Drinks · Plain answers
Protein Shakes: Who Really Needs Them
Tubs of protein powder are everywhere. For most people, food does the job. Here is when a shake can help.
HealthStylz Editors
· 3 min read
The short version
- Most people can get enough protein from food.
- Shakes may help if appetite is low or recovery is slow.
- Powders are not FDA-tested. Look for third-party testing.
Hydration Balance
Daily Hydration & Refreshment Pacing
How mindful beverage choices keep your energy steady and sleep protected.
- Daily Hydration TargetBaseline fluid balance 64 oz (2L)
- Caffeine Clearance Curve6-hour metabolic half-life 2 PM cutoff
- Cellular Hydration SpeedElectrolyte transport 88/100
- Afternoon Energy RetentionMental alertness 86/100
Source: National Academy of Medicine & European Journal of Clinical Nutrition.
Protein shakes are marketed to everyone: gym fans, new moms, older adults and people trying to lose weight. Do you need one? For most people, the answer is no. Here is how to tell.
How much protein do you need?
Harvard's Nutrition Source says the minimum is 0.8 grams of protein for every kilogram of body weight. In plain terms, that is just over 7 grams for every 20 pounds. A 140-pound person needs about 50 grams a day. A 200-pound person needs about 70 grams. Needs can vary, and a registered dietitian can help you find yours. Cleveland Clinic says it works out to about 20 grams per meal.
Food first
Harvard's Nutrition Source lists these protein amounts:
- Lentils, 1 cup cooked: 18 grams
- Milk, 8 ounces: 8 grams
- Almonds, 1 ounce: 6 grams
- Grilled salmon, 4 ounces: 30 grams
- Skinless chicken thigh, 4 ounces: 28 grams
It suggests favoring poultry, seafood, beans and nuts. Eggs and Greek yogurt are other easy choices at breakfast and snack time. A bowl of lentil soup or yogurt with nuts may do what a shake would do.
Who may benefit from a shake?
Harvard Health says most people do not need protein powder. It may help with medical supervision for people who:
- Have trouble eating or a low appetite, such as from cancer treatment or frailty in older age
- Have a wound that is not healing well
- Have a serious condition, like burns, that calls for extra calories and protein
A 2020 Harvard Health article also says older adults with a small appetite, people on restricted diets and trained athletes may have more reason to use powders.
Cleveland Clinic says a shake can be a snack between meals or a post-workout drink. It says to drink it within an hour after exercise. Harvard Health says research supports 20 to 40 grams of protein at one time. Larger amounts only add calories and may not build more muscle.
What to watch for on the label
- Not FDA-tested. Harvard's Nutrition Source says protein powders are not regulated by the FDA for safety. Cleveland Clinic says to look for third-party testing, such as NSF International or Informed Choice.
- Possible toxins. A 2025 screen by the Clean Label Project, reported by Harvard Health in March 2026, tested 134 products for 130 types of toxins. Many had heavy metals, BPA or pesticides. Not every product did. One had 25 times the allowed limit of BPA.
- Added sugar. Harvard's Nutrition Source says powders can have added sugar and extra calories. Cleveland Clinic says to check for sugar alcohols, which can cause gas and bloating.
- "Proprietary blend." Cleveland Clinic suggests skipping products that hide their ingredients behind this phrase.
- Milk or lactose. Powders can come from eggs, milk or plants. If you are sensitive to lactose, read the label.
Safety first
- If you have kidney disease, Harvard's Nutrition Source says you need to watch your protein and follow your doctor's guidance.
- Pregnant, nursing or on medicines? Check with your doctor first.
- Kids usually get what they need from meals. Ask your child's doctor before adding powders to their diet.
An easy shake you can make at home
Blend milk or a plant milk, plain Greek yogurt, a banana and a spoonful of peanut butter. It is real food in a cup, and you control what goes in.