What Happens to Your Body When You Drink Protein Shakes Every Day

Table of ContentsView AllTable of ContentsBenefitsDrawbacksNutrition InformationEveryday UseAlternatives

Table of ContentsView All

View All

Table of Contents

Benefits

Drawbacks

Nutrition Information

Everyday Use

Alternatives

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.

When Are Protein Shakes Good for You?

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:

When Are Protein Shakes Bad for You?

Even without harmful chemicals, protein powders often contain high amounts of sugar to improve their flavor. People with diabetes trying to manage their blood glucose levels should be cautious when consuming protein shakes and always check the amount of sugar in each serving.

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. Other protein powders can be derived fromplant-based sources, including soy, pea, and hemp, but the quality of protein in these processed protein powders tends to be poorer.

Protein Shake Nutrition Profile

The nutrition profile of protein powder used to make protein shakes will differ among brands. 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.

The Academy of Nutrition and Dietetics recommends consuming 0.35 grams of protein for every pound you weigh (0.8 grams of protein per kilogram). For a 150-pound person, this equals at least 52.5 grams of protein per day.

More active individuals (e.g., professional athletes) or those recovering from severe illness need higher amounts of protein to build, repair, and maintain muscle mass. Consuming 0.5 to 0.8 grams of protein for every pound of body weight (1.2 to 1.7 g per kilogram) is recommended. For a 150-pound person, this equals 75 to 120 grams of protein per day.

Whether an athlete or not,most individuals' protein levels can generally be met through diet alone, without the need for additional protein supplementation. But for those with dietary restrictions or with physical or nutrition limitations, supplementing with protein shakes can help meet the daily recommended intake of protein.

Should You Drink Protein Shakes Every Day?

Drinking a protein shake daily will depend on your tolerance. If you do not have any digestive problems or food sensitivities, you may be able to drink a protein shake every day. Because the protein powder in protein shakes is not regulated the way drugs and food are, the long-term side effects of drinking protein shakes are unknown. Therefore, it is probably best to avoid everyday use if possible.

If you want to drink a protein shake when working out, it helps to do so within 30 minutes to a few hours after working out to repair your muscles, refuel your body, and avoid stomach upset during physical activity.

Alternatives to Protein Shakes

If you want an alternative to protein shakes with similar benefits, try animal protein sources, such as meat, poultry, fish, eggs, and dairy. These sources have the highest amounts of protein and all the essential amino acids our bodies need. They are, therefore, considered “complete” proteins.

To boost your protein intake, try adding one source of protein per meal, or consider including more plant-based foods, such asnuts, seeds, andlegumes.

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.

Most people, whether sedentary or active, can meet their daily protein needs through diet alone without needing protein shakes. However, for people with dietary or other eating restrictions, protein shakes can be a helpful way to add more protein and calories to their diet.

3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.The hidden dangers of protein powders.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.Journal of the International Society of Sports Nutrition. 2017;14(1):33. doi:10.1186/s12970-017-0189-4

3 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.The hidden dangers of protein powders.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.Journal of the International Society of Sports Nutrition. 2017;14(1):33. doi:10.1186/s12970-017-0189-4

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Harvard Health Publishing.The hidden dangers of protein powders.American College of Sports Medicine.Protein intake for optimal muscle maintenance.Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.Journal of the International Society of Sports Nutrition. 2017;14(1):33. doi:10.1186/s12970-017-0189-4

Harvard Health Publishing.The hidden dangers of protein powders.

American College of Sports Medicine.Protein intake for optimal muscle maintenance.

Kerksick CM, Arent S, Schoenfeld BJ, et al.International society of sports nutrition position stand: nutrient timing.Journal of the International Society of Sports Nutrition. 2017;14(1):33. doi:10.1186/s12970-017-0189-4

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