Best Protein Shakes Of 2023, According To Experts

To determine the best protein shakes of 2023, the Forbes Health editorial team created a panel of accredited nutrition experts, who provided their recommendations. Star ratings were determined by the Forbes Health editorial team based on factors including cost per shake, amount of protein per serving, total sugars per serving, third-party certifications and the overall number of recommendations.

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A protein shake is a type of blended drink that is high in protein. While you can make your own protein shake at home, many packaged varieties are also available as a convenient alternative. These drinks are usually shelf-stable or refrigerated and often come in a wide range of flavors.

Common Protein Shake Ingredients

Protein shakes often feature protein derived from one or more sources, including whey and casein, or plant-based proteins, like pea or pumpkin seed. They may also contain sweeteners, such as sugar, stevia, agave or monk fruit, and might even be fortified with certain vitamins or minerals.

Other common ingredients found in protein shakes include:

• Oils (such as sunflower or safflower oil)
• Thickeners (like guar gum)
• Natural or artificial flavors
• Fruit and vegetable blends

“Protein shakes are convenient, on-the-go nutrition in a cup or bottle,” says Roxana Ehsani, a Miami-based certified sports dietitian and adjunct professor at Virginia Tech. “They are easy to consume and can provide a great source of protein,” she says, noting that they can help you meet your protein needs, which can help promote muscle growth and satiety.

Research notes increasing daily protein intake can have a positive effect on lean body mass in resistance exercise, as well as strength gains, and clinical trials show consuming more protein than the recommended dietary allowance can decrease fat mass while preserving fat-free mass. In fact, the International Society of Sports Nutrition recommends exercising individuals aim for 1.4 to 2.0 grams of protein per kilogram of body weight per day.

Additionally, 2020 research in the Journal of Obesity and Metabolic Syndrome notes that long-term clinical research shows a connection between high-protein diets and weight loss^[1]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. . The research suggests this may be due to protein’s impact on hormones related to feelings of appetite and satiety, as well as a higher amount of energy required to digest protein.

Protein shakes also often contain other important nutrients besides protein to help support health, according to Ehsani. “Some may be loaded with fruits and veggies providing you with a source of vitamins, minerals and antioxidants,” she says.

Some protein shakes are low in fiber, which can contribute to constipation, especially if you’re drinking several servings each day, notes Ehsani. It’s also worth keeping in mind that some protein shakes may feature protein powders, which are dietary supplements and are therefore not regulated by the Food and Drug Administration (FDA) in the same way medications are.

For this reason, Ehsani notes that the precise amount of protein and exact ingredients listed on the label might not be completely accurate. Additionally, if you’re picking a product that’s not third-party tested, there’s a higher risk of contamination. “Some protein powders may [also] contain harmful ingredients, such as heavy metals,” she says.

Not all protein shakes are created equal. To help you choose a high-quality product, consider the following factors while shopping:

• Protein content: “Look for one with anywhere between 15 to 30 grams of protein,” says Ehsani, adding that anything higher than this might not be necessary.
• Fat: While many protein shakes are low in fat, Ehsani notes that some may have added creams to improve their taste and texture. She recommends sticking to varieties that are low in saturated fat whenever possible.
• Added sugar: Ehsani advises opting for a product that has little or no added sugar.
• Third-party testing: Look for a protein shake that is tested by an independent lab or accredited organization. This can help ensure that the contents match what’s on the label and that it’s free of harmful heavy metals or other contaminants.

Making your own protein shake at home puts you in control of what’s going in your glass. Try combining a scoop of protein powder with any liquid (such as milk or water). If you’re using a blender, you can also add in other mix-ins to boost the nutritional value even more, such as fruits or vegetables. Ehsani also recommends including a healthy source of fat in your protein shake. “For healthy fat, add chia, flax or walnuts into your smoothie,” she says, explaining that these foods can all provide anti-inflammatory omega-3 fatty acids.