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- Sports dietitians share what to look for in protein shakes to help you find the best fit for your needs.
- Nutrition, safety and taste top dietitians’ list of factors to consider when shopping for shakes.
- Enjoy shakes on their own or add to smoothies, overnight oats and create a high-protein dessert.
With supermarket shelves and fridges practically overflowing with protein shake options, finding the right one can feel like a workout in itself. I asked sports dietitians what makes a great shake. Across the board, they pointed to the same essentials: nutrition, taste and safety. So if you’re on the hunt for a protein shake, read on for what dietitians suggest looking for in a product worth adding to your cart.
What Dietitians Look for in a Protein Shake
Adequate Amounts of Quality Protein
One of the most important factors to consider when it comes to protein shakes is, well, the protein. The macronutrient is the most satiating and can be a great addition to your routine if you’re physically active.
So, how much do you need? It depends. If you’re looking for a snack to help tide you over between meals, Amy Goodson, M.S., RD, CSSD, LD, recommends aiming for 10 grams to help with managing blood sugar and satiety. If you’re working out consistently and looking for something to help with recovery, Goodson suggests aiming higher. “Consuming 20 to 30 grams of high-quality protein post-workout supports muscle protein synthesis and recovery.”
The type of protein matters too. Whey and casein are two proteins naturally found in dairy products, including milk and yogurt. Whey helps with immediate muscle repair, while casein provides a slow, sustained release of protein to support recovery after exercise, says Goodson. Finding a shake that pairs the two helps ensure you’ve got recovery covered.
Plant-based proteins, such as soy and pea, are great options for individuals with a dairy allergy or intolerance, as well as those following a plant-based diet. You can find shakes made with a variety of plant-based proteins, including brown rice, pumpkin seed, flax and chickpea. Plant proteins are often viewed as inferior to animal proteins because they can be low in one or more essential amino acids. However, consuming a variety of plant-based proteins throughout the day helps your body get all of the amino acids it needs.
Minimal Added Sugar
Don’t undo all the good a protein shake has to offer by picking one packed with added sugar. When reviewing the nutrition label, make sure you’re looking at added sugars, not total sugars. The latter includes natural sugars from ingredients like milk or fruit, which are a good thing, especially after a workout. Our bodies need carbohydrates (sugar) to help with recovery by restoring glycogen stores.
While there is room for some added sugar in our diets, Americans tend to overdo it. The 2020-2025 Dietary Guidelines recommend limiting added sugar intake to less than 10% of total calorie intake. On a 2,000-calorie diet, this means 200 calories (or 50 grams). In the U.S., approximately 13% of the total calories in adults come from added sugar every day.
A Source of Micronutrients
When scanning the nutrition facts label, look for a shake with micronutrients for added nutritional benefits and potentially improved hydration and recovery. Adequate vitamin D is important for everyone, but especially those following a regular workout routine, given its role in supporting bone health and repairing exercise-induced muscle damage. Sodium can be beneficial if you lose a lot of sweat during exercise.
Milk-based protein shakes are also effective at rehydrating. “Research shows dairy can hydrate better than plain water thanks to its fluid, electrolytes, and protein,” says Jessica Isaacs, RD, CSSD. A small study found that skim milk is better at fluid retention post-workout compared to water, performing on par with sports drinks.
Tested for Safety
You want to make sure your protein shake is doing more good than harm, and that’s where independent testing comes in. Many protein shakes are considered supplements, which are regulated differently from medication. To ensure you’re getting a trustworthy product that delivers what it promises, look for a seal of quality assurance from organizations like NSF International, U.S. Pharmacopeia and ConsumerLab.
Great Taste and Easy on the Gut
There’s no sense in buying even the healthiest of protein shakes if you don’t enjoy the taste.
Research shows that taste is the number one driver for whether people will consume a product. If it doesn’t taste good or has a weird aftertaste, you’re more likely to skip it.
How you feel after consuming a product is important, too. Isolated proteins, fibers and sugar alternatives—ingredients often used in protein shakes—can wreak havoc on the GI tract. What your body can handle is unique to you—what works for one person may not work for you. Try different shake options until you find one that your gut and taste buds love.
When and How to Use It
There are plenty of ways to incorporate this shake into your routine, but our sports dietitians agree that post-workout is one of the best times. “Protein shakes help refuel with carbohydrates, repair with high-quality protein, and rehydrate with the liquid and electrolytes it contains”, says Tony Castillo, M.S., RD, LDN. “This makes a shake the perfect choice, especially post-workout when muscles are depleted and need carbs for energy replacement, protein for repair, and fluids to rehydrate.”
Castillo adds it’s also great as a quick snack: “Besides post-workout, I find a protein shake can be a great option for an afternoon pick-me-up to power through those energy slumps with carbs while supporting muscle building with protein.”
Get creative and incorporate protein shakes into meals and snacks. Goodson suggests pouring it into overnight oats: “It adds flavor and protein for a make-ahead breakfast ready for busy mornings”. Goodson also recommends trying it as a coffee creamer or whipping it into cold foam for your morning cup of joe.
Isaac uses it in place of protein powder for post-workout recovery smoothies, blending it with frozen fruits.
You can also turn a protein shake into high-protein desserts, like freezing it into ice cream, popsicles, or pudding. And if you’re not overly hungry or not feeling well, but still need some nutrition, a protein shake works great for those times, too, says Dunn.
Our Top Picks
The 8 Best Protein Shakes and Protein Powders, Taste-Tested by Dietitians and Editors
Our Expert Take
Sports dietitians agree that when a protein shake is done right, it can make for a great snack or post-workout drink. Look for a protein shake with adequate, quality protein and minimal added sugar. Additional nutrients are a plus, and make sure the product has been independently tested. And most importantly, make sure you actually enjoy the taste and that it agrees with your gut. Sip your protein shake after a workout or as a snack. Enjoy it in overnight oats, as a coffee creamer, whipped into a fruit smoothie or high-protein dessert.
Frequently Asked Questions
What’s the difference between plant-based and whey protein?
Whey protein, derived from milk, is a complete protein with all essential amino acids and is quickly digested, making it ideal for post-workout recovery. Plant-based proteins, such as those derived from peas, soy and brown rice, may lack certain amino acids but are good alternatives for individuals with dairy allergies, intolerances, or who follow a plant-based diet. Eating a variety of plant-based sources ensures adequate amino acid intake.
What makes a protein shake “dietitian-approved”?
A dietitian-approved protein shake should provide at least 10 grams of protein for a snack or 20–30 grams post-workout, be independently tested, low in added sugars and ideally contain extra nutrients. Most importantly, it should suit your body and taste preferences.
When is the best time to drink a protein shake?
Sports dietitians agree that the best time to drink a protein shake is post-workout. They can be incorporated into meals or snacks, blended into smoothies, used to make oatmeal, lattes or high-protein desserts.
How do I know if a protein shake is working for me?
You’ll know if a protein shake is working if it’s well-tolerated and easy for you to digest. You may notice it improves your energy levels, speeds up recovery time and reduces muscle soreness. Your protein shake should help you meet your daily calorie and protein needs.
Is it OK to drink a protein shake every day?
For most active individuals, drinking a protein shake daily is okay, especially if it helps you meet your calorie and protein needs. Following the advice of our sports dietitians will help you choose the right protein shake for your needs.
