The 7 Best Protein Shakes

Are Protein Shakes Beneficial?

While we recommend using food to meet your protein needs when possible, protein shakes may be useful in certain situations.

We do not, however, recommend relying on protein shakes over whole food meals often because shakes tend to be low in other necessary nutrients such as fiber, carbohydrates, and certain vitamins and minerals. Keep in mind that your carbohydrate needs will also be greater with exercise. Be sure your shake has adequate carbohydrates, or pair it with a carbohydrate source such as grains, fruit, dairy, or starchy vegetables.

The following groups may benefit from protein shakes:

• Those who are active and short on time: As an active person, your protein needs are higher (about 1.2-2 grams per kilogram per day). If you do not meet your protein needs, it can impact bone metabolism and athletic performance and contribute to menstrual irregularities. However, remember that consuming more protein than this does not help you add more muscle. It is also best to spread your protein intake throughout the day rather than having it in one sitting. If you are exercising and know you will not have time to eat a meal, you might consider using a protein shake to meet your increased protein needs.
• Those with certain dietary restrictions: If you have dietary restrictions that prevent you from meeting your daily protein needs, a shake can be a helpful way to increase your intake alongside whole food sources.
• Older adults: As we age, we begin to experience muscle loss and decreases in appetite. Consuming adequate protein can help combat this muscle loss, especially with resistance exercise. If you cannot consume enough protein through foods, protein shakes may be beneficial.

Who May Not Benefit From Protein Shakes

While protein shakes may be useful in specific situations, certain groups of people may not benefit from them. 

• Those consuming a balanced diet: If you do not have any dietary restrictions and consume protein regularly, you can likely meet your needs through food alone.
• Those with kidney disease: If you have kidney disease, you may need to be aware of your protein intake. Discuss your protein needs with your healthcare provider to determine if a protein shake will be appropriate.
• Those with dairy allergies or sensitivities: Some protein shakes contain dairy products, including milk or milk-derived proteins. If you have a dairy allergy or are lactose intolerant, you might consider a plant-based protein shake. 
• Those with urea cycle disorder: Protein consumption can cause dangerously high levels of ammonia in those with urea cycle disorder, a rare genetic condition.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look for in a Protein Shake

Independent Verification

Supplements that are independently verified are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

1. Independent verification does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all independent verification is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
3. The independent certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive, so many companies choose not to get their products tested by one of these three organizations. 
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Protein shakes and powders may be contaminated with heavy metals and toxins such as lead, cadmium, arsenic, or mercury. Protein supplements may also not contain the amount of protein listed on the label. It is, therefore, best to use protein shakes that have been independently verified, especially if you are a competitive athlete.

Form

Protein shakes are typically sold as ready-made liquid drinks or as powders that can be mixed with a liquid of choice. Ready-made drinks typically combine liquid, such as milk or plant-based milk, with a protein source and sometimes a carbohydrate source. Popular protein sources include milk-derived whey or casein or vegan sources such as pea or hemp.

The protein sources most commonly used in protein shakes and powders include:

• Whey: Whey protein is derived from milk and is found in many protein shakes. Whey contains all of the essential amino acids (the building blocks of protein) that we need to obtain from food. It also contains high levels of branched-chain amino acids, which are often depleted after exercise and are necessary for muscle tissue maintenance. Whey protein is often digested and absorbed quickly.
• Casein: Casein is another protein derived from milk. It also contains all essential amino acids and is particularly high in glutamine, the predominant amino acid in muscles. However, a lower percentage of protein is absorbed and utilized when compared to whey.
• Soy: Soy protein may be a good choice if you are vegan or vegetarian. Soy protein contains all of the essential amino acids, although it is lower in the amino acid methionine, which is typically not an issue for most people. Studies show that compared with whey protein, soy protein paired with resistance exercise can result in similar increases in lean muscle mass. However, if you are allergic to soy, avoid soy-based supplements.
• Pea: Pea protein is similarly suitable for vegans and vegetarians. It contains all essential amino acids and is rich in branched-chain amino acids. Studies show that pea protein may be equivalent to whey protein in terms of its ability to promote muscle growth.

All protein sources can help build muscle as long as you also engage in routine resistance exercise. In addition to the above, other popular sources include rice and hemp protein. You should consider the form that best suits your needs and preferences.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended Daily Value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Some protein shakes and powders may contain additional ingredients, such as vitamins, minerals, and herbs. If you are taking any vitamin or mineral supplements, be aware that you are not consuming harmful levels. Protein shakes also come in many flavors and may contain added sugars, artificial sweeteners, or additives. 

Whey protein may reduce the absorption of drugs such as Albenza, Fosamex, and certain antibiotics. If you are using any of these medications, consult your healthcare provider before using whey-based shakes.

Protein supplements may cause stomach upset, such as gas or bloating, in some people. If you are lactose intolerant or allergic to milk proteins, you may want to opt for a plant-based protein shake. If you have kidney disease, you should consult with your healthcare provider before using protein shakes.

Protein Shake Dosage

According to the Academy of Nutrition and Dietetics, adults should consume around 0.8 grams of protein per kilogram of body weight daily, or 0.36 grams (g) per pound (lb). However, if you are engaging in strength or endurance exercise, the recommended protein intake increases to 1.2 to 2 grams per kilogram of body weight (0.5-0.9 g/lb), depending on gender, activity, intensity, and carbohydrate and calorie intake. The American College of Sports Medicine emphasizes that you must consume enough calories overall to maintain your body weight for optimal protein use and performance.

Higher intakes may be necessary during periods of intense training or when you first begin an exercise regimen. The essential amino acids, in particular leucine, are necessary to initiate the process of building new muscle.

Note that serving sizes of protein drinks vary widely, from one cup to over two cups for drinks, and can contain anywhere from 10 grams of protein per serving up to over 90 grams for powders. Consider the amount of protein appropriate for your needs when choosing a supplement.

How Much Is Too Much?

Protein shakes are typically well tolerated, but they may cause gastrointestinal upset such as gas, bloating, diarrhea, or constipation in some individuals. Consuming excess protein (over 2 grams per kilogram of body weight) for long periods of time may increase your risk of digestive, kidney, and blood vessel-related issues. Consuming protein beyond your needs will not help you build more muscle.

Why Trust Verywell Fit

Tamar Kane, MS, RD, is a Verywell Fit writer, Registered Dietitian, and marathon runner. Tamar has her master's degree in nutrition and exercise physiology from Teachers College at Columbia University and specializes in working with plant-based athletes in need of quick protein sources. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.