The Truth About Protein Shakes

As a lifestyle medic, I’m often asked about the real value of protein shakes. It’s easy to see why they’ve become such a staple: protein plays a crucial role in building and repairing tissues, creating vital enzymes, and supporting muscle growth after exercise. While many people associate protein with meat, plenty of plant-based sources—including quinoa, soy, and buckwheat—also offer all the essential amino acids our bodies need.

Most of us already get more protein than recommended, even without supplements. For context, an average portion of chicken breast contains about 40g of protein, while the typical protein shake delivers roughly 35g. The NHS guidelines suggest most healthy adults require 0.75g protein per kilogram of body weight daily, with slightly higher targets for endurance athletes and bodybuilders.

Protein shakes - pros and cons

If you’re generally healthy and eat a varied diet, it’s unlikely you need to add shakes to your routine. After a workout, a glass of milk within the hour can often do the trick for recovery. Extra protein that your body can’t use is either converted to sugar and stored as fat or simply passed out in your urine. While occasional shakes are helpful if you’re struggling to eat enough protein or training heavily, relying on them can mean missing out on other food groups and nutrients crucial for overall health.

Remember, balance is key. Carbohydrates from whole grains, fruit, and veg also matter, helping you keep your gut healthy and protect against heart disease, diabetes, and cancer. For most people, getting protein through wholesome foods is best—protein shakes have their place, but the body thrives on variety.