Protein shakes: do you need them?

When a shake makes sense

• After training when your next meal is a while away. For example, straight from an evening class when dinner is still an hour and a half off.
• When breakfast is small or rushed. A shake with milk and a banana covers 30 g of protein on the way out of the door.
• When your target is high. Larger people, or anyone aiming for 150 g or more a day, can find it hard to eat that much from food alone.
• For older adults with smaller appetites. Muscles need more protein per meal with age, and a drink is often easier than more food.
• For vegans. A soya or pea powder makes a high-protein plant diet much simpler.
• During fat loss. A shake is filling for its calories and can replace a less useful snack.

When food is the better choice

If you are drinking three shakes a day, it is worth asking what they are replacing. Whole foods bring fibre, vitamins, minerals and the simple satisfaction of chewing, and they tend to keep you fuller for longer.

A pot of skyr, a tin of tuna, a couple of eggs or a glass of milk give similar protein for similar or lower cost, with more nutrients alongside. As a rough rule, one shake a day is plenty for most people, with the rest of their protein coming from meals. Our guides to high protein snacks and protein sources have plenty of food-based options.

Types of protein powder

• Whey concentrate: the most common and usually the cheapest. Around 70 to 80% protein, with a little lactose and fat. Digests quickly and is rich in leucine.
• Whey isolate: filtered further, so it is higher in protein and lower in lactose. Useful if concentrate upsets your stomach, but more expensive.
• Casein: also from milk, but digests slowly. Some people like it before bed, though total daily protein matters more than timing.
• Milk protein blends: a mix of whey and casein. A good all-rounder.
• Soya isolate: a complete plant protein and a good option for vegans.
• Pea and rice blends: combining sources gives a better amino acid profile than either alone. Often thicker and earthier in taste.

Collagen powders are marketed alongside protein powders, but collagen is low in several essential amino acids. It is not a good substitute for whey or soya when it comes to building muscle.

What to look for on the label

1. Protein per scoop: most good powders give 20 to 25 g. Check the scoop size in grams too.
2. Protein per 100 g: a quick measure of quality. Whey concentrate is often around 70 to 80 g per 100 g.
3. The ingredients list: short is usually better. Be wary of long lists of added amino acids such as glycine or taurine, which can inflate the protein figure without adding real value.
4. Testing: if you compete in tested sport, choose a product batch-tested under a scheme such as Informed Sport.
5. Price per kg: larger bags from established UK retailers usually work out cheaper.

Ready-to-drink protein milkshakes from supermarkets are convenient but cost much more per gram of protein than powder. They are fine as an occasional option in the car or at work.

Does timing matter?

Less than the adverts suggest. Your daily total of protein is by far the biggest factor, followed by spreading it reasonably across the day. Whether your shake arrives 20 minutes or two hours after training makes very little difference if the rest of your day is right.

That said, timing can be practical. A shake is most useful at the points in your day where food is hardest: straight after an evening session when dinner is a while away, on a rushed morning, or mid-afternoon when the gap between lunch and dinner is long. Put it where it solves a real problem.

If you train early and fasted, having a shake or breakfast soon afterwards is sensible, because you have gone a long time without protein. If you ate a good meal an hour or two before training, there is no rush at all.

Make a shake into a meal

A scoop of powder in water is a snack. With a few extras in a blender, it becomes a proper breakfast or post-training meal that covers protein, carbohydrate and some fruit.

• One scoop of whey or plant protein
• 300 ml of milk or soya milk
• 40 g of oats
• A banana or a handful of frozen berries
• Optional: a spoon of peanut butter or Greek yoghurt

That gives roughly 40 g of protein and makes a solid option after an early class, such as the 6am Engine class on a Friday at Lycan Strength, when you need to get to work quickly. Anyone with kidney disease or a milk allergy, and parents of teenagers wondering about shakes, should check with a GP or registered dietitian first.