Protein shakes can do a lot—if you’re drinking them the right way

Protein seems to be on everyone’s mind right now, not because of new findings or weird social media debates but because the more we take our health seriously, the more we are actively looking for ways to ensure we get enough of one of the most vital nutrients out there. “Influencers and wellness advocates have shed light on how protein impacts hormone health, energy levels, and recovery, sparking curiosity among a broader audience,” says registered dietitian nutritionist Lauren Manaker. “It is a very buzzy macro.”

Made of amino acids, protein is needed for repairing and building muscle, weight loss, immune support, hormone regulation, and other bodily functions. You can find it in animal sources, such as beef, chicken, fish, dairy, and eggs. It’s also in a lot of plant sources, like beans, legumes, and nuts. But when your diet might not be enough to get the sufficient amount of protein, that’s where liquid protein—in the form of shakes, protein powders, and more—comes in.

“Finding the time to plan and consume that much protein can be difficult,” says Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. “Companies are creating products, and people are developing recipes to help consumers more easily consume the amount of protein they desire.” So, if you’re looking to supplement your protein intake with these liquid options, consider the following:

Figure out your health goals

There are several options for protein shakes for you to choose from. The right one for you, says Manaker, is the one that best suits your personal health goals. “Looking to build muscle, manage weight, or simply ensure [you’re] meeting daily protein needs?” says Manaker. “This will help determine how much [you] need and in which form.”

You’ll also want to evaluate your overall diet and lifestyle. Manaker goes on to explain that if you’re already consuming a protein-rich diet, you probably won’t need much extra (or any) supplementation. Someone struggling to meet the right protein requirements can consider these options a convenient solution.

Not all protein shakes are the same

Manaker says that the results you get from protein shakes can vary depending on the source of the protein and how much you consume. “Different sources [of protein], such as whey, plant-based, or collagen proteins, offer varying levels of essential amino acids and nutrients, which can influence how effective they are in meeting individual goals,” she explains. “The quantity of protein consumed should be tailored to one’s specific dietary needs and activity levels [for best] results.”

Liquid collagen works when used properly

Will drinking collagen actually do anything for your skin? Dieras says collagen is often taken as a beauty supplement, with studies showing that it can keep skin firm and supple while also adding hydration. Adding this to a balanced diet, a regimented skincare routine, and an overall healthy lifestyle can do wonders for your skin.