Commercially manufactured protein shakes promise quick weight loss and dramatic health improvement, but not all of them can follow through on those claims. If you're looking for a shake that is really beneficial, it pays to either make your own or seek out products that contain natural ingredients with the vitamins, minerals and nutrients your body needs.
Commercial Shakes
Commercial protein shakes are typically marketed as meal replacement drinks and are fortified with a variety of nutrients. However, as a 2007 article in the "American Journal of Clinical Nutrition" points out, "the principal ingredient of liquid meal replacement shakes is sugar, often high-fructose corn syrup, which is present in amounts comparable to those in soft drinks." The shakes may be fortified, but MayoClinic.com points out that whole foods offer superior nutrition over fortified supplements. If you must buy a shake, look for a yogurt drink or a natural fruit smoothie with a high protein content.
Homemade Shakes
Homemade protein shakes tend to be more nutritious than store-bought shakes because you have complete control over the ingredients and portion sizes. Thus, you can get vitamins and minerals naturally from whole food sources and keep your calorie count in check if you're watching your weight.
Ingredients
Some high-quality sources of lean, low-fat protein that you might find in shakes include nonfat yogurt, skim milk, nut butter and protein powder. Whey protein powder is most widely available, but plant-based alternatives include soy, rice, pea or hemp protein powders. Although fruit juice can offer some nutrients and sweetness, try fresh or frozen fruit instead for a lower calorie value and potentially higher fiber count.
Uses
An effective protein shake can help you lose weight, gain lean muscle or maintain energy after a tough workout. Many high-protein ingredients and shakes are also high in calories, however. If you intend to use your shakes to further weight-loss efforts, you may get the best results by replacing one normal meal per day with a shake to reduce net calorie intake.
Considerations
Before you add protein shakes to your regular diet, consult your doctor. The best shakes will supplement a diet that does not normally offer enough protein; if the foods you typically eat do meet your nutrient needs and you're getting excess protein through shakes, you could become subject to a variety of health risks, including elevated risks for heart disease, cancer or liver and kidney problems.
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