Are Protein Shakes Good for Weight Loss?

You can make your own protein shake by mixing commercially prepared protein powders with water or milk, or you can buy pre-mixed liquids. This is a convenient option if you don’t have access to high-protein foods and have trouble meeting your protein requirements through food alone.

Some protein powders contain a mix of two or more of these types available in the market:

• Whey protein: Isolated from cow’s milk, quickly absorbed by the body, contains all the essential amino acids.
• Casein protein: Isolated from cow’s milk, slowly absorbed by the body, contains all the essential amino acids.
• Soy protein: Plant-based protein isolated from soy and contains all the essential amino acids (good option for vegans).
• Pea protein: Plant-based protein and contains all the essential amino acids (good option for people who are allergic to milk or soy).
• Hemp protein: Plant-based protein that contains all essential amino acids and is a rich source of omega-3 and omega-6 fatty acids (heart-healthy fatty acids).
• Rice protein: Plant-based protein that contains a lower proportion of the essential amino acid lysine.

Depending on your needs, different protein drinks have different benefits:

• Whey protein shakes are the best option for drinking immediately after a workout, since they promote muscle building.
• If you are allergic to dairy and soy products, you may want to consider pea, rice, and hemp proteins over whey, casein, and soy options. 
  • Since rice protein is low in the essential amino acid lysine, you can add almond butter or simply vary your plant protein sources from shake to shake to make up for the deficiency.
  • Since pea protein is low in the amino acid methionine, you can supplement the missing amino acid by adding nut butter or nut milk to your pea protein shake.

The U.S. FDA doesn't regulate dietary supplements, including protein shakes, for their safety or purity. Therefore, it’s important to examine labels and read the full list of ingredients when selecting a protein powder.

If you are allergic to dairy, whey or casein protein may cause side effects such as:

• Bloating
• Abdominal cramps
• Diarrhea

Also, a high-protein diet is not safe for people with kidney problems. Before including protein supplements into your diet, make sure to talk to your doctor or a registered dietitian.