Are Protein Shakes Good For You?

Not all protein shakes are created equal.

And that’s the part most people miss. Every day the registered dietitians inside Phase It are answering people's questions. And, by far, one of the most popular of these happens to revolve around protein shakes!

Here are a few simple truths we need to start with…

• Many protein powders don’t actually contain the quality (or amount) of ingredients they advertise on the label.

• Ingredient quality varies wildly from brand to brand.

• What works well for one person might not work well for another.

• Protein shakes are not “good” or “bad”… they’re context-dependent.

So before we go any further, let me make this very clear…

I’m not anti–protein shakes.

Not even a little.

In fact, this is one of the most common questions registered dietitians inside my programs have answered over the years:

“Are protein shakes healthy?”

And the honest answer is…

It depends.

If the majority of what you’re eating comes from drive-thru windows, snack packages, or ultra-processed foods… then yes, adding a quality protein shake might actually be a healthier option for you.

If you’re getting at least one solid meal a day with real protein, fats, and carbohydrates, and you’re using a clean protein powder to help you meet your needs… that can absolutely make sense.

Honestly? I’d much rather see someone use a protein shake than live off fast food and vending machine snacks. That’s just real life.

But here’s the other side of the coin…

If you enjoy cooking, regularly eat whole, minimally processed foods, and have the time and resources to do that consistently… then I have to ask…

Why are you relying on shakes instead of real food?

Whole Foods First (When You Can)

Whenever possible, whole foods should come first. Especially when current research shows a negative effect on the gut microbiota of endurance athletes when using protein supplements. In these studies, even relatively small increases in protein supplement intake were associated with decreases in beneficial gut bacteria.

Does that mean protein shakes are “bad”?

No.

It means balance matters.

Your body responds differently to nutrients coming from whole, natural foods versus ultra-processed “health” products… even when the macros look similar on paper.

At the end of the day, this isn’t about demonizing supplements or glorifying perfection.

It’s about recognizing the difference between:

• Foods marketed as healthy
• And foods that actually support long-term health

Real food still matters.

A lot.

At the end of the day, it’s exceedingly important to stress that there must be a balance. Eating “foods” marketed to us as healthy (but clearly processed) VS eating whole, natural, unprocessed foods. Real food.

For much more on this topic, like:

• Why I would never promote supplemental products back in the day (even when they were my life)
• How, for many, the selling, promotion, and consumption of these products might be their sole source of income
• When, if ever, you should drink a shake or take a supplement that’s been marketed as healthy?
• The latest science on shakes you’ll find at GNC or the local vitamin shops — including those which are being marketed to you buy reputable network marketing organizations
• If I currently drink protein shakes, pre / post workout supplements, and BCAAs
• Why you must listen to your body
• The process behind the making of protein powders
• Why you might have an insensitivity to protein powders (and its side-effects)
• How/why inflammation stalls weight loss
• If protein shakes, protein cookies, protein bars are allowed in the 131 Method

Then YOU MUST listen to my podcast on The Chalene Show, “Are Protein Shakes and Workout Supplements Healthy” NOW! Leave a comment below and tell me your protein shake story!