If you are using any of these medications, consult your healthcare provider before using whey-based shakes. Protein supplements may cause stomach upset, such as gas or bloating, in some people.

If you are lactose intolerant or allergic to milk proteins, you may want to opt for a plant-based protein shake. If you have kidney disease, you should consult with your healthcare provider before using protein shakes.

According to the Academy of Nutrition and Dietetics, adults should consume around 0. However, if you are engaging in strength or endurance exercise, the recommended protein intake increases to 1.

The American College of Sports Medicine emphasizes that you must consume enough calories overall to maintain your body weight for optimal protein use and performance. Higher intakes may be necessary during periods of intense training or when you first begin an exercise regimen.

The essential amino acids, in particular leucine, are necessary to initiate the process of building new muscle. Note that serving sizes of protein drinks vary widely, from one cup to over two cups for drinks, and can contain anywhere from 10 grams of protein per serving up to over 90 grams for powders.

Consider the amount of protein appropriate for your needs when deciding on a supplement. Protein shakes are typically well tolerated, but they may cause gastrointestinal upset such as gas, bloating, diarrhea, or constipation in some individuals.

Consuming excess protein over 2 grams per kilogram of body weight for long periods of time may increase your risk of digestive, kidney, and blood vessel related issues. Consuming protein beyond your needs will not help you build more muscle.

We advise having whole-food meals in addition to protein shakes to ensure you are getting adequate protein and are not missing out on other important nutrients.

Weight loss happens when you consume fewer calories than your body utilizes for energy. Protein shakes do not themselves help you lose weight, but eating enough protein, some of which can come from protein shakes, can help you feel full and satisfied.

This may help you eat in a way that better supports your body, which may or may not lead to weight loss. We recommend focusing on eating in a way that makes you feel good and maintains your energy levels rather than focusing on the number on the scale.

We do not advise replacing meals with protein shakes on a regular basis as you may miss out on other key nutrients. You can drink a protein shake at any time of day to help meet your protein needs. You might consider using one before or after a strength training session, but consuming adequate protein throughout the day is more important than precise timing.

To make your own protein shake, combine a protein powder with a liquid of choice. You can turn it into a smoothie by adding in ingredients such as fruits, vegetables, and healthy fats. Try this homemade chocolate berry protein shake: 1 scoop of chocolate Vega protein powder , 1 cup non-dairy milk, ¼ cup frozen blueberries, ¼ cup frozen raspberries, 1 cup fresh spinach, 1 Tbsp almond butter, 1 small banana, 1 cup ice.

Protein shakes can help you build muscle when paired with resistance exercise. Protein, however, can also be obtained through whole food sources. Consuming protein drinks without exercise will not result in increases in muscle.

However, they likely will not provide enough calories to replace a full meal. We do not recommend using protein shakes to replace meals on a regular basis since these shakes are often lower in other necessary nutrients such as carbohydrates, healthy fats, fiber, vitamins, and minerals.

If you would like to use protein shakes, we recommend using them as a supplement to your diet rather than as an ongoing meal replacement. Tamar Kane, MS, RD , is a Registered Dietitian and marathon runner.

Tamar has her master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes in need of quick protein sources.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and wellbeing. Kerksick CM. Chapter Requirements of proteins, carbohydrates, and fats for athletes.

In: Bagchi D, Nair S, Sen CK, eds. Nutrition and enhanced sports performance: Muscle building, endurance and strength. Elsevier; American College of Sports Medicine joint position stand. Nutrition and athletic performance. Med Sci Sports Exerc.

National Institutes of Health office of Dietary Supplements. Dietary supplements for exercise and athletic performance: Fact sheet for consumers. Larson-Meyer DE, Woolf K, Burke L. Assessment of Nutrient Status in Athletes and the Need for Supplementation. Int J Sport Nutr Exerc Metab.

Babault N, Paizis C, Deley G, Guerin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: A double-blind, randomized, placebo-controlled clinical trial vs.

whey protein. Journal of the International Society of Sports Nutrition. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. J Int Soc Sports Nutr. Karlund A, Gomez-Gallego C, Turpeinen AM, Palo-oja OM, El-Nezami H, Kolehmainen M.

Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople? Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA et al.

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.

Br J Sports Med. Deutz NEP, Bauer JM, Barazzoni R, Biolo G, Boirie Y, Bosy-Westphal A, Cederholm T, et al. Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group.

Clin Nutr. Chapman I, Oberoi A, Giezenaar C, Soenen S. Rational use of protein supplements in the elderly — Relevance of gastrointestinal mechanisms. Ko GJ, Obi Y, Tortoricci AR, Kalantar-Zadeh K. Dietary protein intake and chronic kidney disease. Curr Opin Clin Nutr Metab Care.

National Institutes of Health: National Center for Advancing Translational Sciences. Urea cycle disorders. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Journal of Nutrition and Food Sciences.

Hevia-Larrain V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LA, Pereira RM, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to rapport resistance training adaptations: A comparison between habitual vegans and omnivores.

Sports Med. Whey protein. Dietary protein intake and human health. Food Funct. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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Sports Nutrition. By Tamar Kane, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness.

We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.

Our Top Picks. Best Overall:. Best for Athletes:. Best Vegan:. Best Yogurt-Based:. Best High Calcium:. Best Coconut Base:. Best Organic:. In This Article Expand. Our Picks. Are Protein Shakes Beneficial? Who May Not Benefit From Protein Shakes. How We Select Supplements.

What to Look For. Why Trust Verywell Fit. Best Overall. OWYN Vegan Protein Shake. Cons May not be an adequate carbohydrate energy source for pre or post workout. Best for Athletes. Momentous Whey Protein Chocolate.

com View On Trisports. Pros NSF Certified for Sport and Informed Sport Certified Whey isolate form has optimal amino acid profile, including BCAAs, to support muscle repair and synthesis Whey sourced from milk from grass-fed cows. Cons May not be an adequate carbohydrate energy source for pre or post workout Powdered form requires mixing into liquid.

Best Vegan. Evolve Plant Based Protein Shake. Cons May not be an adequate carbohydrate energy source for pre or post workout High fiber content may cause GI upset if used before exercise. The 11 Best Tested, Dietitian-Approved, Plant-Based Protein Powders of Best Yogurt-Based.

Chobani Mixed Berry Vanilla Shake. View On Amazon View On Chobani. Cons Requires refrigeration. Best High Calcium. Orgain Grass Fed Clean Protein Shake. Cons Not suitable for those with a lactose allergy or intolerance.

Best Coconut Base. Aloha Plant-Based Vanilla Protein Drink. Cons Not suitable for those with tree nut allergies May not be an adequate carbohydrate energy source for pre or post workout.

The Best-Tasting Protein Shakes, According to a Dietitian. Best Organic. Kate Farms Organic Vanilla Nutrition Shake. Pros Higher carbohydrate content suitable for replenishing energy stores post-exercise Contains a phytonutrient blend from organic fruits and vegetables and is fortified with vitamins and minerals Vegan-friendly and Certified USDA Organic.

Cons Slightly lower in protein than other options. 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. If you do not meet your protein needs, it can impact bone metabolism and athletic performance and 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 throughout the day rather than having it in one sitting.

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. 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. Whey protein is a fast-acting protein that quickly elevates blood amino acid levels for hours after consumption.

The best times to consume whey protein are when you wake up, immediately before exercise, and within minutes after a strength training session. Casein Protein is a slow-acting protein that slowly elevates blood amino acid levels for hours after consumption. Casein protein is best consumed before bed to minimize the amount of protein your body uses while you rest.

Foods like cottage cheese and milk are good sources of Casein Protein. The best way to do this is to consume a source of protein, preferably in liquid form, within minutes after your workouts. Testing and Safety of Protein Powders. Athletes also commonly ask about the best brand of protein powder to maximize muscle growth and recovery.

Since I work with collegiate and professional athletes, my primary focus is to make sure they are taking 3rd party tested products. This ensures their supplement does not contain any banned ingredients that may trigger a positive drug test.

Yes, even protein powders can contain banned ingredients! To ensure your product has been 3rd party tested, be sure to visit one of the following websites from the top agencies in the United States:. How Much Protein Do You Need? For Endurance Athletes: mainly cardio-based training sessions — 0.

Metabolism — When we eat protein, our body burns more calories than when we eat carbohydrates or fats. This is due to protein having a higher thermic effect - that is, it takes slightly more energy for the body to break down protein than it does to break down carbs or fat.

Be sure to include a quality source of protein at every meal to keep your metabolism charged and ready to go. Satiety Fullness — Have you ever finished a meal and felt like you could immediately eat another? Routine, protein-rich meals are an important tool for promoting satiety, especially if you are trying to drop body fat or get leaner.

When you eat a balanced meal containing protein, fat, and fiber, these 3 dietary components work together to stabilize your blood sugar and keep you fuller for longer.

If you are looking for a high quality protein mix that combines whey and fiber perfectly then this is for you. It is a great powder for anyone looking to put on muscle weight.

Football players should especially take a look at this protein as it can help you get faster, stronger, and quicker while putting on healthy weight.

Many athletes struggle to put on weight because of the amount of activities they have, but this protein powder can solve that issue. Peanut butter is probably the best flavor. Best deal on BSN Syntha-6 Protein Matrix Here:.

We had to try out this protein as the flavor was birthday cake. This is a solid option that has all natural ingredients and can help you build muscle.

The birthday cake flavor was solid, but maybe go with something more conservative. Try this protein out if you like all natural ingredients, good flavors, want to add muscle, and a serious about becoming a better athlete.

Check out About Time Whey Protein Isolate Here:. We bought this product for two reasons. It claimed the strawberry smoothie was the best flavor ever and it has all-star athletes on the packaging. The strawberry flavor was better than the typical chocolate or vanilla that most proteins powders come in.

It also seemed to do a very good job putting on lean muscle mass and promoting fat loss. Maybe Russell Westbrook , Rob Gronkowski, and Giancarlo Stanton really do use this product.

We would highly recommend this product for any athlete looking to improve their performance, get stronger, faster, and quicker.

The price is also very reasonable as the company knows many athletes especially collegiate ones are on a budget. Browse the Six Star Whey Protein Isolate For Athletes Here:. Six Star also offers a unique blend specifically for women athletes that contains less calories and promotes muscle tone.

If you are a woman athlete this might be the best whey protein powder on the market specifically designed with you in mind. We found this protein powder to be very satisfying. It was one of the best tasting ones, which seemed surprising for some reason.

Last time we checked there was a huge sale, but even without the promotion the price is still very reasonable. Buy MusclePharm Combat Protein Powder Here:. As the name infers this protein is very clean.

It contains no carbs which is ideal for many women athletes or those looking to stay on the leaner side. This is a trustworthy product that will bring the results that you want, but also leads to a slightly higher price tag per ounce.

The flavor is not that bad, which is surprising because very few extra ingredients are added. Definitely a great choice for those of you who prefer an all-natural protein.

Female athletes should definitely take a hard look at this one. The college recruiting guidebook is the ultimate manual to earning an athletic scholarship for student-athletes and parents.

You can get this guidebook for the same price. Download the Guidebook. Whey protein is an essential item in every athletes diet.

Reaching your full potential requires a good training program combined with a strong diet that includes a whey protein shake post-workout. We hope you enjoyed this review and can now make a well informed decision. Please feel free to message us any questions you might have.

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Hello, I enjoy reading through your article post. Pause slideshow Play slideshow Free Shipping Available On Backpacks. Close menu. Thanks BFA. Shop All Products. Currency United Kingdom GBP £ Afghanistan GBP £ Åland Islands GBP £ Albania ALL L Algeria DZD د.

Helena GBP £ St. Outlying Islands GBP £ Uganda GBP £ Ukraine GBP £ United Arab Emirates AED د. Smoothies or shakes make for a brilliant breakfast meal for athletes. Not only are they packed with protein, but you can get creative and add a variety of nutrients to fuel any type of workout.

One of the best things about making smoothies is experimenting with different combinations of ingredients. To give you some inspiration, here are six high-protein recipes. Just mix water, chocolate protein powder, a banana, a handful of spinach, a tablespoon of peanut butter and a tablespoon of cacao powder.

Chuck in some flax seeds for extra omega-3 fatty acids and blend.

Each serving packs a punch with 25 grams of protein and 5. What sets Naked Whey apart from others is its commitment to creating pure products. If you fall under either of those groups, then look no further than Pea Protein Powder by Naked Nutrition.

Each serving delivers maximum nutrition with 27 grams of protein, 2 grams of sugar, and 5. Mass Gainer from Transparent Labs is a great choice for those looking for a clean source of extra calories. This weight gainer powder combines grass-fed whey concentrate with organic carbohydrate sources and natural sweeteners to help you pack on mass.

For athletes looking to gain weight and muscle mass , Mass Gainer by Transparent Labs is the top choice. Unlike your typical whey protein powders, this product is specifically designed to help you make a healthy weight gain, providing a hefty calories per serving, which includes 53 grams of protein and grams of complex carbohydrates.

The Mass Gainer also includes healthy fats from coconut milk powder and medium-chain triglycerides MCTs , which can provide quick energy and help boost your calorie intake.

Each serving will give you 25 grams of protein and comes with a complete amino acid profile. The product is also low in carbs and fat, making it an excellent choice for athletes who are looking to stay lean. When it comes to choosing the best supplements, athletes should mainly look at products with an Informed Sport Certification.

Informed Sport basically requires more frequent testing than the Informed Choice Certification, as a way of ensuring that every batch of the product is of the highest standard. Another certification to look out for is the NSF Certified Sport.

Lastly, the NSF Certified Sport certification guarantees that the product is manufactured in line with Good Manufacturing Practices GMP and in a certified facility. And the last indicator to look out for is the Informed Choice Certification. It follows the same strict guidelines as Informed Sport, ensuring that the product is free from banned substances and meets high-quality standards.

Athletes can comfortably use products with the Informed Choice certification. Protein powders play a key role in helping muscle repair and growth, especially for athletes. Training and physical activity cause muscle proteins to break down.

Consuming ample protein helps repair the damaged fibers while promoting the growth of new ones, this process is known as protein synthesis. This is where protein powders come in handy. Protein powders are especially beneficial after hard workouts when the body needs protein to kickstart the recovery process.

Most pro athletes will constantly stress the importance of recovery in any training regimen. Protein powders can make the recovery process much smoother. Having enough protein after a workout can reduce muscle soreness, improve strength, and speed up recovery.

This is because protein gives you the essential amino acids needed to repair and rebuild the muscle tissues damaged during exercise. This can lead to improved performance in your next workouts and a lower risk of injury.

Whatever your discipline, having a regular protein intake is important for supporting athletic performance. Protein helps with improving muscle strength and body composition, both of which are important for athletes. Consuming enough protein can help maintain muscle mass during periods of intense training or when your calorie intake is restricted.

This is why many athletes go for protein powders that are made from whey protein, as they provide a quick source of amino acids that can stimulate muscle protein synthesis and promote performance.

In the fast-paced life of an athlete, convenience is key. Athletes typically need more protein than inactive people to support their higher levels of physical activity. Protein powders can help athletes meet these increased needs in a convenient and measurable way.

This ensures they get the necessary amount to support their training and recovery. Protein is known for giving people feelings of fullness, which can help manage appetite and support weight management or weight loss.

This is particularly important for many athletes in sports with weight categories or sports that emphasize having a certain body composition. By incorporating protein powders into your diet, you can control your calorie intake while ensuring you get enough protein to maintain muscle mass and support recovery.

They can be a valuable tool in achieving the desired body without compromising performance or health. Ignore everything, just focus on consuming enough protein throughout the day. This will effectively support muscle repair, growth, and overall athletic performance.

Using a macro tracker can be a game-changer for athletes. It allows you to track your calorie intake and weight, helping you dial in your Total Daily Energy Expenditure TDEE. If you want to manage your diet effectively, then knowing your TDEE is an important step.

This will give your body the extra energy it needs to build muscle and recover from workouts, without resulting in excessive fat gain. When it comes to getting in enough protein, a good rule of thumb is to aim for about 0.

This means your body weight minus fat. Try adding ingredients like coconut oil, raw honey, or nut butter peanut or almond butter. Besides boosting the caloric content of your shake they can also enhance its flavor.

Be sure to check our review of the best bulking supplements on the market. This simple switch can add an extra calories and 16 grams of protein per serving to your shake, supporting your weight gain goals while giving your shake a nice, creamy texture.

It provides additional protein and nutrients without the extra fat and calories found in whole milk, making it a perfect option for those aiming for lean muscle gain or weight management.

Yes, protein powder is completely safe for most teenage athletes. Always consult with a healthcare professional or a dietitian before starting any new supplement regimen. Check out our review of the best protein powders for teens for a look at some well-trusted supplements.

Must add minimum of three products to cart for discount. Shop Now. Protein is always a hot topic among athletes, however most of the conversations around it center solely on how much to take and when.

Protein, regardless of its source, can provide building blocks for the growth, repair, and general function of muscle and connective tissue.

While food protein sources are necessary staple, for optimal results protein supplementation is a great way to add extra protein conveniently to your diet. With that in mind — not all proteins are equally up to this task. They also contain high levels of glycine, proline, hydroxyproline, and lysine which helps with the regeneration of cartilage.

So for athletes, collagen is beneficial as a supplement to keep connective tissue, tendons and ligaments performing at their best. But from a muscle building perspective, it lacks sufficient levels of leucine and is completely lacking in the essential amino acid L-tryptophan.

And while soy is a key protein in many cheaper protein bars and protein snacks, as a supplement most serious athletes have moved on from it. While it is a complete source of protein, Soy has a lower biological value BV score of In general, proteins with higher Biological Value are more easily assimilated and facilitate nitrogen retention, anabolism and anti-catabolism than low BV proteins.

Soy is light on the sulfur-containing amino acid methionine too, which is a big deal because sulfur-containing amino acids are important for protein synthesis, muscle growth and proper immune system function. Finally, while soy is considered a complete protein, it contains lower amounts of BCAAs than dairy milk proteins.

Maximizing BCAA intake, especially L-leucine is key to stimulating optimal protein synthesis. Beef protein powders are relatively new to the market.

When they launched, athletes imagined their beef protein powders coming from the finest cuts of delicious steak. Instead of drinking processed, powdered cow meat, athletes who made the wrong choice on where to buy their beef protein were drinking powdered cow ears and unmentionables.

On the Biological Value scale, Beef has a solid score of Overall Beef protein is an ok choice — with the caveat that not all beef protein powders are made the same. High-quality beef protein powders from top brands have amino acid profiles that are similar to real beef — with low quality powders from unscrupulous brands being similar to collagen.

However, Pea still has solid amounts of essential amino acids, specifically, leucine, isoleucine, valine, and — making it the one of the best, if not the best non-animal based choice for protein supplements. Egg protein had the highest biological value and is a complete protein with all 9 essential amino acids and at the time was the protein source with the most leucine.

Casein is one of the top protein supplements available for building muscle. That makes them digest very slowly over period of several hours — supplying the body with amino acids, maintaining a positive nitrogen balance and keeping the body from breaking down muscle.

This is higher than egg protein, but is behind the levels in whey protein. Most inexpensive casein protein powders are composed partially or totally of sodium or calcium caseinate.

Does Micellar Casein have any weaknesses? Casein also contains less leucine than whey. This complete protein contains all the essential amino acids needed for stimulating skeletal muscle protein synthesis, and also has a higher proportion of branched-chain amino acids BCAAs.

In addition, whey protein is quickly and easily broken down into amino acids for a faster absorption rate through the intestines and into the bloodstream. The end results? A massive amino acid infusion that reaches the muscles quickly.

Of all proteins, whey also has the highest concentration of leucine. Leucine is the primary amino acid that activates protein synthesis. As a result, taking whey after a workout can help in promoting muscle synthesis better than any other protein source.

Over the years there have been numerous ways found to improve on regular whey. One of them most common is to refine or pre-digest it into hydrolyzed form so that it gets absorbed even faster. These whey peptides cause a greater spike in insulin levels than whey protein isolate.

Other protein manufacturers have added additional leucine and even HMB to further boost protein synthesis — with modest results.