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For a long time, it seemed like protein powders and drinks all had aggressive, gym-heavy branding catered only to bodybuilders, but the supplement’s undergone a renaissance of sorts in the past few years, with more brands than ever exploding onto the market with offerings to build muscle, keep you satiated for longer, and boost overall wellness. Most simply, protein can be the magical key to most of our nutrition woes, no matter which diet you follow.
Vegetarians might opt for protein powder to ensure they’re getting enough considering their plant-based diets. Young women like me (scrawny, anemic) have converted to protein drinks after realizing that getting enough protein makes a massive difference in getting stronger and more energized—whether your workout of choice is walking, pilates, or full-on CrossFit. Want a sweet treat? Just add in a scoop of protein powder and it’s pretty much automatically good for you, right?
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The Benefits of Protein Drinks
Protein shakes are designed to provide the 9 essential amino acids required for building and maintaining protein. Broken down: they’re usually rich in leucine, isoleucine, and valine, which strengthen muscle, plus controlling appetite and increasing metabolism. Ready-to-sip protein drinks are kind of like a cheat code for convenience.
Studies show that increasing daily protein intake can positively impact lean body mass in resistance exercise and boost strength gains for those seeking the gym wins. For those looking to trim down, consuming more protein than the *usual* recommended daily intake can reduce fat mass and preserve fat-free mass. In fact, the International Society of Sports Nutrition recommends that those who exercise should aim for 1.4 to 2.0 grams per kilogram of body weight per day. Research also suggests that protein can regulate hormones that control fullness and satiety, so can make you feel fuller and more satisfied with every meal.
How To Choose The Best Protein Drink
When picking between protein drinks, you’ll want to consider several factors. First, what’s the calorie count? Whether you’re bulking, cutting, or these terms might as well be a foreign language to you, your goals will impact whether you want a calorie deficit or an overload to gain mass.
- To Lose: If you’re looking to lose weight, opt for protein shakes with lower calories and fewer carbs. Unless you’re an athlete looking for recovery assistance, look for shakes with less than 10 grams of added sugar. Some protein shakes also add in creams to improve their taste and texture, so make sure your chosen varietal is low in saturated fat.
- To Gain: If you’re looking to gain, do the reverse.
Each protein drink should have about 15-30 grams per bottle. Any more and you’re not really gaining anything in a single serving. You’ll also want to look for brands that use third-party testing from independent labs or accredited organizations. You want to make sure that what you’re putting into your body is actually good for you and free of any harmful materials.
Vegans, vegetarians, and other plant-based enthusiasts? You’ll want to double check that your plant protein uses pea or soy protein or other “more complete” proteins.
Our Top Picks
Over the past few years as a professional product reviewer, I’ve had the privilege of testing a variety of protein drinks, from the chalky to the practically-culinary. Some have added benefits like fruits, vegetables, and vitamins. Some make it into my daily routine, while others fall short of the standards we now demand: tasty, good-for-you, packed with multifunctional ingredients. Without further ado, here are the protein drinks that made the cut, from the best premade protein drinks to the best protein powders too.
Best Budget Protein Drink
Priced at just $0.17 per ounce, the lowest of our favorites on Amazon, Alani Nu protein drinks are tasty, effective options. Better yet, this budget protein drink pick is actually a protein coffee, making it a valuable breakfast or midday pick-me-up option that’ll satisfy your caffeine cravings too.
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Best Vegan Protein Drink
It’s no secret that we at The Quality Edit are longtime fans of Ritual, the groundbreaking prebiotic and supplement brand with clear, traceable ingredients. Focused on forming lean, productive muscle after exercise with 20 grams of pea protein, this protein blend is third-party tested for efficacy, clear of major allergens, and provides a complete amino acid profile. Oh, and it’s vanilla flavored (delicious.) If you’re a woman over 50, there’s a special blend for you too, tailored to your needs as you age.
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Best Tasting Protein Drink
I first discovered protein drinks as a high school lacrosse player, when I wanted to make sure I was getting the most bang for my buck (per se) amidst lifts, practices, and games—and this Orgain formula was the first I ever tried. Still, I’ve tried probably dozens of beverages at this point, and this one still ranks in my top favorites; I nearly always have a line of them in my fridge. The creamy fudge flavor tastes delicious, almost dessert-like. With 20 grams of plant protein, the Orgain Organic Vegan Protein Powder is also gluten-free, dairy-free, lactose-free, soy-free, and has no added sugar. It’s a crowd-pleaser too, with my whole family having converted to the taste.
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Best Protein Drink for Muscle Gain
We’ve gotta be square with y’all. Muscle Milk is a familiar name for a reason. You recognize the (ubiquitous) bottle because it’s really the strongest—literally—contender for building sheer muscle and bulk. Each 14-ounce bottle contains 25 grams of protein, plus calcium and vitamins A, C, and D. Bonus: it has zero sugar.
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Best Protein Shake Powders
Ka’chava is basically the poster child for superfood shakes, with each serving offering 85+ superfoods to elevate your energy, reduce stress, and improve your performance by fueling your body. If you swing for a chai or a matcha in your daily routine, a Ka’chava shake might be your next best (sustainable) swap that’s easy to reach for, but with compounded benefits.
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FAQs
When Should I Have a Protein Drink?
While you can have a protein shake at any time of day—in addition to or in replacement of a meal as well—wives tales always said it was optimal to consume protein within an hour of any workout, especially one targeting your muscles. Still, modern research suggests that total consumption throughout the day is way more important than which windows you imbibe during. Similarly, timing your protein shakes in accordance with your goals can help. For example, you might down a protein shake before a workout for additional fuel and to avoid muscle breakdown. Meanwhile, drinking a protein shake after a workout can help to rebuild and repair muscles while helping you feel replenished if you're wiped out. Although controversial, as eating before bed is sometimes said to interrupt sleep, some research shows that having a shake with casein protein before bed can stimulate muscle growth and help with exercise recovery.
Are Protein Drinks Good for Weight Loss?
Protein drinks can help with weight loss, but it all depends on their protein and calorie content. Aim for a protein drink or shake with at least 20 grams of protein if you're using it as a meal replacement, and at least 15 grams if you’re just snackin’.
The key is to choose protein shakes that are lower in calories than a typical meal or snack so that you can create a calorie deficit. Even better: Choose a protein drink with added fiber, which will help keep you feeling satisfied and stabilize blood sugar levels. Blood sugar dips lead to energy crashes that trigger sugar cravings and subsequent overeating.
And if you're making your own protein shake for weight loss at home, be mindful of the ingredients you add—even if they're nutritious (think: nut butter, seeds and avocado). The calories can accumulate quickly and easily exceed the amount you’d typically eat in an entire meal—and this can lead to weight gain, rather than weight loss.
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