Do I Need A Protein Drink?
Protein is the hot macronutrient right now. Unlike fats and carbohydrates, which have been (mistakenly) tainted with bad reputations over the years, protein can do no wrong! Protein is known for its muscle-building properties, metabolism-boosting abilities, and satiating effects that help with weight management. It’s for these reasons that high protein food products are so prevalent in the grocery stores. Frozen waffles, chips, cookies, pastas, and cereals are just some examples of foods that can be found with added protein.
And of course there are protein drinks – beverages conveniently packed with a dense source of protein. Many people have dabbled in the protein drink realm, ranging from athletes to people focusing on weight management to little old ladies. Clearly these drinks are versatile and popular, but are they necessary?
The answer, as with many nutrition topics, is more nuanced than a “yes” or a “no”, so let’s get into the details.
Protein drinks can be either premade or homemade. Homemade protein drinks typically contain some sort of protein powder mixed into other liquids, such as water, milk, coffee or a smoothie. There are a variety of protein powders, including whey (derived from milk), casein (also derived from milk), egg whites, pea, hemp, brown rice, and soy proteins. These are essentially concentrated sources of protein from either animal or plant sources.
The words “concentrates”, “isolates” and “hydrolysates” denote the different extracting and filtering methods used to derive the protein powder from the original source. There are some distinctions between these extraction methods. For example, protein concentrates go through the least amount of processing and still contain 20-40% carbohydrates and fats; protein isolates contain about 90-95% protein; and protein hydrolysates are the most processed such that the proteins are broken down into their smallest amino acids and are, thus, the most easily absorbed.
Protein drinks are convenient and can be a hydrating way to boost dietary protein intake. However, more protein is not necessarily better. In fact, spacing protein intake evenly throughout the day has been shown to be more beneficial than eating large amounts of protein in one sitting.
Think of protein as a Lego – it’s like a building block for the body. Unlike carbohydrates, which act as the primary fuel source for the body, proteins are used to build bodily structures, including muscles, organs, enzymes, hormones, and immune system cells. The average person is only able to use about 30 grams of dietary protein in one sitting for structural purposes in the body. That’s about 3 ounces of chicken. However, many people easily consume double or triple that amount of protein in one meal. That extra protein is not going to be used to build extra muscle, but rather will be used for energy production (aka, burned as calories or stored as body fat).
Protein drinks, therefore, should be used in the context of a person’s goals. Are you an elderly person who doesn’t always have an appetite? Using a protein drink may be an easy way to meet your body’s needs without having to eat a big meal. This is especially true given that older adults have higher protein needs than young adults.
Are you a young athlete who is looking to “bulk up” and build muscle? Remember that protein does not build muscle – working out and exercising is what builds muscle. And in order to have great workouts, you need to fuel your muscles with carbohydrates. Yes, protein will do the repair work after your muscles have been strained, but excess protein does not equal bigger muscles. Be sure to incorporate quality carbohydrates, such as grains, vegetables, fruits and fruit juices, into your diet. An adequate amount of protein, spaced evenly throughout the day in 15 to 30 gram increments, will then support muscle protein synthesis (building muscle). Protein drinks can be one way of accomplishing that protein intake, but Greek yogurt, milk, cottage cheese, peanut butter, eggs, chicken, fish and beef can also do the trick!
Are you trying to use protein drinks to manage your body weight? Consider that liquid meals are often not as satiating as solid meals. You might find that your hunger is better managed by eating 30 grams of protein from a can of tuna fish with crackers than from an 8 ounce protein drink. Additionally, you’ll be reaping the benefits that come with protein foods, including vitamins and minerals, that might be lacking in the protein drink.
The bottom line: consider your goals, and see if protein drinks have a role to play. Protein drinks and powders can be convenient, but they are often not necessary in order to meet daily protein requirements. Aim for the bulk of your dietary protein intake to come from whole food sources.
Working with a dietitian is a great way to learn how to incorporate protein in a way that supports your goals. Schedule a FREE discovery call here to see if we are a good fit working together.