Do Protein Shakes Help?

Drinking protein shakes can help you meet your daily protein needs, build muscle, gain weight or even, in some cases, lose weight. Whey protein, a powder commonly used in protein shakes, provides a high-quality, highly digestible source of protein that comes from milk.

Meeting Daily Protein Needs

Men typically need more protein than women. Adult men ages 19 and older need at least 56 g of protein each day, while adult women ages 19 and older should get at least 46 g. Protein in your diet should come from a variety of sources, including meats, fish, poultry, legumes, eggs and dairy products. Vegetarians, vegans and others with dietary restrictions may have trouble getting enough protein on a daily basis. In these cases, protein shakes can help you get the nutrients you need. You can get 42 g of protein or more from a single 17 fluid oz., commercially available protein shake. You can add 17 to 23 g or of protein or more to a shake at home with one 25 to 30 g scoop of pure whey powder.

Building Muscle

Research has demonstrated that consuming whey protein at rest or after performing resistance exercises can boost muscle protein synthesis in athletes. In 2007, McMaster University's Exercise Metabolism Research Group performed a study in which participants who consumed a small dose of whey protein, or about 10 g, combined with carbohydrates, or about 21 g of fructose, experienced greater muscle protein synthesis than those who drank beverages with carbohydrates only. In a 2009 study by the same research group, drinks with 10 g of whey protein proved more effective than those with soy or casein at stimulating muscle protein synthesis in young men.

Losing Weight

Filling protein shakes may help you control your appetite and reduce your caloric intake, enabling you to lose weight more easily. To lose weight, however, you must consume fewer calories than your body uses. Adding protein shakes to your usual diet may hinder weight loss. Each gram of protein has 4 calories, and protein shakes, especially those made with milk or ice cream, are typically high in calories. A single 25 to 30 g scoop of whey powder often contains 100 calories or more, and a 17 fluid oz. commercially sold protein shake can contain 300 calories or more. Avoid following high-protein diets with restricted carbohydrate intake, as these can lead to deficiencies in fiber and other nutrients, causing constipation and possibly kidney or liver problems.

Gaining Weight

To gain weight, you must simply consume more calories than your body uses each day. Adding protein shakes to your diet can help you boost your caloric intake and reach a healthy weight. Protein should not account for more than 35 percent of your daily caloric intake, however, so add calories to your diet in other areas as well.

Warning

Whey protein may not be safe for everyone. Avoid consuming whey protein if you have known milk allergies. Whey protein may interfere with the action of some prescription medications, so consult your doctor about the implications of whey consumption for any medications you are currently taking. Whey protein can cause low blood pressure, low blood sugar levels and loss of appetite.