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Protein supplements in the form of energy bars and protein shakes have taken numerous consumer markets by storm. Initially marketed to mainly professional athletes, ordinary people have also come under the spell of protein shakes that promise to lower body fat, build muscles, and boost metabolism.
Sports and fitness enthusiasts, celebrities, social media influencers, and older adults have all joined the trend to consume protein shakes. Many use the macro-nutrient drink as a meal replacement, believing they are boosting their health by drinking nutrients in a glass.
Athletes use it for a competitive edge, older people to maintain muscle mass, and busy professionals as a healthy meal replacement. In fact,Global Markets Insights expects the global protein supplements market, which was valued at $8.7 billion in 2021, to grow at a compound annual growth rate (CAGR) of 7.6% from 2022 to 2030.
So, while many people have incorporated protein shakes as part of their daily food intake, the question remains whether these protein supplements can replace meals.
A protein shake typically contains some form of protein powder mixed with a liquid and other ingredients. The liquid is often water, milk, yogurt, or plant-based milk like almond or oat milk. The other ingredients can be fruit, nut butter, seeds, or sweeteners.
But protein powder remains the main ingredient.
Most protein powders are plant-based, except for whey and casein protein. These include:
Whey protein is the watery part of milk that separates from the curds when you add vinegar to milk. It's a complete protein and is absorbed easily. It also mixes really well to give a creamy consistency, making it an appealing go-to protein powder for smoothies.
Casein protein is the substance that gives milk its white color. It is also a complete protein but is not easily absorbed.
Soy protein is a complete protein offering all essential amino acids.
Hemp protein originates from the hemp plant and contains all essential amino acids. It's also, rich in omega-3 and omega-6 fatty acids.
Rice protein is a plant-based protein with fewer essential amino acids.
Pea protein is a plant-based protein powder that most people tolerate well. Somepea flour protein powders make a delicious and nutritious base for protein shakes.
You can buy protein shakes at health stores, street stalls, and even some restaurants, or you can make your own. Most protein shakes contain25-30g protein, which is approximately 120-150 calories.
What about protein smoothies? Are they the same as protein shakes?
Protein smoothies usually have a thicker texture and can include additional ingredients like fruits, vegetables, nuts, yogurt, or seeds. This makes them higher in calories than a basic protein shake.
However, protein smoothies can also be a great way to meet nutrition goals. You can add real fruits and veggies, chia seeds, or flax seeds to help reach your omega-3 goals, making them a well-balanced meal replacement. And they can be a great option on busy mornings when you would typically skip breakfast.
Protein shakes tend to focus more on protein and protein smoothies are thicker and more textured than basic protein shakes, thanks to added ingredients like fruits and seeds. While both provide similar protein content, smoothies can provide better nutritional value due to extras like seeds.
Being thicker and more flavorful, smoothies tend to be more satisfying. It’s better to make yours at home though, so you can control the extras you add. When buying protein smoothies, check the ingredient and nutrition information since some commercially available protein smoothies can behigh in calories.
Protein shakes are not designed to be a complete meal; they are meant to help people increase their protein consumption. In other words, they are supplements to achieve certain goals.
For instance, athletes who want to increase their muscle mass or need to increase their protein intake consume protein shakes during and after workouts.
Again, these shakes are not built to replace actual meals. After all, these lack key nutrients of a balanced diet, such as fiber, healthy fats, low-GI carbohydrates, vitamins, and minerals.
Additionally, protein shakes typically contain only 120-150 calories per serving, which falls far short of the calorie needs of the average person if they replaced all meals with these supplements. An average man needs2,500 kcal a day and an average woman needs roughly 2,000 kcal a day.
Replacing a meal with a protein shake can be beneficial in certain situations.
Protein shakes can be a convenient option on busy days when you don't have time to shop for ingredients and prepare a healthy meal.
Protein shakes are also effective for post-workout recovery to help with muscle repair. It’s because tiny tears appear in the muscles when you work out. Protein provides the essential amino acids the body needs to rebuild muscle.
Protein shakes are a popular aid for weight loss as they’re pretty low in calories.Research has found that protein makes people feel full for longer so they eat less later in the day.
Protein also aids weight loss by building lean muscle. Muscle tissue burns more calories than fat, even when you are not active. More lean muscle means a high resting metabolic rate which helps burn calories and aids in fat loss.
Protein shakes are often recommended for older people. It’s because as we age, we lose muscle mass and after middle age, it's difficult to maintain muscle mass. Onestudy found that 46% of individuals ages 51 and older didn't meet daily protein recommendations. Older adults need more protein, so doctors often prescribe protein supplements for them.
Protein shakes can supplement a regular diet by increasing protein intake. They are useful for supplementing a diet lacking in protein because good sources of protein are not readily available.
However, it is important to know that whole foods that you eat, provide more available nutrients, such as vitamins and minerals. Doctors recommend protein shakes for supplemental use but not as a replacement for proper food, at least not in the long term.
While protein shakes can be healthy depending on their ingredients; they are not suitable as a long-term meal replacement. They are not a balanced meal in a glass. They are convenient and serve a short-term purpose as a meal replacement on busy days but they are not a permanent solution. In other words, they’re not a replacement for actual food.
Although a higher intake of protein can aid weight loss, protein shakes should never be used as a quick fix for weight loss. You may lose weight fast, but it's hard to stick to this routine long-term because it is not as satisfying as eating a proper meal. In time, the weight you lost so quickly, just comes back.
Doctors warn that constant dieting can lead to unhealthy habits. It's better to develop long-term, sustainable eating habits that will aid weight management over time.
Replacing a meal with a protein shake has its advantages and drawbacks.
Convenient – A protein shake is a quick and easy way to supplement your diet with protein and other nutrients.
Nutritious – Many protein shakes are high in essential nutrients. In addition to protein, they are often enriched with minerals and vitamins.Some also contain fiber which is essential for healthy metabolism.
Low calories – A meal replacement shake supports healthy weight maintenance as it is low in calories. Protein shakes support weight loss by helping you feel full for longer, so you're not tempted to eat between meals.
Supplementary for vegans and vegetarians – Protein shakes are helpful for people like vegetarians and vegans to have on hand to help reach their daily protein goals.
Boost protein intake of patients on GLP-1 medications – these medications reduce appetite, so it's hard to eat enough, including enough protein. However, protein is necessary to maintain muscle mass. Protein powders make it easier for these patients to maintain their muscle mass, even when they can’t eat much.
Inadequate calories – the low-calorie content in protein shakes can be a disadvantage. If you replace too many meals with a meal replacement shake, you risk cutting too many calories. Protein shakes typically have between 150 and 200 calories – which are way below what is needed to keep the body in optimum health.
Unregulated – Protein shakes are supplements and supplements are not subject to the scrutiny of the FDA so you cannot be sure about the safety and purity of the ingredients – unless the product is third-party verified.
Added, unwanted ingredients – Most manufacturers add artificial ingredients to improve taste or preservatives to give their products an extended shelf life. Many of these may also include added sugar to ensure wider appeal.
Protein is a macronutrient essential to the development and health of body tissues, muscle mass, and bones. However, excess protein can put pressure on the kidneys. Excess animal protein is linked with the development ofkidney stones.
Most people don’t have enough reason to add supplemental protein to their meals as they get plenty of protein from their diet.
Consider, a piece of chicken or fish the size of a bar of soap has about30 grams of protein, and you can get roughly 6 grams of protein from a half cup of cottage cheese, a half-cup of chickpeas, or a small handful of nuts. While protein shakes are a convenient option, eating a complete range of healthy foods that provide all the nutrients you need is essential.
So, think of protein shakes as a supplement, not a replacement.
On the occasion that you do take protein shakes, they should be part of a well-balanced diet. Only a balanced diet of lean proteins, whole grains, fruits, vegetables, and healthy fats contains the necessary nutrients to support optimal health.
Protein shakes do have a place in healthcare. They are widely used in the monthsafter surgery to promote wound healing and limit the loss of lean muscle mass. They are also beneficial for frail older people who tend to lose muscle mass – which may otherwise lead to unnecessary risk of injuries.
Protein shakes can be a welcome and valuable addition to a balanced diet. They are also a health-supporting aid for older adults who need to increase their protein intake. Protein shakes can help with weight loss and muscle growth, but most people don't need them.
If you are wondering whether you will benefit from a protein shake, consult your doctor or a nutritionist for professional recommendations.
In case, you’re researching protein shakes just to increase your muscle mass, check out our certified muscle-building planhere.