Are Protein Shakes Good for You?

Whether you’re scooping protein powder into your smoothie or grabbing a pre-made shake off the shelf, protein shakes are a quick, easy, and tasty way to boost your intake of the nutrient.

But are protein shakes good for you? They can be! Protein shakes are a convenient way to up your protein intake, which can help you build and maintain muscle, lose weight, regulate your hunger, and more. 

We’ll dive into the benefits and risks of protein shakes, when to drink them, and whether you should consider them if you’re taking weight loss drugs (spoiler: you should).

Move over, gym bros — protein shakes aren’t just for “gains.” Protein is a key nutrient that helps your body build muscle, repair tissues, and maintain a healthy weight.

How much protein do you need? According to the Dietary Guidelines for Americans (DGA), women should get 46 grams of protein a day and men should get 56 grams a day. But people looking to lose weight and build muscle should aim much higher. 

According to Dr. Craig Primack, a physician specializing in obesity medicine, protein plays a key role in weight loss. This is especially true for people taking weight loss medications who are at risk of losing muscle along with fat. 

Dr. Primack recommends consuming 100 grams of protein per day to support healthy weight loss. 

This is where protein shakes come in as an easy way to get extra protein.

The benefits of getting more protein (from shakes or other foods) include: 

• Building and maintaining muscle. Protein acts as the building block for muscle growth. Combine protein consumption with strength training (like weight lifting or bodyweight exercises) and you’ve got gains on your hands. With more muscle, your body will burn more calories at rest, making weight loss and weight management easier.

• Losing weight. High-protein diets have been linked to reduced body weight and fat mass, less belly fat, and preventing weight regain once you’ve lost weight. Eating a high amount of protein can also prevent the muscle loss that can happen when you lose weight. 

• Regulating hunger. Protein can impact your hunger hormones, suppressing your appetite and helping you feel fuller for longer. This can help you stay satisfied and avoid overeating or snacking throughout the day.

• Reducing food cravings. Some research suggests a high-protein breakfast can reduce food cravings compared to a breakfast without much protein. So, having a protein shake in the morning might help control cravings throughout the day.

The benefits of getting protein in shake form are that it’s

• Quick 

• Easy

• Tasty 

• Portable (hello, grabbing a breakfast shake as you rush out the door)

Is protein powder good for you? It can be, too. Powder you mix with water or add to pancakes or oatmeal can also help you get more protein and essential amino acids for building muscle. The same goes for protein bars.

Protein shakes are safe for most people, but there are a few things to keep in mind, including:

• Sugar and artificial ingredients. Some shakes have lots of added sugar and artificial ingredients, which can promote weight gain and health issues over time. Look for high-quality products that support your health. 

• Gas and bloating. For some, protein supplementation can cause side effects like gas, bloating, or general stomach upset. You might find you get this with certain types of protein shakes, but not others.

• Extra calories. Some shakes are high in calories. They can be part of a balanced diet or weight loss plan, but with the latter, you want to be in a calorie deficit (consuming fewer calories than you burn).

• Lack of vitamins and electrolytes. Many over-the-counter protein shakes do not have enough vitamins, sodium, and other micronutrients to support long-term health in the setting of decreased calories. Make sure your protein shake or bar has a good assortment of vitamins and electrolytes.

FYI, check with a healthcare provider if you have a health condition like kidney disease to make sure protein shakes are safe for you.

Protein shakes use different sources of protein, including: 

• Egg

• Soy 

• Rice 

• Whey 

• Casein 

• Pea 

• Hemp

• Collagen

As far as the science goes, there isn’t much research on the best protein powder for weight loss. But we do know protein supplementation can promote weight loss and offer other health benefits.

For instance, research shows whey protein supplementation can improve body composition by increasing lean mass (aka muscle). Soy protein might improve cholesterol, and both whey and soy might benefit blood pressure.  

What’s more, one study found that consuming 20 grams of casein or pea protein before a meal led to eating less compared to drinking water before a meal. Casein and pea protein increased satiety (the feeling of fullness) more compared to other types of protein, like whey and egg.

When are protein shakes good for you? There are a few times you could benefit from a protein shake more than others.

Here’s when to consider drinking them:

• If you eat a vegetarian or vegan diet. If you don’t get enough protein from food sources like meat, fish, and dairy, dietary supplements can help you get enough of the macronutrient. Check out plant-based protein sources like soy and hemp.

• If you’re on a weight loss journey. As mentioned above, protein can help control hunger levels and retain muscle mass as you lose weight. You might need a high protein intake to get the benefits, and shakes are an easy way to meet those increased protein needs.

• After a workout. Consuming protein after a workout can aid muscle recovery and repair, helping your muscles grow and your body refuel. If you don’t feel like eating after a workout — or just don’t have the time — a shake is a great way to get some protein in.

Learn more about whether you should eat before or after a workout in our blog.

When in doubt, ask your healthcare provider or a registered dietitian nutritionist.

In short, yes, protein shakes can be good for people on weight loss drugs. 

Weight loss medications can help you lose significant amounts of weight. “However, your body doesn’t only burn fat mass for energy — it can also burn your lean mass for energy, including your muscle,” says Mike Bohl, MD, MBA, MPH, MS, ALM, licensed physician and the Director of Medical Content & Authority, adding that eating more protein can help prevent this.

“Protein shakes can be a convenient way to hit these daily protein targets when you’re on a weight loss journey,” says Dr. Bohl. “Protein shakes and bars can be especially helpful for people on weight loss medication, who may be experiencing symptoms like nausea and don’t feel like eating heavy meals.”

Beyond this, you might find your hunger levels are much lower when taking weight loss medications like GLP-1s (glucagon-like peptide-1), such as Ozempic®, Wegovy®, or compounded semaglutide.

With a lower appetite, you might struggle to get enough protein from whole foods. So, protein in liquid form can help you keep your protein intake high, even when your appetite is low.

And as protein, in general, can help control hunger levels, you might find that protein shakes make your weight loss medication more effective since you’re able to stick to nutritious food choices and portions more easily. 

If you’re in the market for a shake, Hers offers protein shakes and bars designed for people taking GLP-1 medications. A Hers healthcare provider can let you know the best way to incorporate these into your weight loss plan. That might be as a meal replacement or as a nutritious protein-rich snack.

Are protein shakes good for you? Protein shakes can be good for you, as they’re a quick, easy, on-the-go way to get more protein — and that comes with plenty of health benefits.

Here’s the TL;DR:

• Protein can help build muscle and regulate hunger. Protein contributes to muscle growth and repair, boosts metabolism, and helps you feel fuller for longer. You can get these benefits from whole foods and protein supplementation.

• Protein is great for weight loss. High-protein diets are linked to reduced fat mass and body weight. They might help you avoid regaining lost weight and hold onto muscle as you’re losing body fat. Wins all round. You might need to get more than the recommended amount of daily protein intake to get some of these benefits, and shakes can help you do that. 

• Look for high-quality shakes. The healthiest protein shakes are those without much added sugar or many artificial ingredients. There’s no one best type of protein, but you might find some varieties agree with you more than others.

If you’re looking for protein shakes for weight loss, we can help. 

Hers protein shakes are designed for people taking GLP-1 medications. They can be used as a meal replacement, a daily snack, or an occasional way to boost your protein intake. A Hers healthcare provider can assess your needs and let you know the best way to use them. And, perhaps most importantly, they taste great!

Start with our free online weight loss assessment to learn more about your options and get a personalized treatment plan.