The Best Protein Shakes, According to a Dietitian
The protein needs of active individuals are higher than the general population.1 Adequately refueling with enough protein and carbohydrates after exercise is critical if you want to optimize your training and recover quickly. According to the American College of Sports Medicine, protein needs can usually be met through diet alone, without the use of supplements.2 Protein can be found in foods such as meat, poultry, fish, eggs, dairy products, tofu, tempeh, and in varying amounts in grains and legumes.3
However, there may be situations in which a ready-made protein shake can come in handy. Kathryn A. Bohling, MD, a family medicine specialist at Mercy Medical Center in Maryland, says “People who may benefit from protein shakes include people who aren't getting enough protein in their diet because of dietary restrictions, those who are trying to lose weight, or anyone trying to build muscle.”
So if you find yourself in need of a protein boost, a protein shake can be a quick and convenient way to help you meet your needs. When considering what protein shake to buy, consider the amount of protein, protein source, ingredients, and budget that is right for you.
Reviewed & Approved
Best Overall: Owyn Dark Chocolate Plant-Based Protein Shake is our top choice because it is a complete protein source that is vegan, allergen-friendly, and packs in omega-3s, iron, potassium, and calcium.
Best Organic: Kate Farms Organic Vanilla Protein Shake is a higher carbohydrate option to help support harder workouts and is also vegan, dairy-free, gluten-free, and soy-free.
Always speak with a healthcare provider before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Are Protein Shakes Beneficial?
While we recommend using food to meet your protein needs when possible, there are certain situations in which protein shakes may be useful.
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 can contribute to menstrual irregularities. However, keep in mind that consuming more protein than this does not help you add more muscle. It is also best to spread your protein intake out throughout the day, rather than having it in one sitting.456 If you are exercising and know you will not have time to adequately refuel with 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 loss of muscle, especially when paired with resistance exercise. If you are not able to consume enough protein through foods, protein shakes may be beneficial.78
Who May Not Benefit From Protein Shakes
While protein shakes may be useful in specific situations, there are certain groups of people who may not benefit from protein shakes.
Those consuming a balanced diet: If you do not have any dietary restrictions and you consume protein on a regular basis, 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.9
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.10
The Missing Carbohydrates in Protein Shakes
Low carbohydrate diets have become increasingly popular, and many protein shake companies have gotten on board with this trend. Because of this, we found it difficult to find good protein shake options that contain adequate carbohydrates for those who need them. Kate Farms Organic Vanilla Protein Shake, which contains 33 grams of non-fiber carbohydrates, is the exception.
“We wanted to highlight that including carbs actually makes for a more well-rounded, effective shake if you're using it to recover from moderate to high intensity physical activity or need to make up for a missed meal or snack,” says Autumn Rauchwerk, MS, RDN, RYT. "While it makes sense to want to choose options without much added sugar, sugar is usually the only way to find carbohydrates in a protein shake."
Many of the other shakes on the market are sweetened with low-calorie sweeteners and provide very small amounts of carbohydrates. “Most of the carbohydrates they do contain are in the form of fiber. While fiber has great health benefits, your body cannot use it as fuel,” Rauchwerk says. "Most people don't need protein shakes and would benefit more from eating food instead, but if you do need a protein shake and you choose one without added sugar, it's a good idea to pair it with a carbohydrate-containing food."