There's a stigma that protein shakes are just for big guys in the gym trying to get bigger. But in reality, protein shakes are a common source of protein for many active adults. So if you've yet to consider adding a protein shake to your daily routine, consider a couple of these pro's and cons!
Pro’s
- Picky eater?: If you or someone in your family is picky when it comes to protein, a shake can be a viable solution to increase protein intake. With a wide array of flavors out there, there’s got to be at least one that a picky eater will enjoy!
- Relatively Cheap Way to Add Protein: Compared to many whole protein sources like meat or seafood, protein powder is often more affordable per serving. Protein powder or shakes can be an economical way to consistently meet protein needs for around $1-3 per serving. If you have goals of maintaining or increasing your strength, getting adequate protein is a critical piece of the puzzle so adding a protein shake a day is an excellent strategy!
- Helps Reduce Appetite Cravings: Protein is highly satiating, meaning it can help you feel full longer than other nutrients. A protein shake between meals or in the morning can help manage hunger and reduce the likelihood of unhealthy snacking throughout the day.
Con’s
- Possible Digestive Issues: Some protein powders, particularly those containing lactose or certain additives, can cause bloating, gas, or discomfort. For individuals with sensitive digestion, this can make protein shakes less appealing or even uncomfortable to consume regularly. Pro tip: the longer the ingredient list, the more likely it is to upset your stomach. Look for protein powders or shakes with as few ingredients as possible.
- Lower Quality Protein: Protein powders and shakes are made with different types of protein, and varying qualities of protein. You’ll want to understand the difference between whey, casein, and plant proteins. And also the differences between protein isolates, blends, and concentrates. While protein shakes offer convenience, they sometimes lack the complete nutrient profile of whole foods. Whole protein sources, like lean meats, fish, or legumes, typically offer a range of additional vitamins, minerals, and fiber that aren’t found in many protein powders. Pro tip: Look for whey protein isolates. Those typically offer the highest quality protein.
- Added Sugars or Artificial Ingredients: Many protein powders contain added sugars, artificial flavors, or preservatives to enhance taste and texture, which can contribute to excess calorie intake and may impact health over time. Regularly consuming these additives isn’t ideal if you’re aiming for a clean, minimally processed diet. Read the ingredients list, and look for the proteins that contain the fewest ingredients possible.
Key takeaways: Adding a 20-50gram protein shake a day can be extremely helpful for many of us. Within your budget, strive for the highest quality, fewest ingredients possible. Trust your gut, and if you feel gassy, bloated, or uncomfortable, evaluate the quality and ingredients of your protein.
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