Pros and cons of protein shakes – do you need it at all?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

What are the Pros and cons protein shakes – you do not need it!

Protein shakes and protein powder has many pros and cons. Where the pros are great, there are some cons of consuming shakes as well. All things considered the pros and cons of protein shakes in India, I probe into the necessity and alternatives in this exploration. With a decade of personal fitness experience and as a home gym owner holding a CPD (UK) Certificate in Fitness, I weigh the benefits and drawbacks of incorporating protein shakes into your routine. From the importance of protein for bodybuilding to the varied types of protein powder, including whey for muscle synthesis and soy for weight loss, I guide you through the nuances.

Join me in understanding how protein shakes can aid weight maintenance, offer convenience, and contribute to muscle growth, all while being mindful of potential drawbacks. Investigate the full spectrum of protein shake considerations, from daily requirements to potential drawbacks, as I provide insights for a well-rounded approach to fitness.

But the cons of protein powder is nothing alarming or to worry about.

Pros and cons of protein shakes

And to build your body you will need protein, preferably animal protein but a protein shake? Not necessary unless you have access to limited cooked food.

Key Takeaways!

  • Protein shakes offer a convenient and fast source of protein, aiding muscle growth and recovery after workouts.
  • They contribute to weight maintenance by promoting satiety and can be used as meal replacements in low-calorie diets.
  • Protein shakes are versatile and can be customized for weight gain by adding calorie-dense ingredients.
  • Despite their benefits, protein shakes are not a necessary meal replacement and may lack the balanced nutrition found in whole foods.
  • The cost of quality protein powders can be high, impacting the overall expense of incorporating shakes into one’s diet.
  • While protein shakes have numerous advantages, moderation is key to avoid potential negative effects, and they should not replace regular meals


Pros And Cons Protein Shakes

Protein powder pros and cons

Protein Powder Types

The protein content, taste and how fast your muscles get depends on the protein powder type. Here the best protein boost can come from whey, there is no exception to this.

And among the vegan protein, the pea protein has the worst taste, so you might do not want to make protein shakes with pea.

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Whey protein powder is a cheaper option for those who want to consume protein. Protein powder provides high amounts of leucine, an essential amino acid that helps with muscle synthesis. Milk-based protein powders are often more affordable and contain higher quality ingredients than whey-based ones.

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Soy Protein

Soy protein is a plant-based alternative to whey protein. It has all the essential amino acids and low fat content, making it perfect for those who want to lose weight. Pea protein is rich in iron, which many women may benefit from because of its higher iron content than soy or cow’s milk proteins.

Vegan Protein

Protein powder is made from plants and is a great source of protein. It has nutritional value, gives you energy, and helps maintain healthy muscle tissue.

A blend of different plant based protein supplementation can help you fill up the gap of amino acids. A blend of brown rice, hemp, soy, pea protein is often used as a blend of plant-based protein powders.

[Soy vs Whey protein]

What is the difference between protein shakes?

Is it worth the money?

There are many different types of protein powder, but in general they contain vitamins and minerals. Some powders may have more fat or sugar than others though, so they may not be as healthy.

Protein shakes might not be necessary and you should consult your doctor to see what they think of it for you personally, but there are many benefits to protein.

What are the pros of protein shakes

Weight Maintenance

Many studies have shown a positive relationship between drinking protein shakes and losing weight. Protein shakes are typically low in calories, so they can be used as meal replacements for people with a low-calorie diet.

Shakes are typically lower in calories and a very satiating nutrient that helps keep you fuller for longer periods of time. This is proven by the fact it takes much more effort to eat out than just drinking shakes.


Protein shakes are convenient, healthy, and faster than preparing regular meals. They can be eaten with fresh fruit or whole grain snacks to get the most out of their benefits. And you can carry protein shakes in the gym so you can easily get your dose of protein right before or right after workout.

Be sure to get a good protein shaker bottle so that it does not leak.

Decreases Hunger

Protein shakes can help with satiety, which means it slows down digestion and makes you feel full. Protein is also good for your body to curb hunger and maintain healthy body composition.

Get a Protein Boost

Protein shakes are an easy way to get essential amino acids, which our bodies cannot produce on their own. Protein supplements like collagen, protein powder and bars provide all 20 amino acids that we need for a healthy diet.

Protein shakes are great for recovery of muscles after a workout, but it’s best to feed your muscles within 30 minutes of the workout. These protein shakes can also be good snacks to have for when you’re on-the-go and want something healthy.

Weight gainer protein shake

You can put literally anything that matches with taste in a protein shakes. If you are after eating calorie dense meals then you can simply add oats, peanut butter, dry fruits and protein powder to make a weight gainer shake easily!

And for weight gain you can also mix creatine in it.

But I would ask you to take a step back from weight gainer powders if possible.

Muscle Growth

Protein is essential for muscle growth. Protein shakes can help people bulk up after strength training, but there are equal benefits in men and women. There were 49 studies supporting this claim, with only 4 of those studies disagreeing with the statement that protein helps build muscle.

Recovery Quicker

With protein shakes you can recovery quicker. The protein shake will have protein which will build up your body and if you add creatine, glutamine then this will help you recover your muscles quicker as well.

What are the cons of protein shakes?

Nutrition Loss

Protein shakes aren’t as balanced as whole meals. Protein and carbohydrate are present in healthy amounts, but not enough fat to balance it out. A serving size of protein shake is 20 grams, while a serving size of fruits or vegetables is 100 grams.

A person might feel like they’re getting the same amount of nutrients from their meal replacement shake, but if you factor in the cost per day for that shake, it would be more expensive than just eating real food with different portions every day.

Protein is an essential nutrient that athletes need to support muscle performance. For example, people who are training intensely may benefit from having about twice the daily recommended intake of protein. However, some vegans and vegetarians might find it challenging to meet these amounts because they don’t consume any animal products at all or eat a lot less than 46g/day for women and 56 g/day for men. In this case, protein powder offers an easy solution by providing them with a convenient way to get their recommended daily intake.

Not a meal replacement

Protein shakes are not a meal replacement, and they do not provide any essential nutrients. There is no evidence that protein supplements have any benefits or drawbacks for adults or adolescents. The few studies that exist either provide insufficient evidence or have not followed proper conditions for testing. Protein should be taken from natural food sources such as eggs, meat and vegetables.


Good Protein powders are not cheap thus while considering pros and cons of protein shakes for weight loss or weight gain, the cost per shake will get costly. And if you opt for cheap proteins then they might not have good quality standards.

Protein shakes as meal replacement?

Protein shakes are a common meal replacement. However, they are not necessary and can be replaced with other meals. A 180-pound body builder would get more than enough protein from eating 180 grams of protein per day, which is equivalent to about two scoops of whey in a shake. Protein shakes are expensive, but for people who want to eat more natural foods, this may not be the best option.

Protein shakes are not necessary to fuel workouts, and they come with a number of disadvantages. The most prominent disadvantage is that they cost more than normal food options. Protein shakes can be made at home, which reduces their costs as well as the time it takes to make them.

What is the function of Protein Shakes?

A protein shake is a drink made with powder, fruit juice and water that contains protein to help build muscle. Protein shakes are not miracle supplements that do anything for you, but they can be an important part of your workout routine. They provide nutrients which can help people bulk up or maintain their weight while also providing other health benefits like building muscles and giving the body some healthy fats when needed.

There are many benefits to protein shakes, but it’s important not to consume these drinks every day. Protein shakes can be a good idea after working out because they have the ability to help heal muscles and aid in recovery time. However, if someone is exercising daily without any other nutrients or healthy eating habits, then consuming protein shakes alone won’t provide them with all of their necessary health needs.

Additionally while post-workout supplements like whey shake powders may be beneficial for muscle growth and recovery, they’re not the best option for someone looking to lose weight.

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Muscle growth

The research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights. Protein is essential for muscle growth and 49 studies analyzed shows a positive result of using protein shakes after weightlifting to help people bulk up.

Weight management

Protein shakes can help people feel fuller for longer and can reduce body weight or fat mass of overweight individuals. Whey protein is highly recommended as a supplement to lose weight.

Recovery after exercise

Protein shakes are important for muscle growth and recovery. They can help repair damaged muscles and tissues by reducing muscle damage, improving muscle performance, and stimulating muscle protein synthesis. Athletes may use protein powder to speed up recovery after exercise by reducing the amount of time it takes to recover from an injury or training session.

Added nutrition

Protein shakes are made to help people meet the suggested daily protein intake of 46g for women and 56g for men. People who find it difficult to get their recommended amount may turn to protein powder as a solution. Protein powders have been used by athletes, weight lifters, older adults and those with chronic illness because they can exceed the recommended daily amounts.

How much protein do you need?

A lot of people don’t know how much protein they need to consume, so this article will help you calculate your daily protein requirements. To begin, it’s important to understand the difference between grams and pounds. A pound is equivalent to 454g while a gram is equivalent to 0.035kg or 3.5 ounces per US standard ounce (oz). It also helps that an average sedentary adult needs 8 grams of protein per kilogram body weight or 0.8g/kg body weight.

If you’re a sedentary adult, your total caloric intake should come from 0.8g/kg body weight or about 10-35% of your daily calories (depending on how much food you eat) and 8 grams of protein per kilogram body weight.

Is it good to drink protein shakes everyday?

It is not necessary to drink protein shakes every day. To determine how many protein shakes you need, you should first determine how much protein your body can use in a day and find the ideal amount for yourself. It is likely that more than one shake will be needed if you are looking to build muscle and enhance performance. Excess protein is unlikely to be beneficial for the average person who does not exercise regularly or consistently train with weights.

But drinking protein shakes everyday is not a bad thing at all. Just do not skip real meals. so if you are worrying about Is it bad to drink protein shakes everyday? Then don’t.

Are protein shakes a bad idea?

If you are not thinking of skipping real food and gulping down protein shakes, then it is not a bad idea.

The benefits of a protein shake, such as building muscle mass and recovery from exercise, are very well-known. However, there are some drawbacks to the practice. For example, people have reported that their energy levels drop when they drink too many shakes.

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Can protein shakes damage your kidneys?

Protein overdose can damage kidneys. And that protein might come from chicken as well, it not necessarily be from protein powders. Thus if you have calculated the protein intake that you need then the protein shakes should not damage your kidneys at all.

Can protein shakes cause health problems?

When it comes to protein shakes, the answer is yes and no. They can be beneficial in a lot of ways – they provide essential nutrients, help with weight loss goals, and are easy on the budget. However, too much protein can cause health problems such as kidney stones or osteoporosis – so moderation is key!

Can protein shakes have negative effects?

If protein powder contents have some impurities and harmful chemicals and preservatives then the protein shake can have negative effects. Otherwise there should not be any negative effects at all.

The answer is no, protein shakes don’t have negative effects. Protein from natural foods is fine and can be found in a variety of sources such as eggs, chicken breast or tuna. Animal proteins are also very good for building muscles because they contain all the essential amino acids you need to build muscle.

Pros and cons of protein shakes for breakfast

I am used to drink protein shakes as breakfast. When you wake up, it is recommended to eat protein. Thus I mix oats, milk and protein powder and sometimes a fruit to make a protein shake.

A breakfast protein shakes fills you with healthy food and nutrients.

Protein shakes in the morning will give you energy for the day.

Pros and cons of protein shakes after workout?

There are no cons of having protein shakes after workout. The pros of consuming protein shake after workouts are great when it comes to refueling your body, speeding up recovery process and help with muscle growth.

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As you see the pros of protein shakes outweigh the cons of protein shakes. So you should eat protein shakes after or before workout. That will help you with recovery and muscle building. And you can tweak the protein shake recipe to suit your weight loss or weight gain goals.


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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