Protein seems to be on everyone’s mind right now, not because of new findings or weird social media debates but because the more we take our health seriously, the more we are actively looking for ways to ensure we get enough of one of the most vital nutrients out there. “Influencers and wellness advocates have shed light on how protein impacts hormone health, energy levels, and recovery, sparking curiosity among a broader audience,” says registered dietitian nutritionist Lauren Manaker. “It is a very buzzy macro.”
Made of amino acids, protein is needed for repairing and building muscle, weight loss, immune support, hormone regulation, and other bodily functions. You can find it in animal sources, such as beef, chicken, fish, dairy, and eggs. It’s also in a lot of plant sources, like beans, legumes, and nuts. But when your diet might not be enough to get the sufficient amount of protein, that’s where liquid protein—in the form of shakes, protein powders, and more—comes in.
“Finding the time to plan and consume that much protein can be difficult,” says Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. “Companies are creating products, and people are developing recipes to help consumers more easily consume the amount of protein they desire.” So, if you’re looking to supplement your protein intake with these liquid options, consider the following:
Figure out your health goals
There are several options for protein shakes for you to choose from. The right one for you, says Manaker, is the one that best suits your personal health goals. “Looking to build muscle, manage weight, or simply ensure [you’re] meeting daily protein needs?” says Manaker. “This will help determine how much [you] need and in which form.”
You’ll also want to evaluate your overall diet and lifestyle. Manaker goes on to explain that if you’re already consuming a protein-rich diet, you probably won’t need much extra (or any) supplementation. Someone struggling to meet the right protein requirements can consider these options a convenient solution.
Not all protein shakes are the same
Manaker says that the results you get from protein shakes can vary depending on the source of the protein and how much you consume. “Different sources [of protein], such as whey, plant-based, or collagen proteins, offer varying levels of essential amino acids and nutrients, which can influence how effective they are in meeting individual goals,” she explains. “The quantity of protein consumed should be tailored to one’s specific dietary needs and activity levels [for best] results.”
Liquid collagen works when used properly
Will drinking collagen actually do anything for your skin? Dieras says collagen is often taken as a beauty supplement, with studies showing that it can keep skin firm and supple while also adding hydration. Adding this to a balanced diet, a regimented skincare routine, and an overall healthy lifestyle can do wonders for your skin.
For it to be effective, though, Manaker says that consuming an appropriate daily amount is key to unlocking its potential benefits. You’ll also want to consider the form of collagen you’re ingesting. Hydrolysed collagen peptides are easier for the body to absorb and utilise, she says. But the most important thing is consistency. “Taking liquid collagen every day over an extended period may be necessary to notice significant changes,” she says.
Turn to premade drinks if you need more protein…
Adding a premade protein drink into the mix is a great option for those unable to get enough protein through diet alone, Dieras says. If you do go this route, she highly recommends reading the ingredient label to familiarise yourself with the components.
…but do not use them to replace whole foods
Though protein drinks can help give you the right amount of protein your body needs, there are a few things to consider. Dieras says some downsides to these drinks include gastrointestinal distress, added sugar and calories, and, because they may be highly processed, they may contain metals and contaminants. She recommends not using these drinks as replacements for whole foods but as supplementation to a diet full of healthy, whole foods.
Going clean is harder than you think
We all want to ingest the healthiest options out there, but when it comes to clean protein, it gets a little murky. There is no clean standard, and how a brand defines it may be different from what you want (or need). “Anyone can purport to make a clean product, and it very well may be cleaner than another or better meet one’s individual definition of clean,” says Dieras of items like protein shakes. “Consumers should try to consume adequate protein through diet alone and, if unable [to do so], choose a supplement where they feel comfortable with the ingredients and manufacturing practices.”
And though recent studies have linked emulsifiers in protein drinks to increased cancer risk, Dieras says they shouldn’t cause worry just yet. “The abstract shows correlation, not causation,” she explains. “They cannot say that these emulsifiers, carrageenans, or higher intake of mono- and diglycerides of fatty acids cause cancer. But they found that people who ate these were more likely to develop these specific cancers. It could be something else in their diet, environment, et cetera, that caused [it].”
Choose well by going with third-party-tested products
Manaker recommends looking for high-quality ingredients, minimal added sugar, and adequate protein per serving. But because these aren't regulated products, Dieras highly recommends choosing third-party-tested brands to ensure you are ingesting exactly what is being sold. “The consumer has to determine what is most important to them in terms of ingredients and choose options that meet those guidelines,” she says.
Consult with a nutritionist
When it comes to your health (and your protein intake), it’s always smartest to check in with a healthcare or nutrition expert. As Manaker points out, they’ll help you figure out not only how much protein you need but also which type suits your body and goals.
