According to Katherine Zeratsky, Mayo Clinic nutritionist, an average adult requires 46 to 56 g of protein per day. However, your body weight, fitness goals and overall health may change that dietary requirement. To help you reach your protein requirements, protein drinks can be used to supplement your normal nutrition plan. Protein drinks are available from a wide variety of sources, but the top 10 protein drinks match your individual nutrition and protein requirements along with your fitness goals.
Protein Blend
The protein source in drinks and supplements comes from a variety of sources with different benefits. To maximize those benefits, one of the best protein drinks is a protein blend that combines several different protein sources. For example, the Optimum Nutrition protein has six different protein sources for a total of 35 g of protein per serving along with only 3 g of carbohydrates and omega fatty acids.
Whey Protein
Whey protein drinks are the most widespread protein source for athletes, bodybuilders or general fitness enthusiasts. Whey is a fast-acting protein that digests and absorbs quickly to promote lean muscle development. The Myopro whey protein from EAS provides 23 g of protein per serving with essential amino acids that provide the building blocks for muscle repair.
Meal Replacement
Meal replacement protein shakes are designed to support your weight loss program with a low-calorie supplement that still provides a balance of vitamins, minerals and carbohydrates. For example, The Biggest Loser drink from Designer Whey contains only 40 calories per serving with no fat, but it also contains 8 g of protein to support muscles development along with 6 g of fiber to control hunger.
Casein Protein
Casein protein is known as a "time-released" protein shake that digests and absorbs slowly into the body. Optimum Nutrition 100 percent casein protein supplement is one of the best casein protein drinks and is ideal for taking right before bed. The slow absorption helps your body recover while you sleep and prevents muscle breakdown.
Weight Gainer
Weight gainer supplements are commonly used by someone looking to increase muscle size, such as bodybuilders, athletes or anyone needing additional calories and protein. The best weight gainer supplements, such as Champion Heavyweight Gainer 900, provide over 500 calories per serving along with over 30 g of protein while staying low in sugar and fat.
Low Carb
If you are following a low-carb nutrition plan, CytoSport Muscle Milk is one of the best protein shakes. One serving of Muscle Milk contains no trans fat or lactose and only contains 14 g of total carbohydrates, but it contains 240 calories, 32 g of protein and 2 g of dietary fiber, for a balanced, healthy drink that tastes good.
Soy Protein
While most protein sources come from animal-derived products, soy protein drinks provide an alternative for vegans. The dairy-free meat substitute fits a high protein-low carb diet while providing essential amino acids for optimal protein absorption. The GeniSoy soy protein shake provides 20 vitamins and minerals along with 25 g of soy protein derived from IPP Certified soybeans.
Egg Protein
If you are lactose intolerant, an egg protein shake can be used to provide essential amino acids that fit your dietary requirements. The Optimum Nutrition egg protein shake is one of the best proteins available and scores a 100 on the biological value scale.
Sports Supplement
Athletes commonly take a variety of supplements, including protein and creatine. But the BSN Syntha-6 protein shake combines those supplements into one product that can be used to promote lean muscle and body weight management.
Energy Protein
With a craze for energy drinks, the Click Espresso protein drink adds caffeine to a protein shake. One 12-oz. serving of the Click Espresso provides 120 calories, 15 g of protein, and 23 vitamins and minerals.
References
- Bodybuilding.com: Whey Protein Info and Products
- Bodybuilding.com: Protein Powders
- BestProteinShakesHQ.com: Top Protein Shakes
- Bodybuilding.com: Casein Protein Info and Products
- Protein Powders: Top 10 Protein Powders: Pros and Cons
- Mayo Clinic; Protein Shakes: Good for Weight Loss?; Katherine Zeratsky; April 2010
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