Protein Shakes: Benefits, Risks and Who Needs Them

Protein shakes are a convenient way to add protein, but most people get enough from regular food. They make the most sense in a few situations — and the label matters.

When a shake can help

• After strength training, if a protein-rich meal isn't coming soon — 20–40 g of protein supports muscle repair.
• Older adults with a small appetite who struggle to reach 1.0–1.2 g of protein per kg body weight, to help prevent muscle loss.
• Recovery from illness or surgery, as advised by a doctor or dietitian.
• Busy days as an occasional meal supplement.

Types of protein powder

What to look for

• Third-party testing (e.g. NSF Certified for Sport, Informed Choice) — supplements are not checked by the FDA before sale, and tests have found heavy metals and undeclared ingredients in some products.
• Short ingredient list, little added sugar.
• 20–30 g protein per serving — more is not better.

Possible downsides

• Some shakes are high in sugar and calories — easy to overshoot your energy needs.
• Bloating or gas, especially with lactose-containing whey concentrate.
• People with chronic kidney disease should not increase protein without medical advice (see What to Limit in a Kidney-Friendly Diet).
• Shakes replace foods that bring fiber, vitamins and minerals.

Food first

Greek yogurt, eggs, milk, cottage cheese, fish, chicken, tofu, lentils and beans provide the same protein with more nutrients. A glass of milk after training works about as well as many shakes. More: animal vs. plant protein.