Protein shakes appeal to athletes and dieters as an easy way to build muscle or lose weight. Available as pre-mixed, ready-to-drink products and as protein powders to be mixed with water, milk or other fluids, shakes provide a quick, convenient meal substitute or a supplement to the diet. Before deciding to use protein shakes, individuals should consider the pros and cons of these products.
Protein Requirements
Most Americans get enough protein by eating a balanced diet, says the Centers for Disease Control and Prevention. A healthy man can meet his protein needs of about 56 g per day by eating 3 oz. of meat, 1 cup of milk, 1 cup of cooked dry beans and 1 cup of yogurt. A healthy woman needs about 46 g of protein per day, so the same amount of food would exceed her daily protein needs. If you are elderly, an endurance athlete, have cancer or have undergone weight loss surgery, you may need more protein. Check with your health care provider or nutritionist to determine your individual needs.
Protein Sources
Choose your protein sources wisely, says Linda Aills, R.D., lead researcher of a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." For high quality protein, choose meat, poultry, eggs, soy and dairy foods, as they provide all of the essential amino acids your body needs to build protein. Protein shakes made from milk proteins -- whey or casein -- as well as soy or egg whites also provide the essential amino acids. Manufacturers' claims that protein supplements are more effective than food are not supported by scientific evidence, according to the American Dietetic Association.
Nutrition Considerations
Before deciding on adding protein shakes to your diet, consider your nutritional goals. Adding protein shakes to a well-balanced diet can increase your calorie, fat and sugar intake enough to cause weight gain, so use them as meal replacements unless you need the extra fuel, says the Mayo Clinic website. Consider your age and general health, as well. If you already take in enough protein through food, adding more protein may overload your kidneys and liver because these organs have to work harder to excrete the excess. Protein shakes lack fiber, which can lead to constipation or diverticulitis. On the other hand, a cancer or weight loss surgery patient who needs more protein than he can consume through food may find protein shakes an easily digestible solution.
Cost
In general, the least expensive way to meet your protein needs is to cook inexpensive, low fat, high protein foods such as chicken, fish and lean meats at home, according to the website HelpGuide. The cost of protein powders and pre-mixed protein shakes varies widely, so compare the cost per serving before selecting a particular product. Although powders in multi-serving containers cost less than ready-to-drink shakes, consider the cost of other ingredients if you plan to add fruit, flavorings and liquids other than water.
Convenience
Consider your lifestyle when deciding between sources of protein. If you eat most meals and snacks at home, convenience may not be a major factor in your decision. However, if you need a convenient, on-the-go protein snack or meal replacement, a ready-to-drink protein shake fits easily into a backpack or pocket. If you prefer to bring food items for an after-workout snack, pack a small cooler with cheese, sliced meat, peanut butter, milk or hard-boiled eggs.
Taste
Manufacturers work hard to develop flavors of protein powders and shakes that appeal to consumers, but many individuals find it difficult to find a product that appeals to them. While the taste of a grilled chicken breast tends to be relatively predictable, the taste of a chocolate protein shake may range from pleasant to unpalatable, depending on the source of the protein and the other ingredients in the product.
References
- CDC: Protein
- American Cancer Society: High-Calorie, High-Protein Shakes and Drinks
- ASMBS: ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patient
- MayoClinic.com: Protein Shakes - Good for Weight Loss?
- MayoClinic.com: Are High Protein Diets Safe for Weight Loss?
- EatRight.org: Nutrition and Athletic Performance
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