Most people can meet their daily protein needs through whole foods like poultry, fish, eggs, beans, nuts and seeds, and dairy. But protein drinks can be a helpful supplement in certain situations.
According to the Dietary Guidelines for Americans, individuals with higher activity levels, those recovering from injury, illness, or surgery, and older adults experiencing muscle loss or reduced appetite may benefit from protein supplementation to maintain strength and lean body mass.
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As Woodman explains: “Protein drinks are convenient for people who struggle to get enough protein at meals, especially post-workout or on the go, but they’re not essential for everyone.” They can also be helpful for people following plant-based diets, since those following a vegan diet may need to be more intentional about getting all nine essential amino acids from varied sources.
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If you’re unsure whether you’re getting enough protein, start by estimating your daily needs, which is roughly 0.8 to 1.2 g per kilogram (kg) of ideal body weight for most adults, or more if you’re active. Track what you consume from food for a few days to be sure what kind of supplementation may be appropriate. Be mindful of excess calories from protein that can put you over your daily calorie needs, as these calories can still be converted to stored fat.
Are Protein Drinks Safe to Use Every Day?For most healthy adults, having a protein drink daily is safe, especially when it complements a balanced diet rather than replaces whole foods. A review of research found no adverse effects from moderate, long-term protein supplementation in people with normal kidney function.
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However, Avery Zenker, RD, a writer for DiabetesTeam, who is based in Toronto, cautions that relying too heavily on shakes “can crowd out other important nutrients your body needs, like fiber, healthy fats, and antioxidants from whole foods, as well as the physical and social experience of eating real meals.”
If you have kidney disease, diabetes, or other metabolic conditions, it’s especially important to talk with a healthcare provider or RD before adding protein drinks to your daily routine. People with reduced kidney function may need to limit protein intake, since excess protein can place additional strain on the kidneys and affect kidney function.
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Those managing diabetes should also be cautious, as some protein shakes contain added sugars or sweeteners that may cause blood sugar spikes.
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A qualified healthcare professional can help you choose a product that supports your health goals without compromising safety, ensuring it fits within your calorie, carbohydrate, protein, and nutrient needs.
