Before you start on the shakes, there are probably some questions that you want answering, such as “Are protein shakes good for you?” and “Do I really need them?”. It can be hard to get the exact information you need, so we’re here to help you out.

Most people consume protein shakes to increase muscle mass and strength, and to improve physical performance. 

Here, we examine the way that protein shakes work, whether they are good for you, and debunk some common myths about this popular post-gym drink.

Are Protein Shakes Good for You? 

Protein shakes are a quick and efficient way to get a large dose of protein before or after a workout. If you’re a highly active individual, you need more protein than a sedentary person, and protein shakes are a good option at any time of the day. 

Protein shakes can also be a good option for someone who is active and trying to lose weight, since some food sources of protein, like red meat, are high in calories and fat. 

Protein shakes are regarded as safe for healthy individuals.

Since protein takes longer to digest than carbohydrates, it makes you feel more satisfied for longer and can prevent overeating. 

How Do Protein Shakes Work? 

Protein shakes provide extra dietary protein to help build muscle after exercise, and prevent loss of muscle during weight loss or due to the aging process. 

When you consume a protein shake after a workout, you’re providing the nutrition building blocks your muscles need to recover and rebuild. 

Protein shakes work in three ways: by building muscle, preventing muscle damage, and promoting recovery after endurance exercise.

Who are shakes good for? 

Protein shakes are clearly beneficial for athletes and those who work out to build muscle, lose weight, or increase endurance. 

When it comes to weight loss, protein shakes can even be a highly convenient way of maintaining a high protein diet without unwanted calories. 

They can be made simply from water and a powdered protein supplement, making them very convenient for people on the go with busy lifestyles. Other people who may benefit from protein shakes are those who don’t have time to consume a full meal and need a protein source on the go, or those who are strict vegans or vegetarians, who may struggle to get enough protein from their diet alone.

Do protein shakes fill you up? 

Protein shakes can either fill you up or just add to your daily nutrition, depending on the type of protein you’re using and what you consume it with.

For example, using a protein supplement alongside frozen fruit and a healthy fat source, like peanut butter, could make a smoothie that is much more filling, while using it simply mixed with water isn’t so filling but makes a good snack. 

The content of protein shakes can vary greatly, so check the label for calorie, fat, and sugar content to help you make a decision.

Those that are higher in calories will be more filling than a low calorie or sugar-free version. You can always increase the calories of your shake (and protein levels too) by mixing it with milk instead of water.

Do they make you fat?

Protein shakes may not be something you need to consume every day. Just like any other source of calories, consuming more than you burn will lead to weight gain in the long run. If your food already contains a lot of protein and calories, and you consume extra protein shakes that aren’t really necessary, you may gain weight. 

If weight gain is your goal, protein shakes can be a lower-fat and lower-carb option (based on the supplement you choose) to help you gain lean mass instead of fat.

Do they make you bloated? 

Protein shakes in general probably won’t make you feel bloated, but it might be a side effect of other ingredients in your shake or your diet. 

Many high protein products also contain extra fibre to help you feel full, which can cause gas and bloat, so if this is a concern for you, opt for a protein shake without added fibre. 

Since protein does slow the digestive process, your stomach may feel fuller (or slightly bloated) than after a meal of pure carbohydrates. If you’re feeling bloated, try keeping your shakes simple (with few added ingredients) and add water instead of milk. If you find bloating with one type of protein (whey, for example) try soy or another vegan blend instead.

Do shakes go off? 

The shelf life of a protein shake depends upon the type of shake you choose. As you would typically look to consume your shake pre-or post-workout, it’s best to mix it right before you drink it.

The pre-mixed, refrigerated protein shakes usually don’t last very long (even in the fridge) because they contain ingredients which spoil quickly.

If you purchase a shake in powdered form, check the label for the recommended shelf life and use-by dates. Your protein powder may keep longer when stored in a cool, dry place.