Comparing protein drinks is pretty easy. The convenience and availability of ready-to-drink protein shakes at mainstream retailers really helps to keep your diet on track. However, it is important to separate the impostors from the crowd. Follow a few simple guidelines to check labels and understand which protein drinks you should consume and when.
Step 1
Select a protein drink that is palatable to you. There is no sense choking down a protein shake that you will dread. Despite the other selection variables, you want eating healthy to be a pleasurable experience. That does not mean it will taste like a milkshake, but you are better off with a few more grams of sugar per serving than gagging on a protein shake that you cannot stand.
Step 2
Check the quality of the protein. The protein of highest quantity should be listed first in the ingredients. Whey protein isolate or hydrolyzed whey is best, but whey concentrate will do in a pinch. These proteins are great for pre- or post-workout because they digest very quickly. Casein or milk protein isolate will digest much slower. These proteins are great for mid-meal snacks, meal-replacements or pre-bedtime shakes. Other drinks may contain protein blends, including egg protein, soy and/or added amino acids such as branch chain aminos or L-glutamine.
Step 3
Find the sugar content per serving on the label. Many protein drinks are sweetened with the artificial sugar substitute sucralose, also known as Splenda. This allows them to offer tasty products with very low sugar. Anything over 10g of sugar per serving would be considered high. Unless you are using the protein drink as a post-workout supplement, in which case some high-glycemic carbohydrates would actually improve your results. For mid-meal snacks or meal-replacements, pick a protein drink with 5g of sugar or less.
Step 4
Check the fat content next. Contrary to popular belief, zero-fat products are not necessarily the best. Some fats such as CLA, or conjugated linoleic acid, sesame see oil and medium-chain triglycerides (saturated fat from coconuts) help to fill you up, stabilize blood sugar and burn body fat. Avoid other high saturated fats, and make sure the total fat content fits into your current dietary and fitness goals.
Step 5
Pick a product with some dietary fiber. Enlightened protein drink manufacturers recognize the link between fiber intake and reducing the risk of heart disease and obesity. Several products offer 5 or 6g of dietary fiber per serving, which can also help to suppress hunger between larger whole-food meals.
Tips and Warnings
- Structure your daily meal plan with two or three protein shakes in between your breakfast, lunch and dinner. This eliminates cravings and keeps metabolism going strong.
- Never use protein drinks as a sole source of nutrition.
References
- "Homemade Supplement Secrets"; Jeff Anderson; CQC LLC, 2008
- "The Fat Burning Diet"; Mackie Shilstone; John Wiley & Sons Inc., 2005
- "The Abs Diet"; David Zinczenko; Rodale, 2004
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