Protein Shakes: Do You Need Them?

Are protein shakes right for you? What are they made of, and what should you look for if you want to choose one?

Almost everyone can get enough protein from food. Healthy adults should consume about 45 to 56 grams of protein per day.

If you exercise regularly, you may need more calories and protein — from any source.

Jose Antonio, CEO and co-founder of the International Society of Sports Nutrition (ISSN), said protein shakes are primarily used by athletes who need nutrition after a workout.

Protein shakes vary in protein content , but all contain some carbohydrates and possibly a little fat. They come in a variety of flavors in powder form or in ready-to-drink packaging, such as cans or foil packets.

Choosing a protein shake

Protein shakes vary in protein content. If you’re a bodybuilder, you’ll want to look for a drink with more protein.

If you’re an endurance athlete, like a marathoner, you might prefer a drink with more carbohydrates , Antonio says . But the most important thing is to drink something after your workout.

If your goal is to lose body fat, switch to a protein shake that is high in protein, low in carbs, and contains only a small amount of fat. Chocolate milk is an excellent post-workout recovery drink.

What are the different types of protein in protein shakes?

It use different types of protein in varying amounts. They may include:

• milk
• whey
• Casein
• Egg
• Soybean
• rice

The source of the protein and how it is purified during the manufacturing process can affect how well your body can utilize it.

While it’s best to get your protein through your diet, supplementing with a combination of whey and casein is a good option, as long as you tolerate dairy well, since both are derived from milk.

Soy protein is another option. It’s a plant-based protein. Antonio says it works just as well as most animal protein sources. Soy is also rich in nutrients.