The importance of a balanced diet and proper nutrition has been stressed since our days in primary school.
Cast your mind back to the food pyramid and you’ll remember carbohydrates dominating the bottom section of the triangular design. As you work your way up, vegetables and fruit, dairy and protein were explained to be consumed in equal servings.
But this changes when you start to incorporate more daily activities. Regular exercise requires added protein to repair and grow muscles. This is why protein bars line the reception desk in gym entryways the world over.
The main and named ingredient of these snacks is inextricably linked to maximising performance and contributes to the maintenance and growth of muscle mass. Yet it is not always easy to get the levels required.
According to the British Health Foundation, “Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men)”. But this increases for athletes depending on your movement of choice up to 1.2-2. grams/kg bodyweight.
A protein-rich diet is the optimal method to up your intake but is not always sufficient to achieve this. Vilasini Bhaskaran, M.SC; M.Phil (Advanced Dietetics), First Contact Dietitian at Primary Care Dietitians, explains “Protein is marketed to help promote muscle growth, weight loss, boost energy, and enhance physical performance. They are available as powders, shakes, bars, and capsules, and are often seen as a convenient way to increase protein intake”.
Protein powders are hugely popular as they give you greater control over the mix and you can throw in superfoods that have their own nutritional benefits. These tend to be quite costly in boutique studios or require a blender, which is not always possible or convenient post-workout. That’s where pre-made shakes come in.
Are protein drinks good for you?
“Some protein drinks can be a useful way to increase your protein intake and support your nutrition on the go”, says nutritionist Jenna Hope, working with BOL Foods. “However, the ingredients and quality of the drinks are vital in determining their benefits for your health. Many protein drinks are full of synthetic ingredients and artificial sweeteners. Where possible try to opt for protein drinks which are packed with wholefoods and contain no artificial sweeteners or bulking agents”.
Bhaskaran adds “It's important to remember that protein drinks are not a magical solution for weight loss as they contain calories and consuming them excessively could lead to weight gain. Protein drinks may also contain sugar, which is not always clearly labelled. Consuming protein shakes without considering the calorie and sugar content can lead to weight gain and may cause blood sugar spikes in people with diabetes or those at risk for it”.
She continues, “The long-term impact of regularly consuming large amounts of protein drinks in your daily diet has not yet been determined and remains mostly unexplored”. Before stressing that “protein drinks are not suitable for everyone. Before consuming protein drinks, consult with a dietitian who can provide the right information and assess suitability based on existing medical conditions”.
When to drink protein shakes?
“Consuming extra protein is beneficial after extended periods of exercise (90 minutes) as aids in accelerating muscle repair and glycogen replenishment, which can lead to quicker recovery”, Bhaskaran reveals. “The crucial factors are consuming protein at the appropriate time and in the correct quantity, in combination with carbohydrates”.
She says, “Recovery drinks are most effective during the 'anabolic window', which is generally 30-60 minutes after exercise, to enhance muscular gains and recovery through nutrition. They should have more carbohydrates than proteins, aiming for a ratio that’s between 3-to-1 and 4-to-1 to replenish glycogen stores. If you only concentrate on a high protein intake without enough carbohydrates, then the protein will be used for energy instead of being used to build muscle!”
Most importantly, the dietician emphasises, “Research indicates that consuming 15-25g of protein in a post-workout meal or snack can enhance glycogen storage, decrease muscle soreness, and promote muscle repair. This can be done at any time within 24 hours post-workout, but the benefits may diminish the longer you wait.
Excessive protein consumption is not used up by the body which can lead to various health complications, such as weight gain, kidney damage, heart disease, increased cancer risk, diarrhoea, constipation, bad breath, and dehydration”.
Will protein drinks make you gain weight?
Nutritionist Jenna Hope says that weight gain is a result of “many factors such as stress, poor sleep, a sedentary lifestyle, hormonal imbalances and consuming more energy than necessary”. High protein intake can potentially make you gain weight, says Bhaskaran. “Excess protein consumed is usually stored as fat, while the surplus of amino acids (the building blocks of proteins) is removed from the body through the kidneys. This can result in weight gain over time, particularly if you are consuming an excess of calories to boost your protein intake”.
Does drinking proteins help lose weight?
Both experts agree that protein plays a role in feeling satisfied and prevents cravings between meals. But they both say that with caution. “Relying too much on them can make you miss out on the benefits of whole foods and other nutrients”, explains Bhaskaran. “Additionally, consuming too much protein alongside regular meals and without exercise can make it harder to lose weight”.
The dietician stresses, “The key to losing weight is burning more calories than you consume”.
Should you drink protein shakes on non-workout days?
“You don't necessarily have to consume a protein drink on rest days because you can obtain plenty of protein and essential nutrients from whole food sources. Instead, focus on maintaining a balanced diet”, recommends Bhaskaran or you run the risk of deficiencies in other key nutrients. “However, protein drinks can be a convenient option for people leading busy lives who may not have time to prepare meals but still want to consume high amounts of protein. Whether you are training or resting, aim to meet your recommended daily protein intake”, she concludes.
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BOL Chocolate Power Shake 410g
BOL has expanded its offering to the world of protein-packed drinks. The brand is likely best known for its plant-based Power Soups and has channelled its expertise in filling, energising food into the Power Shake which was designed to be a nutritionally complete breakfast. No weighing out of ingredients or hauling out the blender, each bottle combines 26 essential vitamins and 20g of protein.
There are three flavours; Salted Caramel, Vanilla and our personal favourite, Chocolate which has a smooth cocoa taste and a touch of hazelnut. The ready-to-drink fuelling favourite is vegan and is free from added sugar, artificial sweeteners, colours, flavours or preservatives.
Buy now £3.25, Tesco
Yfood Ready to Drink Complete Meal Heavenly Hazelnut 500ml
Filling your diet with nutritionally beneficial food may just be as simple as a twist of the lid. Yfood was created as a ‘meal alternative’, the brand stresses. While it is not designed to replace healthy dishes with quality, organic ingredients, it is ready for those busy days when you don’t have a chance to whip up a substantial meal and find yourself leaning towards ultra-processed alternatives.
Leave junk food out of the equation and lean on the Ready to Drink Complete Meal. It contains 34g of protein in one of the 500ml servings and 26 additional vitamins and minerals. There are seven flavours to keep you full for three to five hours and include Smooth Vanilla, Classic Choco, Crazy Coconut, Cold Brew Coffee, Happy Banana and the nutty goodness of Heavenly Hazelnut.
Buy now £3.50, Holland & Barrett
EXALT Lean Machine Fresh Protein Shake Organic Madagascan Vanilla
Chocolate? No thanks. Today we’re opting for an Organic Madagascan Vanilla protein shake. Exalt steps things up a notch when it comes to protein, which is something you’ll admire after a first sip of this fancy premixed shake.
The first raw and cold-pressed whey protein shake out there, Exalt combines a deliciously creamy low-sugar, low-fat, fresh shake with organic overnight oats, almond butter and bananas. It also packs a huge 40 grams of protein. It’s maybe the best brand out there for delivering a powerful boost in one go with only 290 calories per bottle.
Buy now £5.50, Ocado
Huel Ready To Drink Vanilla
Gone are the days when Huel was limited to a powder to be consumed a few times a day. Now, the brand has branched out into the ready-to-drink world, complete with a few different flavours of protein-packed goodness.
The Ready To Drink Vanilla is the best of the lot, impressively packed with everything Huel does best. Expect not only 20 grams of protein but also vitamins and minerals, slow-release carbs, omega-3 & 6, 6 grams of fibre and more.
Buy now £3.50, Tesco
Barebells Protein Milkshake Vanilla
Barebells’ Protein Milkshake Vanilla famously tastes a little like vanilla ice cream. It’s also renowned as being one of the cleanest protein shakes on the market, which makes it ideal if you’re someone whose stomach can react to too much protein.
If you’ve got a sweet tooth, you’ll love the silky smooth texture and natural flavours of this protein shake. It’s also lactose-free (although it’s not vegan) with 24 grams of protein per bottle.
Buy now £2.50, Ocado
GetPro 25g Strawberry High Protein Yoghurt Drink 300g
Danone-owned label GetPro is turning the tide on protein snacks. While once overly sugary and hard to digest, the brand retains all the benefits of the complex molecules like building and maintaining muscle mass but puts an emphasis on taste.
To support your workout, each drink has a high 25g protein content to give you the best nutrition after exercising. There are four flavours; caramel, vanilla cookie, chocolate and strawberry. The latter of which is created with real strawberries to prevent that saccharine taste and has no added sugar. The drinks are high in calcium too.
Buy now £2.00, Tesco
Vieve Protein Water Mixed Variety Flavour Pack
Vieve is the brand behind the world’s first protein water. The hydrating beverage offers a way to slip the essential nutrient into your diet with ease without incorporating additional sugars or calories. Unlike the pre-mixed shakes that dominate the market, this is a clear, refreshing drink that is not milky in taste or texture.
Each drink has 10g of protein and only 50 calories with no dairy, sugar or fat. While providing a boost in protein, the concoctions also offer a source of amino acids and BCAAs to stimulate the building of protein in the muscles. The flavours are Wild Cherry and Peach & Orange among three others and Amazon has a mixed variety pack so you have the opportunity to sample the full collection.
Buy now £21.98, Amazon
Grenade Carb Killa Shake White Chocolate
Not only does Grenade’s Carb Killa Shake taste delicious but it also packs a protein punch with a huge 25 grams of protein per bottle. Perfect for ensuring you hit your daily protein intake without having to meticulously calculate your meals each day, these delicious bottles are easy to drink and come filled to the brim with all the good stuff.
Each low-sugar bottle comes in a range of different flavours, so you’re free to jump between white chocolate, fudge, strawberries and cream and a few others, depending on your daily preferences.
Buy now £2.25, Holland & Barrett
