Protein drinks that are already made and ready to drink are popular among exercisers who want to increase their protein intake, replace meals or simply have a convenient food source. Ready-to-drink shakes and beverages can have a wide range of benefits and drawbacks depending on their brand, ingredients and processing.
You can use the information provided below to help you choose healthier protein shakes on your next shopping trip, or when ordering online.
Pros
Protein boost
Some people have difficulty meeting their protein requirements, particularly those who need a high intake of protein. International Protein Board states that athletes, people who weight train or resistance-train and want to gain muscle as well as those recovering from illness or surgery, or those wishing to lose weight or prevent muscle loss as they age, may benefit from an ideal body weight of 1.4 g/kg or more. The most satiating macronutrient is protein. Those who increase their intake of protein may feel more satisfied and have a reduced appetite. Ready made protein shakes are a great way to get a quick boost of protein that is easily absorbed.
Low-sugar options
There are many brands that use alternatives to sweeten the drinks. These include stevia extract, monkfruit extract, coconut sugar and allulose. These sweeteners make drinks more palatable, and they are tolerated by most people. They don’t have the same health risks as artificial sweeteners or table sugar. It is important to note that long-term studies are limited, and it’s still best to limit intake to no more than 1-2 servings of sugar per day.
Food that is convenient to eat
Don’t sacrifice your health to be convenient. Protein shakes are easy to transport, as they can be kept unrefrigerated, then quickly chilled with ice. They’re also small enough to fit into backpacks, purses and briefcases.
Liquid nutrition that is easier to digest and absorb can be beneficial for those with digestive conditions or illnesses that affect their digestion function. Ready-to-drink meal replacements and protein shakes can be a great addition to your diet for those who have unintentionally lost weight. Many brands include fruit, vegetables, fibers, phytochemicals, vitamins, and minerals for those who want optimal liquid nutrition and not only liquid protein.
Plant-based & Traditional Dairy Alternatives
In the past, it was difficult to find vegan and non-dairy alternatives to whey proteins. But now, this has changed. You’ll find both options in the health aisle of your local supermarket – whey for those who can tolerate lactose and dairy, and plant-based alternatives for those that prefer them.
You can also find out more about Cons
The quality and nutritional value of brands can vary greatly. Checking the ingredient list is worth it if you are planning to consume pre-made protein shakes on a regular basis.
More expensive
Protein shakes are not an exception. A large canister of powdered protein is not as convenient, and you have to mix it yourself on the run. However, its price per serving is much lower. Prewashed, pre-chopped fruits and vegetables in the grocery store are also more expensive. You pay for convenience. You are the only one who can decide whether this trade-off will benefit your lifestyle, budget and health.
Processors
Many convenience foods contain processed ingredients, sugars, and poor nutrition. Many convenience foods contain unhealthy and/or artificial ingredients, such as high-fructose corn syrup (HFCS), acesulfame potassium, maltodextrin (carageenan), datem, and binders/thickeners like guar gum, polysorbate 80, and xanthum. These ingredients can cause digestive discomfort and increase the burden on the liver. You can check the calorie, nutrition, and ingredients lists to see what you’re eating and whether it is right for you.
No Whole Foods
The complex nutrient matrix of whole foods cannot be replicated by any supplement or processed food. While some pre-made shakes contain vegetables such as broccoli or spinach, these are usually added as powder. Powders and other forms of processed produce do not contain the natural enzymes, fibers, minerals, antioxidants, and phytochemicals that are present in the spinach leaf. It is not recommended that liquid nutrition be used to replace meals or snacks, unless medically necessary. It may be worth the short-term disadvantage if you are looking to lose weight, add a premade meal replacement shake to your regular diet, or replace one or more meals. In a randomized controlled trial, published in Obesity Research, fortified liquid meal replacement shakes were found to be an effective method of weight loss and biomarkers for disease risk.
Bottom Line
Pre-made, ready-to-drink protein shakes are available in plant-based or dairy-based options. They appeal to many individuals who want to increase their intake of calories, protein and nutrition. Check the ingredient list of each brand to avoid any protein shake pitfalls.
