The average adult can meet his daily protein needs -- about 50 g per day -- by eating a balanced diet. Individuals with higher protein requirements, including cancer patients, weight loss surgery patients and endurance athletes, may choose to supplement their diets with protein shakes. These products come in both powder and ready-to-drink forms that vary according to the source of protein, as well as taste, convenience and cost.
Milk Product Protein Shakes
Some protein sources, called complete proteins, provide all of the nine essential amino acids your body needs to build cells. Milk products -- whey and casein -- provide complete protein. Lactose-intolerant individuals may have difficulty digesting protein shakes made of casein or whey concentrates. Read labels carefully and select lactose-free whey isolate protein shakes instead, recommends dietitian Linda Aills, lead researcher in a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." Mix milk protein powders with water, yogurt, milk or other nutritious liquids and add fruit and flavorings for variety. Look for powders that contain at least 15 g of protein per 8-oz. serving, less than 5 g of sugar and less than 5 g of fat, advises Highland Hospital. Milk protein shakes come in a wide variety of flavors.
Soy Protein Shakes
Soy, a plant-based protein, also provides complete protein. Shakes made from soy powders may not appeal to the tastes of some, but the quality of the protein equals that of milk products, according to Aills. Lactose intolerant individuals also can digest soy protein shakes without developing digestive symptoms such as diarrhea, nausea and vomiting. Mix soy protein powders with your choice of liquids -- except for milk if you have lactose intolerance -- and add other ingredients to taste. Soy protein comes in a variety of flavors and in unflavored form.
Egg White Protein Shakes
Egg white protein powder is also a complete protein made from ground dehydrated egg whites. If you are lactose intolerant, this form of protein shake will not cause side-effects unless you use a milk or other dairy products. Egg white protein powder comes in basic flavors -- chocolate, milk or strawberry -- as well as in an unflavored version. Because egg white protein digests more slowly than milk proteins, this type of protein shake may be more appropriate for someone who needs their protein to last for several hours.
Hybrid Protein Shakes
Meal replacement shakes often include several types of protein, including whey, casein and soy proteins, to improve their taste and texture, according to Aills. These shakes contain more calories, carbohydrates, fat and other nutrients than single-source shakes because the manufacturer intends them to replace one or more meals rather than supplementing a balanced diet. Read labels carefully to determine if a hybrid shake fits into your daily nutrition plan.
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