Drinking Vs. Eating Protein: Which Is Healthier?
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As interest in nutrition continues to grow, there has never been a better moment to incorporate more protein into your diet. With a wide variety of protein-rich foods available, liquid options like protein shakes, coffees, and sodas are also on the rise. This leads to the question: Does it matter if you drink your protein instead of eating it?
Individual protein requirements can differ based on factors such as activity level, age, and body weight. The recommended dietary allowance (RDA) for protein has remained unchanged at 0.8 grams per kilogram of body weight. However, many health experts recommend targeting at least 1 gram per kilogram. For instance, if you weigh 150 pounds, this would amount to approximately 68 grams of protein daily.
Meet the experts: Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian in San Francisco; Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy; and Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers.
If you’re not a big fan of meat, aiming for that quantity might feel daunting—making protein-packed drinks all the more appealing. But is consuming protein through beverages like protein coffee or soda equivalent to getting it from foods like meat or eggs? To clarify, we consulted three registered dietitians.
What’s the difference between eating and drinking your protein?
There are significant distinctions between the two methods. “Both forms provide protein, but the type and quality can vary greatly,” explains Sonya Angelone.
When consuming whole foods, you’re also getting a variety of other nutrients. Scott Keatley, R.D., emphasizes this point: “Alongside amino acids, you’re obtaining essential minerals like iron, zinc, magnesium, calcium, phosphorus, and potassium, along with vitamins such as B12 and B6, depending on the food source. These nutrients support oxygen transport, enzyme function, muscle contraction, and overall metabolism.”
Whole foods also require chewing, which has the effect of slowing down your eating pace. Keatley notes that these protein sources tend to traverse your digestive system more slowly, thus helping to keep you feeling full longer.
“Liquid protein efficiently delivers amino acids, but it often lacks structure and can be less satiating, making it easier to consume larger quantities without realizing it,” he cautions.
While traditional nutritional shakes have long served individuals struggling to meet their protein needs, newer protein-infused beverages aren’t generally seen as meal replacements, states Jessica Cording. “These drinks represent a distinct category of beverages,” she clarifies.
Drinking vs. eating protein: Which is better for you?
Opting for a protein-enriched coffee or soda doesn’t equate to eating protein-rich foods, according to Cording. While both methods provide protein, it’s essential to consume actual food to meet complete nutritional goals after having a protein drink.
Angelone concurs. “A notable advantage of getting protein from whole foods is that they usually contain few additives unless processed. Additionally, real food offers other nutrients that might be missing in protein-infused drinks. Vegetarian protein sources often include fiber, promoting satiety and gut health,” she notes.
Many liquid protein options like shakes and enhanced coffees come with added sugars, artificial sweeteners, preservatives, and emulsifiers, which may not agree with everyone, according to Angelone.
Focusing mainly on liquid protein sources can mean neglecting other crucial dietary elements, warns Keatley. “Relying predominantly on drinks can lead to insufficient fiber and micronutrients as well as reduced dietary variety,” he says. “Several products may also have added sugars or excessive caffeine, which can cause stomach upset or disrupt sleep.”
Drinking protein might not leave you as satisfied as eating it, adds Cording. “Throughout my experience with clients, I’ve observed a mental and behavioral aspect to taking the time to chew and consume a meal,” she shares. “When drinking, you may lose some of that connection.”
If you don’t have special dietary needs, Keatley recommends prioritizing whole foods for your protein intake. “Whole protein sources should form the basis of meals, as they offer both satisfaction and a more comprehensive nutrient profile,” he states. “Liquid protein is a convenient option for specific situations, like after workouts or when time is limited.”
What happens if you have too much protein?
According to Keatley, most people will utilize no more than 20 to 22 grams of high-quality protein at each meal or snack. “Beyond this, you don’t see a corresponding enhancement in muscle-building,” he elaborates. “Excess amino acids aren’t stored as protein; they are either turned into energy or converted in the liver, with nitrogen excreted as urea and the remaining structure used for energy. If intake is significantly high, they can even be stored as fat.”
Having multiple protein-infused beverages throughout your day could easily lead to a protein intake “far exceeding what’s beneficial without offering any additional advantages,” notes Keatley.
Cording also points out that overconsumption of protein is possible when relying on protein drinks. Although excessive protein intake can result in kidney damage, reaching that level is rare for healthy adults. “You’re likely to feel overly full before it gets to that point,” she explains. “There does come a time when your body signals, ‘This is too much protein; I need a break from food.’”
However, if you face pre-existing kidney issues, Cording advises consulting your healthcare provider regarding your protein requirements to avoid exceeding your limits.
In general, she adds that weight gain is a significant risk associated with excessive protein. “Any surplus protein can convert to fat,” she warns.
The best way to get protein
Keatley recommends spreading your protein intake throughout the day rather than concentrating it in one or two meals. “Focus on whole foods and use liquid protein only when necessary,” he advises. It’s also advisable to monitor your daily protein intake alongside any added sugars in your diet.
While Cording acknowledges that newer protein drinks boast health benefits, they are still best suited for individuals who struggle to meet their protein needs. “These beverages can be advantageous for those who skip breakfast and only have coffee in the morning,” she notes. “They have their place, but shouldn’t be relied upon entirely.”
Ultimately, Keatley recommends viewing protein drinks as supplementary rather than essential to your daily diet. “They can be practical after workouts, while traveling, or during times when full meals aren’t feasible,” he explains. “However, the bulk of your protein intake should still come from whole foods to ensure quality, satisfaction, and sustained dietary adherence.”
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