Protein shakes are a convenient way to get extra protein in your diet.
These shakes can be an essential supplement for certain people.
However, they may also contain high levels of sugar and harmful chemicals and are not wise for everyone.
Peter Berglund / Getty Images
Peter Berglund / Getty Images
Are Protein Shakes Healthy?
Protein shakes are a way of incorporating moreproteininto your diet.
Protein shakes are generally unnecessary if you follow a well-balanced diet full of whole foods.
However, protein shakes can be essential to getting more protein and calories for certain people.
Protein shakes can be particularly beneficial if you:
Protein powders are a dietary supplement.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements.
As a result, some supplement products may not contain the ingredients listed on the label.
When Are Protein Shakes Bad for You?
Even without harmful chemicals, protein powders often contain high amounts of sugar to improve their flavor.
Many protein powders are made with whey protein, which is isolated from milk.
People with allergies or sensitivities to dairy should not use whey-based protein powders.
Most protein powder supplements contain between 10 and 30 grams of protein per serving.
The fat and carbohydrate components will vary depending on the protein’s source.
For a 150-pound person, this equals at least 52.5 grams of protein per day.
For a 150-pound person, this equals 75 to 120 grams of protein per day.
Should You Drink Protein Shakes Every Day?
Drinking a protein shake daily will depend on your tolerance.
Therefore, it is probably best to avoid everyday use if possible.
These sources have the highest amounts of protein and all the essential amino acids our bodies need.
They are, therefore, considered complete proteins.
In addition to milk, adding nut butter or yogurt can help boost the protein content of your smoothie.
Summary
Protein shakes are made from protein powder derived from animal or plant sources.
The FDA does not regulate protein powders as rigorously as prescription medications because they are considered to be supplements.
Therefore, they can contain high levels of harmful chemicals like heavy metals, pesticides, and BPA.
Harvard Health Publishing.The hidden dangers of protein powders.
American College of Sports Medicine.Protein intake for optimal muscle maintenance.
2017;14(1):33. doi:10.1186/s12970-017-0189-4
