The Truth About Protein Drinks and Shakes

It’s wise, of course, to make sure you’re getting enough protein each day. It’s important for healing, preventing falls, and maintaining muscle. Adults need 0.36 gram of protein per pound of body weight per day. If you weigh 150 pounds, that’s 54 grams. (You can get about 50 grams in 5.5 ounces of Greek yogurt, 3 ounces of chicken breast, and a half-cup of white beans.) Older adults need more—about 0.6 gram of protein per pound of body weight per day, or about 90 grams for someone who weighs 150 pounds.

Protein powders have a high concentration of the nutrient—more, in some cases, than even high-­protein foods such as a serving of chicken. Depending on the drink and the serving size, you may get more than your body can use effectively—about 25 to 30 grams per meal, according to research from the University of Texas Medical Branch. What’s more, if you have any kidney damage, too much protein over the course of the day can cause waste to build up in your blood. About a third of people ages 65 and older have chronic kidney disease, and as many as 90 percent of them don’t even know they have it, according to the Centers for Disease Control and Prevention.

According to the Food and Drug Administration, a protein powder or liquid can be a supplement or a food depending on how the manufacturer markets it. The distinction is important because, as with all supplements, the FDA doesn’t verify that protein supplements contain what they are claimed to, while foods are subject to more regulation.

If it’s clearly a beverage—for example, it’s called a drink or smoothie, or the directions say “mix with milk”—it’s probably considered food. If not, the manufacturer may choose to call it a supplement. One way to tell is to see whether the package has a nutrition facts panel or one for supplement facts.

While many protein drinks are positioned as healthy and necessary, you have better choices from food. Yogurt drinks, kefir, or even soy or dairy milk are naturally rich in protein, containing about 7 to 10 grams per cup. Just check the nutrition information for added sugars and opt for a drink that has 8 grams or less.

You can also consider making your own protein drink. That way, you control what goes in it. Try blending up this chocolate-strawberry smoothie, which makes four servings. You can make a batch and keep it in the fridge for up to three days. And check out our other smoothie recipes.

Blend 2 frozen bananas; 1 cup frozen strawberries; 12 oz. soft tofu, drained; 2 cups soy or cow’s milk; ¼ cup tahini; and 2 Tbsp. cocoa powder on high until smooth. Add ice to thin as necessary.

Per serving: 250 calories, 13 g fat, 2 g saturated fat, 24 g carbs, 5 g fiber, 10 g total sugars, 0 g added sugars, 13 g protein, 75 mg sodium

Here are some top-rated blenders. They’re particularly good for making smoothies because all of them aced our icy drinks test. CR members can see our ratings for full-sized and personal blenders.