Can I Drink Protein Shakes All Day?

Can I drink protein shakes all day?

You may be tempted to hit your protein goals through a convenient way, but here’s why you should be weary of doing so.

NUTRIENT DEFICIENCIES

Whole foods provide essential vitamins, minerals, fiber, and antioxidants that protein shakes lack. Relying more on shakes than whole foods can lead to key deficiencies like iron, magnesium, and vitamin C to name a few.

DIGESTIVE ISSUES

Many shakes lack fiber- which is crucial for gut health and digestion. This can lead to constipation and other GI discomfort. Some also contain artificial sweeteners or other additives that can cause bloating and/or gas.

MUSCLE AND ENERGY IMBALANCES

Protein is essential for muscle repair, however an excessive intake without a balanced diet can lead to energy imbalances- making it harder for your body to sustain energy levels and overall health.

METABOLIC SLOWDOWN

Consuming only liquid meals may reduce thermogenesis (energy required to digest solids) and alter the microbiome which can lead to a slower metabolism over time.

POTENTIAL KIDNEY STRAIN

Consuming excessive protein without adequate hydration and balanced nutrient intake can put extra strain on the kidneys over time and increased urinary calcium excretion- especially if you already have a pre-existing kidney condition.

PSYCHOLOGICAL AND SOCIAL IMPACT

Food is not just about nutrition- it’s also a social and sensory experience. Relying on protein shakes may lead to dissatisfaction with eating and can make social situations challenging.

Protein Shake Recommendations

• No more than 2 per day
• They should be considered supplemental, rather than a meal replacement
• Try making your own: you can buy plain whey or pea protein and incorporate your own mix of veggies, fruits, and liquid of choice.

A Few Good Options to Purchase

• Naked Whey
• Premier Protein
• Anthony's Premium Pea Protein
• Clean Simple Eats
• Orgain Plant Protein