Protein Shakes: Are They Necessary, and How Do You Pick a Good One?

By Ellie Hiller, BSN, RN, HSN Nutrition Coach

Protein shakes and powders are all the rage these days. How do you know if you actually need one?

It is ideal to eat all of your protein from real food such as meat, eggs, beans, legumes, etc. However, most of us don’t eat enough of these things to hit our daily protein goals. This is where protein powders / shakes can be an incredibly helpful tool. The best way to think of protein shakes is as a supplement to your protein intake from real food.

Protein shakes are helpful mainly because they’re convenient. They make for an easy grab-and-go option when you are on the road, rushing out the door, or need to top off your protein for the day. The best way to think of protein powder is a tool, not a requirement.

You might be wondering how protein shakes don’t fall into the category of “empty calories” as we discussed earlier. Not all liquid calories are the same.

Soda, sugary coffee drinks, and similar beverages often provide calories and added sugar without much protein, fiber, or lasting fullness.

A protein shake is different because it provides a meaningful amount of protein, usually around 20–30 grams. Protein is very filling even if it comes from a drink, so it wouldn’t necessarily fall under the “empty calorie” category. It won’t be as filling or nutrient-dense as a real-food meal, but it serves a nutritional purpose.

Just be aware that some shakes contain a lot of added sugar and calories, so always check the label.

How Do You Pick a Good Protein Powder?

Things to look for:

• 20–30 grams of protein per serving or scoop
• Try to avoid a ton of gums or preservatives
• The shorter the ingredient list, the better
• Try to pick one with less than 5 grams of sugar per scoop
• A protein source you tolerate: if you can’t handle dairy, avoid whey protein and opt for a pea, soy, rice, or beef protein powder

Whole foods should make up the foundation of your diet, but a protein shake can make meeting your protein needs easier.

GobyMeds Addition

Protein needs vary from person to person based on body size, age, activity level, health status, and personal goals. People who strength train, exercise regularly, or are trying to maintain muscle while losing weight may benefit from paying closer attention to protein intake.

That does not mean more protein is always better, or that everyone needs a supplement. Protein powder is simply one option when whole-food meals are not realistic or convenient.

When choosing a protein powder, it may also be helpful to look for third-party testing from organizations such as NSF Certified for Sport, Informed Choice, or USP. Supplements are not regulated in the same way as prescription medications, so third-party testing can add an extra layer of confidence.

If you have kidney disease, a chronic medical condition, are pregnant, or are following a specific nutrition plan, consider checking with a healthcare professional or registered dietitian before significantly increasing your protein intake.

Next Steps

Looking for support on your weight loss, wellness, and/or body composition journey? GobyMeds is proud to offer simple, transparent, supportive telehealth care - no matter what your goals are. If you want to see if GobyMeds is a good fit for you, click here to get started and cllck here for a full list of product options and pricing!

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