Are Protein Shakes Good For You?

Protein shakes have become increasingly popular in recent years as a convenient and easy way to supplement protein intake, particularly for people who are looking to build muscle, lose weight, or recover from workouts. 

However, there's a lot of debate and conflicting information about whether protein shakes are truly good for you. 

Some argue that they are an essential part of a healthy diet, while others claim that they are unnecessary or even harmful.

For the sake of transparency, I'd also air on the side of "certain protein shakes could be bad for you" and follow that up with, if we're talking filling nutritional gaps within our diet, then perhaps we should be looking into a plant based meal replacement like Clean Vegan, Plant Heads - Real Meal meal replacement shake.

(That was not a sponsored placement, I genuinely recommend it from experience.)

Again, we're looking to fill nutritional gaps in our diet, not outright purposefully replace whole foods from our diet. You will always get better quality proteins from whole foods, as opposed to any partially processed protein suppliment.

In this article, we'll take a look at the pros and cons of protein shakes and give you our take on whether or not they are truly good for you.

It's important to note that the article will aim to provide a balanced and impartial view on the topic, so the reader can make an informed decision. 

The article will take into account the different sources of protein, the recommended daily intake of protein, and the benefits and risks associated with consuming protein shakes.

Protein Basics

Protein is an essential macronutrient that plays a crucial role in the recovery process. 

Protein makes up a variety of things in the body, such as enzymes, hormones, and structural proteins, which are all responsible for different functions. 

Structural proteins, for example, are found in muscles, bones, and skin, meaning that the protein you get from food can make or break those structures in the body.

For instance, when a person engages in physical activity, the structural proteins in muscles can be damaged, and the body needs to repair them to prevent muscle weakness and injury. 

Protein is also essential for the immune system, as it helps the body fight against infections and disease. 

With all of this in mind, adequate intake of protein is crucial for the recovery process, as well as for maintaining overall health and immunity. 

Therefore, protein is an essential component of a balanced and nutritious diet, especially during recovery periods.

Amino Acids

It is important to note that not all protein is the same. Proteins are made up of smaller units called amino acids, and these amino acids play different roles in the body. 

There are 20 amino acids in total, nine of which are considered essential, meaning that the body cannot produce them on its own, and they must be obtained through food. 

Different protein sources have different amino acid profiles, meaning that they contain different amounts of essential amino acids. 

For example, (and I know some may not like this fact)  animal-based protein sources, such as meat, eggs, and dairy, are considered complete proteins because they contain all of the essential amino acids in the right proportions. 

Plant-based protein sources, such as beans, nuts, and grains, are considered incomplete proteins because they lack one or more of the essential amino acids. 

Again, I know some may not like that fact.- but hey no hard feelings here. What this means in all actuality is that you would have to eat more and a more diverse variety of plant based protein sources in order to cover the complete protein profile the body needs.

Regardless, it's important to consume a variety of protein sources to ensure that you are getting all of the essential amino acids your body needs.

Protein Bioavailability

Another important basic fact about protein is its bioavailability. Protein bioavailability refers to the proportion of the protein consumed that is actually absorbed and utilized by the body. 

Different protein sources have different bioavailability, meaning that they are broken down and absorbed at different rates. 

For example, besides having a complete amino acid profile, animal-based protein sources like beef, fish, and even whey protein, have a high bioavailability, which means that a larger proportion of the protein is absorbed and used by the body. 

Conversely, plant-based protein sources like soy protein have a lower bioavailability, which means that a smaller proportion of the protein is absorbed and used by the body. Additionally - soy can wreak HAVOC on the body by way of hormone deregulation, especially in men

Vegans take this L..again (teasing!)

Factors that affect protein bioavailability include the type of protein, the presence of other nutrients, and the cooking method. 

Recommended Intake 

The recommended daily protein intake varies depending on the individual but generally falls in the range of 0.6-1g of protein per pound of body weight. 

For example, suppose I lived a very sedentary lifestyle (shoutout to my lazy lifestyle back in 2017) but I was still the same weight, here is how I would calculate my protein intake (and this is considering the fact you may be counting your macros, which if you ask me I haven't counted a macro in 5 years because frankly, I eat whole foods so naturally I won't over eat unless I'm treating myself, and secondly - I don't give a f**k enough to count a calorie anymore.);

177lbs x 0.36 of a gram = 64 grams of protein.

NOTE: This calculation comes from the Recommended Dietary Allowance, however I'd like to mention that this is the minimum amount needed to prevent muscle loss, meet amino acid requirements and maintain nitrogen balance

Factors that can affect protein requirements include age, sex, activity level, and muscle mass. 

For example, athletes and bodybuilders, who engage in regular, intense physical activity and need to build and maintain muscle mass, may require more protein than sedentary individuals. 

If you’re an active trainee, aiming for 1g per lb of bodyweight per day is the ballpark. but don't over - do this, over consumption of protein over a long period of time can lead to some serious complications.

To summarize - if you want to make the most out of your protein intake, it must be:

1. In sufficient quantities (~1g/lb of weight daily)
2. From highly bioavailable sources (mostly animal products and some plants)

Protein From Supplements

So we just learned that protein from animal sources seems to be optimal in most cases due to its high bioavailability and complete amino acid profile.

But what about supplements?

Well, my recommendation here is prior to buying any protein supplements, research the company first.

I rarely - if ever recommend supplements to my clients because of the simple fact that a majority of supplements out there are not regulated by the FDA

However, depending on the right company and source it can be a great option when it comes to filling in the gaps in your nutrition. In addition they don't have to be relegated to the post gym shakes only. Which is why I prefer meal replacement powders (that is plant based, I rather get my complete proteins from cooked meat) because they cover my caloric needs as well as macronutrients.

I'll redeem protein supplements by stating in most cases protein powders, bars, and shakes are simply a concentrated form of protein made by extracting protein from food sources such as milk, eggs, or soy. Which in theory is fine, the ultimate question is, which protein is being made in a factory - and which is being made in some guys garage out in Wisconsin?

However the right one, (keyword; right) can be a convenient and easy way to supplement protein intake, especially for people who are looking to build muscle, lose weight, or recover from workouts. 

The Verdict

In conclusion, from what we know, protein from supplements is the same as protein from food, and it can be a convenient and easy way to supplement protein intake. 

It's important to note that, like all supplements, most protein supplements are not regulated by the FDA, and the quality of the product may vary. 

Therefore, it's important to choose a reputable brand and check the ingredient list. 

Also, it's important to know that whey protein, the most common protein found in supplements, has not been shown to have any significant negative side effects when consumed in moderation and in recommended doses. 

And so… are protein shakes good for you? My answer ; "It depends on your needs, your goals, and the source (company)"

Which Protein sources do you prefer, meat or plant based?

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