MAmericans Ost get a lot of protein. But that did not hamper interest in this important macronutrient: in 2024, sales of protein supplements in the United States increased by 9%, according to the Statista market research company.
A large part of this additional protein is blitza in the Shakes. But are protein shakes really healthy?
Advantages of protein shakes
If you worry not to get enough protein, the Shakes offer a simple and practical way to get more. It is a boon, especially if you do not have a ton of time to prepare and have breakfast or to prepare a refueling snack after a training session, explains the dietitian registered Amy Bragagnini, spokesperson for the Academy of Nutrition and Dietetics.
Protein consumption after training is particularly important if you are looking to develop muscles, and Shakes are moisturizing and easy to drink within an hour, when your body is the most receptive to nutrient, according to the National Academy of Sports Medicine.
Shakes cannot replace a balanced and nutrient -rich diet, but they can complete healthy eating habits, especially if you really need more protein, explains the family doctor, Dr. Shannon Dowler, member of the American Academy of Family Physicians board.
They can be particularly useful if you are looking to gain weight in complete safety, perhaps because you are underway or you follow a tax medical treatment such as chemotherapy, says Dowler.
Potential availability to consider
The protein shakes do not offer the range of other nutrients that you get in a well -balanced diet. “I want to make sure [people] Do not add a Shake Protein to completely eliminate food or whole meals, ”explains Bragagnini.
It is also crucial to consider what is going on in your shake. Protein powders are highly transformed and not the same as obtaining protein -rich foods in your diet. “Greek yogurt, flax seeds, chia seeds or peanut butter [can] Take the place of protein powder, ”explains Bragagnini.
In addition, protein powder is also technically a food supplement, and supplements are not regulated by the Food and Drug Administration of the United States as strictly as prescription drugs. This means that you are not guaranteed to get what the label claims.
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If you buy a bottled protein shake, read the ingredient lists carefully. You might find that these Shakes are “actually just sugary drinks that have a little protein,” said Dowler.
Some packaged shakes can have artificial sweeteners and sugar alcohols, which can make some people feel swollen and sparkling, adds Bragagnini. Other ingredients, although they are not intrinsically “bad” for you, could simply not agree with you, like dairy products if you are lactose intolerant, says Dowler.
It is also possible to obtain too much protein, so consider your overall contribution. “You can really damage your kidneys with too much protein if you have renal challenges,” says Dowler. Excessive amounts of protein can also cause constipation, headache and bad breath, according to the Mayo clinic.
How to know if you get enough protein
The best way is to follow your food and see how it measures nutritional recommendations. The official recommended daily allowance of protein is 0.8 gram per kilogram of your body weight per day, according to the American Heart Association. (To find your body weight in kilograms, divide your weight into pounds of 2.2.) But some experts recommend aiming at more than 1 gram of protein per book of your body weight if you regularly exercise, according to the National Academy of Sports Medicine.
If reaching this amount of protein seems intimidating, it may be useful to consult a recorded doctor or dietitian. “They will be able to analyze your calories, your body mass index and other aspects of your lifestyle, such as the quantity you do with the exercise,” explains Dowler. They can then “make specific recommendations for your body and lifestyle to reach the target of the amount of protein you need”.
How to make a healthy protein shake
To choose the most nutritious shake, keep in mind these advice:
Add whole foods
Complete your protein powder with fresh fruits and vegetables for a range of minerals, vitamins and electrolytes. “If you are someone who doesn’t like to eat a large handful of spinach, you can really hide it well in a protein shake while making it good,” says Dowler.
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Experience texture and temperature
In addition to experimenting with flavors, think of texture and temperature. Dowler, for example, says that she prefers that her proteins shake “particularly cold” and “very puree”. Adjust yours until you find what suits you best.
Stick to the lists of short ingredients
If you buy a bottled shake, look for one with as many ingredients as possible, says Bragagnini.
Choose protein powders with third -party checks
Some organizations test supplements for quality and contaminants. Choose products with USP, NSF or laboratory brands for the general public on their labels.
