Can You Drink Protein Shakes As A Meal Replacement?

Protein shakes are meal replacements and sources of supplementary protein, which is an essential nutrient for maintaining lean muscle mass. However, most Americans already get enough protein, and having more than you need leads to fat storage, according to Iowa State University. You can drink a protein shake as a meal replacement, but do not depend on them for regular meals because a healthy diet emphasizes whole foods as the primary source of nutrients.

Nutrient Content

You may use a protein shake to replace a meal, but be sure to choose one with other beneficial nutrients in addition to protein, such as essential vitamins, minerals or omega-three fatty acids, for example. However, it may be better to get your nutrients from whole foods than from processed shakes because whole foods may contain other healthy components, such as dietary fiber, according to the 2010 Dietary Guidelines from the US Department of Health and Human Services.

Weight Loss

If you are trying to lose weight, reduce your calorie intake by having a protein shake as a meal replacement for a higher-calorie meal. However, calories from liquid sources are not as filling as calories from healthy solid foods, according to MayoClinic.com. You may be hungrier after you drink your protein shake than if you had eaten the same amount of calories from nutrient-dense foods. Some protein shakes contain dietary fiber as food additives, but this kind of fiber may not be as filling as natural fiber from plant-based foods, such as fruits, beans, vegetables and whole grains, according to the Linus Pauling Institute Micronutrient Information Center.

Sports Nutrition

If you do not want to eat solid foods before a workout or competition, a shake with carbohydrate, protein and fat may replace a meal, according to Iowa State University. Your post-workout meal should be within 1 to 2 hours, and it should contain 100 g to 200 g carbohydrate and 25 g to 50 g protein. If you are unable to have a full, balanced meal, a protein shake with some carbohydrates can be a post-workout meal replacement to speed up muscle recovery.

Considerations

A low-fat protein shake with vitamins and minerals provides more essential nutrients and fewer sugars and unhealthy fats than a snack cake from a vending machine, or a hot dog on a white bun. Protein shakes are likely higher in protein and lower in fat and carbohydrates than the USDA 2010 Dietary Guidelines recommendations. You should get 45 to 65 percent of overall calories from carbohydrates, 25 to 35 percent from fat and 10 to 35 percent from protein to improve your ability to control your weight and get the nutrients you need.