Eating Protein Vs. Drinking a Protein Shake

The process of chewing protein-rich food may help you feel fuller.

Protein is an essential nutrient that enables the body to build, repair and maintain its organs, cells and tissues. You can meet your daily protein requirements whether you drink shakes or eat only whole foods, but you won’t necessarily get equal nutrition from both. Shakes contain fewer nutrients but may help you lose weight, while whole foods offer more nutrients, but some may be higher in calories and fat.

Shakes - The Good

Mayo Clinic registered dietitian Katherine Zeratsky, R.D., L.D., writes that because drinking protein shakes can reduce your daily calorie intake, they are often successful in weight loss plans. In a 2010 study conducted by researchers at the University of Ulm in Germany, participants who had metabolic syndrome and consumed protein-rich meal replacements and ate a reduced-calorie diet lost more weight and fat mass over the course of a year than subjects who did not have the supplements.

Shakes - The Bad

Nutritionally speaking, protein shakes almost never measure up to whole foods. Premade shakes tend to contain large amounts of refined sugar and artificial ingredients, and even homemade shakes that feature ingredients such as protein powder fall short in offering the calcium or fiber that whole food alternatives such as nonfat yogurt or black beans would respectively provide. Physician Monica Zangwill, writing for Beth Israel Deaconess Medical Center, also points out that drinking shakes isn’t conducive to sustainable weight management, because it doesn’t force you to make healthier eating choices or exercise regularly.

Whole Foods - The Good

Protein-rich whole foods are more nutritionally complex than shakes, so they offer a greater variety of vitamins and minerals. Since you go through the process of chewing them and they take a longer period of time to consume, they also satisfy your hunger more effectively and keep you fuller longer. In a 2012 study conducted by researchers in Switzerland and the Netherlands, people who chewed food for longer periods of time experienced increased satiety and consumed fewer net calories.

Whole Foods - The Bad

High-protein foods that are processed or full-fat may not be as healthy as some protein shakes, because they are high in cholesterol, saturated fat, sodium, and calories. If you’re eating your protein rather than drinking them, avoid cured lunch meats, high-fat red meat and full-fat dairy products. The USDA recommends lean and low-fat choices, such as lean poultry, beans and legumes and low-fat dairy products.

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