5 min read
In today’s world, incorporating protein into your diet has never been easier. Beyond traditional sources of protein, a variety of liquid options—such as coffee, shakes, and even sodas—are now readily available. This raises an important question: is it equally beneficial to consume protein in liquid form compared to solid foods?
Individual protein requirements vary based on factors like activity level, age, and body weight. The recommended dietary allowance (RDA) is 0.8 grams per kilogram of body weight, a figure that remains unchanged for decades. However, many health professionals recommend aiming for at least 1 gram per kilogram. For example, if you weigh 150 pounds, your daily goal should be around 68 grams of protein.
Meet the experts: Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian based in San Francisco; Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers.
If you’re not fond of meat, meeting your protein goals might feel daunting, which is where protein-rich beverages come in. But how does protein from a drink—such as protein coffee or soda—compare to more conventional sources like meat or eggs? We consulted three dietitians for their insights.
What’s the difference between eating and drinking your protein?
There are several significant differences. “Both options provide protein, but the type and quality can differ considerably,” explains Sonya Angelone, Ph.D., R.D.N..
Eating whole foods provides more than just protein, states Scott Keatley, R.D. at Keatley Medical Nutrition Therapy. “In addition to amino acids, you’re also gaining vital minerals and vitamins, such as iron, zinc, magnesium, calcium, and B vitamins, depending on the source. These nutrients contribute to multiple bodily functions including muscle contraction and metabolism.”
Whole foods take longer to consume, allowing your body more time to process and feel satisfied. “These traditional sources of protein take longer to digest, which helps to keep you full for a longer period,” explains Keatley.
“While liquid protein efficiently delivers amino acids, it often lacks the structural benefits of whole foods and is usually less filling, making it easy to consume more without realizing it,” he adds.
Nutritional shakes designed for those struggling to meet their protein needs have been common for years. Nevertheless, the newer protein drinks available today are typically not considered meal replacements, notes Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. “These drinks fit into their own category,” she explains.
Drinking vs. eating protein: Which is better for you?
Consuming a protein-infused beverage is not equivalent to eating protein-rich foods, according to Cording. Although both methods can provide protein, it’s essential to consume actual food to meet your complete nutritional requirements after consuming a protein drink.
Angelone concurs, highlighting the simplicity and lack of additives found in whole foods. “Food is less processed and provides other nutrients that may not be present in protein drinks,” she points out. Notably, plant-based protein sources also tend to include fiber, which promotes satiety and gut health, adds Angelone.
Many liquid protein products, such as shakes and enriched coffees, may contain added sugars, artificial sweeteners, preservatives, and emulsifiers, which might negatively affect some individuals, cautions Angelone.
Relying heavily on liquid protein could displace other essential nutrients from your diet, warns Keatley. “Focusing on drinks could decrease fiber and micronutrient intake, and limit dietary variety. Some products are loaded with added sugars or caffeine, which can lead to gastrointestinal issues or sleep disturbances,” he adds.
Drinking protein may not satisfy you in the way that eating does. “Through my experience with clients, I’ve observed a psychological and behavioral aspect to taking the time to chew and enjoy a meal,” notes Cording. “Consuming liquids can sometimes create a disconnect.”
Unless you have specific dietary restrictions, Keatley recommends prioritizing protein from solid foods. “Whole food sources should be the foundation of your meals for fullness and a broader nutrient profile,” he advises. “Liquid protein should be a convenient option for certain situations, like post-exercise or when you’re pressed for time.”
What happens if you have too much protein?
Most individuals typically do not utilize more than 20 to 22 grams of high-quality protein in a single meal or snack, explains Keatley. “Once you surpass that amount, you won’t see a proportional increase in muscle growth,” he clarifies. “Excess amino acids are metabolized for energy, converted to urea for excretion, or, in cases of high intake, stored as fat.”
Consuming multiple protein-infused drinks throughout the day can result in excessive protein intake that offers no additional advantage, warns Keatley.
Cording acknowledges the risk of excessive protein intake when protein drinks are included. Although high protein levels can be harmful to the kidneys, it’s challenging to reach that threshold as a healthy adult. “One would typically feel quite full first,” she explains. “There comes a point where the body signals, ‘That’s enough protein for now.’”
If you have existing kidney conditions, it’s wise to consult your healthcare provider regarding your protein requirements and how to manage your intake.
Overall, Cording points out that weight gain is the primary concern associated with excessive protein intake. “Excess protein can convert to fat,” she states.
The best way to get protein
Keatley recommends spreading your protein intake throughout the day rather than consuming a large amount in just one or two meals. “Focus on whole food options, using liquid protein only when it’s necessary,” he suggests. It’s also helpful to monitor your daily protein intake along with any added sugars in your diet.
While Cording acknowledges the appeal of novel protein-infused drinks, she stresses that they can be beneficial for individuals who struggle to meet their protein needs. “For those who skip breakfast and rely only on coffee, these can be useful,” she states. “They definitely have a place but should not be your main source of nutrition.”
Overall, Keatley views protein-infused beverages as supplements rather than staples. “They’re most beneficial post-workout or when full meals aren’t feasible,” he argues. “A majority of your protein should ideally come from whole food sources to ensure dietary quality, satiety, and sustained commitment to a healthy diet.”
