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Incorporating protein shakes into your diet can be an effective and convenient method to enhance your protein intake. According to Samantha Dieras, RN, DCN, who leads the ambulatory nutrition services at Mount Sinai Hospital in New York City, the most effective protein shakes complement a balanced diet. She emphasizes their utility for those unable to meet protein needs through whole foods alone.
Protein, a crucial macronutrient, plays a fundamental role in bodily functions. Nutritionist Mia Rigden, MS, CNS, explains that dietary protein transforms into amino acids that the body uses to build and repair tissues, create enzymes and hormones, and regulate many biological processes. Thus, sufficient protein intake is vital for overall health.
To assist in navigating the vast array of protein shakes available, we consulted with nutrition experts to identify some top choices that align with diverse dietary needs and preferences.
Vogue’s Top Protein Shake Selections:
Best Overall Protein Shake: Ritual Vegan Protein Powder with BCAA, $49
Best Vegan Protein Shake: Ka’Chava All-in-One Nutrition Shake Blend, $80
Best Chocolate Protein Shake: Iconic Protein Drink, $50
Best Unflavored Protein Shake: Be Well by Kelly Unflavored Grass-Fed Beef Protein Powder, $60
Best Whey Protein Shake: Vital Proteins Vital Performance Protein Shake, $30
Best Pea Protein Shake: OWYN Pro Elite Vegan High Protein Shake, $47
Best Lactose-Free Protein Shake: Slate High Protein Iced Latte, $35
Best Tasting Protein Shake: Fuel For Fire Protein Smoothie Pouch, $35
Best Vanilla Protein Shake: Ripple Vanilla Plant Based Protein Shake, $34
Best Organic Protein Shake: Orgain Organic Nutritional Protein Shake, $36
Key Insights:
The Essential Protein Daily Shake tops our list due to its use of organically farmed peas, delivering a full amino acid profile. The brand boasts transparency in its ingredient sourcing, addressing common concerns about contaminants in protein powders raised by health experts, including Ale Lubezki, an integrative nutrition health coach.
Protein Per Serving: 20g
Protein Source: Organic yellow pea protein
Dietary Considerations: Vegan, gluten-free, allergen-free, non-GMO
Sweetener: Monk fruit
The Ka’Chava All-in-One Nutrition Shake contains over 85 nutrients, delivering 25 grams of plant-based protein, prebiotic fibers, and probiotics. It is free from soy and gluten, making it highly sought after among health-conscious consumers.
Protein Per Serving: 25g
Protein Source: Yellow pea protein and organic brown rice protein
Dietary Considerations: Vegan, gluten-free, dairy-free, soy-free
Sweetener: Organic coconut flower nectar
The Vital Performance Protein Powder combines collagen peptides with lactose-free milk protein to provide an energizing option for daily consumption. It can be a convenient addition to coffee, especially for an afternoon boost.
Protein Per Serving: 25g
Protein Source: Whey and casein blend
Dietary Considerations: Lactose-free, gluten-free
Sweetener: Monk fruit
Understanding Protein Needs
Protein is essential for numerous functions in the body, from muscle maintenance to organ health. According to nutritionist Mia Rigden, protein is the most satiating macronutrient, contributing to a sense of fullness and stability in energy levels. Ensuring an adequate supply of protein can influence factors such as weight management, stress reduction, and improved sleep.
When selecting a protein shake, Dieras advises focusing on the ingredient label to make informed choices, prioritizing low sugar and high-quality protein sources. It’s also essential to find a shake that appeals to your taste buds to promote long-term consumption.
Though protein shakes can effectively supplement your nutrition, they shouldn’t function as your primary protein source. Combining protein shakes with whole-food sources such as meat, legumes, and dairy is advisable for a balanced diet.
To determine daily protein needs, consider factors such as total caloric intake, body weight, and activity level. Determining a recommended daily allowance can help guide how much protein to aim for, whether from shakes or whole foods. For those highly active, increased protein intake is necessary to support muscle recovery.
In conclusion, while protein shakes present a valuable addition to a healthy diet, it’s crucial to balance them with whole food sources for optimal health benefits.
Source
www.vogue.com