Protein is finally getting the recognition it deserves when it comes to muscle growth, weight loss, and enhanced metabolism. Getting enough protein each day to reach your health goals can be challenging, especially for those with muscle building on their agenda. Supplementing with a protein shake is a convenient way to boost your protein intake, enhance recovery post-workout, and stay full between meals. The majority of protein shakes are derived from whey protein, which is highly effective because of its broad amino acid profile. (1)(2)(3) But there are plenty of high-quality plant-based and casein protein shakes on the market worth considering.
With so many different products available, including the best protein powders, finding which to buy is challenging. To make your life easier, our team of BarBend experts tested several products to narrow down the absolute best protein shakes that may support your fitness goals and dietary needs.
Best Protein Shakes of 2024
- Best Protein Shake Overall: Ka’Chava Whole Body Meal
- Best Protein Shake for Weight Loss: Transparent Labs Grass-Fed Whey Protein Isolate
- Best Protein Shake for Muscle Building: Jocko Molk Protein Shakes
- Best Tasting Protein Shake: Premier Protein Shake
- Best Plant-Based Vegan Protein Shake: Huel Ready to Drink
- Best Meal Replacement Shake: HLTH Code Complete Meal
- Best Protein Shake for Keto: XWERKS Grow
- Best Protein Shakes for Diabetics: Optimum Nutrition Gold Standard Shake
Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
Best Protein Shake: Ka’Chava Whole Body Meal
This vegan meal replacement offers various superfood blends that include organic fruits, vegetables, mushrooms, enzymes and probiotics. It totals 240 calories, 25 grams of plant-based protein, 25 grams of carbohydrates (including seven grams of fiber), and seven grams of fat.
Specs
- Protein: 25g
- Available Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha
- Price Per Serving: $4.66 per serving
- Sweeteners Used: Lo Han fruit extract (monk fruit extract)
Ka’Chava Whole Body Meal is a nutrient-packed powerhouse with protein, superfoods, digestive enzymes, probiotics, vitamins, and minerals. It has earned the place of our top pick for best protein shake for its quality protein sources, organic ingredients, and third-party testing.
“This is one of the best meal replacements and plant-based shakes I’ve tried,” says our product tester, who scored the taste a 4 out of 5. “It has a slightly earthy flavor but barely noticeable, and I didn’t notice too much grittiness, either. If you put it in a blender instead of a shaker bottle, the consistency is much smoother.”
Many protein powders only contain one type of protein, but this product is made from a combination of several sources of protein, including pea protein, rice protein, amaranth, and quinoa. Together, these plant-based proteins offer all nine essential amino acids, crucial for muscle growth and recovery. Each scoop provides a solid 25 grams of protein, which is plenty to activate muscle protein synthesis.
Ka’Chava, as a meal replacement, has a slightly higher carb and fat content compared to some other options on our list. Each serving contains 7 grams of fat and 24 grams of carbohydrates. The fats are sourced from omega-3-rich foods, which benefit heart and brain health, while the carbohydrates help quickly replenish depleted glycogen stores following an intense workout.
This shake also includes several specialized blends: fiber, antioxidants, adaptogens, probiotics, and digestive enzymes. These blends are full of nutrient-dense superfoods. The fiber blend supports bowel regularity and could help lower cholesterol levels, while the antioxidant blend may reduce inflammation and protect cells from oxidative stress. Probiotics are healthy bacteria that promote a balanced gut microbiome, and digestive enzymes assist in breaking down food for better nutrient absorption.
[Related: Meal Replacement Shakes Pros and Cons]
Packed with nutrient-rich foods like organic blueberries, cucumber, carrot, broccoli, and spinach, this shake delivers a substantial dose of micronutrients. Each serving provides 750mcg of vitamin A, 30mg of vitamin C, 5mcg of vitamin D, 3mcg of vitamin B12, and 5.4mg of iron, among other essential nutrients. The vitamins and minerals support bone health, a robust immune system, energy metabolism, and oxygen transport throughout the body.
“Ka’Chava Whole Body Meal scores a 4.5 out of 5 for its formulation, with deductions for the proprietary blends, sodium content, and added sugar,” says registered dietitian Chelsea Rae Bourgeois, our expert reviewer. Although we love the ingredients in each blend, it’s unclear how much of each is included.
At $4.66 per serving, it’s on the pricier side. However, subscribing reduces the cost to $3.99 per serving. Considering the third-party testing, inclusion of digestive enzymes, antioxidants, probiotics, and high protein content, it could be a worthwhile investment.
Read our full Ka’Chava Meal Replacement Review.
Best Protein Shake for Weight Loss: Transparent Labs Grass-Fed Whey Protein Isolate
With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros.
Specs
- Protein: 28g
- Available Flavors: Milk Chocolate, Vanilla Oatmeal Cookie, French Vanilla, Peanut Butter, Dark Chocolate, Chocolate Peanut Butter, Oatmeal Chocolate Chip Cookie, Unflavored, Strawberry Milkshake, Vanilla Peanut Butter, Mocha, Cinnamon French Toast, Blueberry Pancakes
- Price Per Serving: $2
- Sweeteners Used: Stevia extract
Transparent Labs is known for its commitment to high-quality, natural ingredients without artificial sweeteners, dyes, or additives, and their Whey Protein Isolate is no exception. This protein-rich, low-fat, low-carb shake is an excellent choice for those aiming to build muscle mass and lose weight.
This is one of the best whey protein powders, delivering 28 grams of whey protein isolate per serving. Whey isolate generally offers more protein and less lactose and fat than whey concentrate. Whey protein is also rich in leucine, a branched-chain amino acid that plays a key role in triggering muscle protein synthesis, supporting greater muscle gains. The more muscle you have the more calories you burn at rest, which is beneficial for weight loss.
“I like that this protein powder actually made me feel full,” our tester notes.
You’ll find stevia, a natural sweetener, on the ingredients list for this one. Protein shakes sweetened with stevia may be an ideal option for those who want to avoid the gas and bloating that some artificial sweeteners can cause. After all, the goal is to bulk up your muscles, not your belly.
“Stevia is my favorite choice for a zero-calorie sweetener since it is all-natural and tastes very similar to cane sugar,” says Dr. Kimberly Langdon, M.D.
Each scoop is only 130 to 150 calories depending on the flavor you choose. No matter which flavor you choose, they are all low in fat and carbs, with fat content ranging from 0.5 to 2.5 grams and carbs ranging from 0 to 3 grams per serving. This is ideal for those wanting to increase their protein intake without ingesting a lot of extra calories from fat and carbs.
Chelsea Rae Bourgeois, our expert reviewer, says, “People who are watching their sodium intake may not like that some flavors contain 370 milligrams of sodium per scoop, which is higher than many other protein powders on the market.”
Also, we worked with an accredited, third-party lab to test more than 150 protein powders for accuracy and purity. Transparent Labs landed in the top 25% overall, earning a B. See our results below.
Another major pro, each serving only costs $2, which is on the lower end compared to other options on our list. If you’re looking to pack on muscle mass and trim down body fat, Transparent Labs Whey Protein Isolate boasts 28 grams of high-quality whey protein isolate at an affordable price.
Read our full Transparent Labs Whey Protein Powder Review.
Best Protein Shake for Muscle-Building: Jocko Molk Protein Shakes
Jocko Molk Shakes feature an impressive 30 grams of grass-fed protein and come in four flavors that our testers love. They also use all-natural sweeteners and ingredients.
Specs
- Protein: 28g
- Available Flavors: Milk Chocolate, Vanilla Oatmeal Cookie, French Vanilla, Peanut Butter, Dark Chocolate, Chocolate Peanut Butter, Oatmeal Chocolate Chip Cookie, Unflavored, Strawberry Milkshake, Vanilla Peanut Butter, Mocha, Cinnamon French Toast, Blueberry Pancakes
- Price Per Serving: $2
- Sweeteners Used: Stevia extract
If you’re looking to add some serious muscle mass to your physique, you’re going to need plenty of protein. Luckily, Jocko Molk Protein Shakes are loaded with 30 grams of protein and make for a convenient grab-and-go post-workout drink. This high protein content not only supports hypertrophy but also aids in recovery, ensuring you’re ready for your next lifting session.
Kate Meier, BarBend editorial member and competitive weightlifter, tested several flavors. “I have had the Chocolate, Sweet Cream Coffee, and Vanilla flavors. They are all so incredibly good. A little sweet, but not overly sweet like, say, Muscle Milk,” she says. Meier scored the taste of these shakes at a 5 out of 5.
The 30 grams of protein come from a blend of milk protein concentrate and calcium caseinate. Milk protein combines both whey and casein — whey is fast-digesting, while casein digests slowly. This combination is ideal for muscle growth, providing your muscles with a rapid dose of amino acids from whey, followed by an extended release of amino acids from casein. Ultimately, milk protein supports muscle recovery and growth over a longer period.
Each shake is only 180 calories, which come mostly from protein. There are only 4.5 to 5 grams of fat and 5 grams of carbs per serving depending on flavor. Additionally, Jocko Molk Protein Shakes don’t contain any added sugar. Instead, they are sweetened primarily with monk fruit extract.
Plus, we love that this high-protein shake is third-party tested. This ensures they don’t contain banned substances or potentially harmful contaminants. The third-party testing likely contributes to the higher price tag of $3.75 per serving, but when you consider how much protein you’re getting it may be worth the expense.
“Keep in mind that the Sweet Cream Coffee flavor has 95 grams of caffeine in it,” Kate warns. “It’s perfect for me after my morning training sessions as a small pick-me-up, but I wouldn’t take this if I’ve had a lot of pre-workout or coffee before my session.”
Best-Tasting Protein Shake: Premier Protein Shake
Premier Protein Shakes offer a delicious and nutritious option with 30 grams of protein, only 1 gram of sugar, and 24 vitamins and minerals. Rated 5 out of 5 stars for taste, they are an excellent choice for those who don't want to compromise on flavor while meeting their protein intake goals.
Specs
- Protein: 30g
- Available Flavors: Chocolate, Vanilla, Strawberry, Caramel, Banana, Cafe Latte, Chocolate Peanut Butter, Cinnamon Roll, Cookie Dough, Cookies & Cream, Mint Chocolate, Peaches & Cream, Pumpkin Spice, Root Beer Float, Strawberries & Cream
- Price Per Serving: $2.53
- Sweeteners Used: Sucralose, Acesulfame Potassium
Premier Protein shakes offer a nutrient-dense, high-protein snack option for when you need something quick. With 15 delicious flavors to choose from, you’re sure to find one that suits your taste. Our tester scored its flavor a 5 out of 5, saying, “I LOVE these! The vanilla tastes like a milkshake and the chocolate is just like chocolate milk. They’re the perfect amount of sweetness.” Needless to say, Premier Protein is on par with many of the best-tasting protein powders we’ve tested.
With 30 grams of protein in each bottle, these make a great option for a post-workout shake. Milk protein concentrate and calcium caseinate make up the protein content, offering a combination of fast-absorbing and slow-absorbing proteins, ideal for muscle building and repair.
If you’re looking for a protein drink that’s relatively low in carbs and fat, this one fits the bill. Depending on the flavor, it contains 3 grams of fat and 3 to 6 grams of carbohydrates. While there are shakes with even fewer of these macronutrients, this option remains highly protein-focused.
Premier Protein Shakes are loaded with 24 essential vitamins and minerals that support overall health and wellness, including vitamin D, iron, vitamin A, vitamin E, and magnesium. These nutrients play key roles in vision, bone strength, healthy red blood cell production, and muscle function.
The shakes are sweetened with artificial sweeteners, sucralose and acesulfame potassium, which might not appeal to those who prefer natural ingredients. On the plus side, they contain no added sugar.
Each bottle costs $2.53, which is mid-range compared to others on our list. This price could add up quickly over time, but the 30 grams of protein and great taste is hard to beat.
Best Plant-Based Vegan Protein Shake: Huel Ready to Drink
Huel Ready-to-Drink Protein Shakes offer a balanced macronutrient profile with 17 grams of fat, 30 grams of carbs, and 35 grams of protein, making them ideal for meal replacements. These shakes also include a micronutrient blend of 27 essential vitamins and minerals and 6 grams of dietary fiber, providing comprehensive nutrition to support weight loss.
Specs
- Protein: 20-22g
- Available Flavors: Chocolate, Vanilla, Strawberry, Cinnamon Roll, Salted Caramel, Iced Coffee Caramel, Berry, Banana
- Price Per Serving: $4.42
- Sweeteners Used: Coconut sugar, sucralose
Huel Ready to Drink is a vegan meal replacement shake packed with all the nutrients you need to stay full and energized. With a wide array of vitamins, minerals, fiber, and phytonutrients, it’s safe to say this is more than just your standard protein drink.
Each bottle offers 20 to 22 grams of pea protein, which is on par with many of the best vegan protein powders. Pea protein stands out as a superior vegetarian option because, unlike most other plant-based proteins, it contains all nine essential amino acids, crucial for building and repairing muscle fibers.
Because it’s a meal replacement drink, it’s higher in carbs and fat than many other protein shakes and powders. Depending on flavor, each bottle contains 37 to 41 grams of carbohydrates and 17 to 19 grams of fat. The extra carbohydrates help replenish glycogen stores, support muscle recovery, and reduce muscle breakdown following intense exercise.
Much of the carbohydrate content comes from fiber. Fiber aids in digestion, regulating blood sugar control, and reducing cholesterol. For example, the Chocolate shake features 8 grams of fiber, which is 29% of the recommended daily value and on par with many high-fiber foods.
Each Huel Ready to Drink shake delivers 27 essential vitamins and minerals, including vitamin A, vitamin D, vitamin E, vitamin C, vitamin B12, zinc, and magnesium. These micronutrients support immunity, eye health, energy production, muscle function, bone health, and more.
These plant-based shakes come in 8 flavors, all of which are sweetened with coconut sugar and sucralose. Although artificial sweeteners like sucralose are thought to be safe for consumption, those looking for all natural products may want to look elsewhere.
As the name suggests, these shakes are pre-made, making them good vegan protein sources when you’re short on time. With no mixing required, you won’t encounter any clumps, though our tester noted the texture was a bit off-putting. “I found the texture to be SUPER thick, to the point where your mouth is sticky,” our tester says.
At $4.42 per bottle, these vegan shakes are pricier than many other protein options. However, considering you’re getting a complete meal for under $5, the value becomes more clear.
Best Meal Replacement Shake: HLTH Code Complete Meal
HLTH Code is delicious, offers 27 grams of protein with 400 calories, and contains up to 25 vitamins and minerals. It's also insanely satiating, which means you're getting a lot of bang for your buck with each serving. Save 15% with code BARBEND.
Specs
- Protein: 27g
- Available Flavors: Creamy Vanilla, Chocolate Macadamia
- Price Per Serving: $4
- Sweeteners Used: Stevia leaf extract, monk fruit extract
The 27 grams of protein in this shake come from a blend of whey, egg white, and collagen proteins. Unlike most protein shakes, this one includes collagen, which supports the health of your skin, joints, bones, hair, and nails. Whey and egg white protein are both complete proteins with all the essential amino acids important for muscle building and recovery.
“The taste was fine,” says BarBend team member Thu Le, who scored the flavor a 4 out of 5. “The HLTH code Vanilla flavor was very sweet and strong. Since I’m not a fan of sweets, I prefer the Chocolate flavor and Chocolate Macadamia flavors.”
The added probiotics, digestive enzymes, and fiber in this mix makes it one of the best meal replacements we’ve tested. Probiotics, the beneficial bacteria in your gut, help maintain a balanced microbiome, important for strong immune function and digestion. The inclusion of inulin, a prebiotic fiber, supports these probiotics by providing the nourishment they need to thrive. Digestive enzymes in the shake aid in breaking down protein, fat, and carbs into smaller molecules, enhancing nutrient absorption.
Containing 17 grams of saturated fat — 87% of the recommended daily value — this product is considered high in saturated fat. While the fat comes from sources like coconut oil powder and MCT powder, often marketed as “healthy fats,” it’s still a significant amount of saturated fat, which can elevate cholesterol levels and potentially contribute to heart health issues.
“This keto-friendly shake doesn’t contain any added sugar. It uses low-glycemic monk fruit extract and stevia,” says Chelsea Rae Bourgeois, our expert reviewer. “HLTH Code Complete Meal scores a 2 out of 5, with deductions for the macro ratio and amount of saturated fat included.”
That said, we do like that this product includes heart-healthy omega-3 polyunsaturated fatty acids.
Each serving costs $4, which is on the higher side of the price range for protein shakes. When considering cost, remember that you’re paying for much more than just protein when you order a complete meal shake.
Best Protein Shake for Keto: Xwerks Grow
One of the very few protein powders with no carbs or fat whatsoever, this product contains 25 grams of whey protein isolate and is great for anyone looking for a leaner protein option.
Specs
- Protein: 23-25g
- Available Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
- Price Per Serving: $1.97
- Sweeteners Used: Stevia
If you’re on the keto diet, you’ll want a protein powder that’s low in carbs. XWERKS Grow meets this need perfectly, with just 1 gram of carbohydrates per serving. This low-carb content may help your body tap into fat stores for energy, rather than relying on ingested carbs.
A single scoop of Xwerks offers 23 to 25 grams of whey protein isolate, Whey protein isolate is super filtered to remove fat and lactose (a type of carb), ensuring you get a highly concentrated protein source without the extra carbs. This protein also delivers 6 grams of branched-chain amino acids (BCAAs), including leucine, which is especially important for stimulating muscle protein synthesis.
With no added or artificial sugar, the protein powder utilizes stevia for sweetness. “Xwerks Grow scores a 4.5 out of 5 for its formulation, with high marks for its protein content and natural sweeteners,” says Chelsea Rae Bourgeois, our expert reviewer.
The product comes in four flavors, including Chocolate, Vanilla, Strawberry, and Peanut Butter. “This is among the most flavorful protein powders I’ve ever tried,” our tester, a certified personal trainer, says. “The chocolate tastes just like protein chocolate milk. Need I say more?” It was a no-brainer to rate it a 5 out of 5 for flavor.
Another perk is the affordability — each serving costs just under $2. However, it would be even better if it were third-party tested to assure customers of safe ingredients and accurate labeling.
Read our full Xwerks Grow Whey Protein Review.
Best Protein Shakes for Diabetics: Optimum Nutrition Gold Standard Shake
Optimum Nutrition offers a cost-effective protein drink at $1.66 to $1.75 per serving, making it the cheapest option on our list while still providing 24 vitamins and minerals, and 24 grams of protein, including essential amino acids and BCAAs. Despite its low price, it doesn’t skimp on quality and received high marks for taste and nutritional quality.
Specs
- Protein: 24g
- Available Flavors: Chocolate, Strawberry, Vanilla
- Price Per Serving: $2.12
- Sweeteners Used: Sucralose, acesulfame potassium
Optimum Nutrition Gold Standard Shake makes consuming more protein easy while on the go. Its high protein and low sugar content may make it a great protein shake for diabetics who are trying to manage their blood sugar. A high-protein diet may help stabilize blood sugar by slowing down the digestion and absorption of carbohydrates, potentially preventing rapid spikes in blood sugar.
Chelsea Rae Bourgeois, our expert reviewer, states, “I like that this product contains 24 grams of protein, including a good amount of BCAAs and EAAs, and it’s also low in carbs with 1 gram of sugar.”
The 24 grams of protein comes from a blend of quick and slow absorbing protein sources, including milk protein isolate, milk protein concentrate, whey protein concentrate, and calcium caseinate. “I didn’t like that it didn’t disclose how much of each protein is in the protein blend. It also contains some artificial ingredients like sucralose and acesulfame potassium,” Bourgeois says. This brought the formulation down a notch, leading us to rate it a 4 out of 5.
Furthermore, this shake is loaded with 24 vitamins and minerals, which could help you fill nutrient gaps in your diet. It includes key nutrients like vitamin C, vitamin E, and selenium, which may help reduce inflammation — a common issue for those with diabetes.
At $2.12 per serving, Optimum Nutrition Gold Standard Shakes are pretty affordable. If you want a high protein shake that could help manage diabetes without spending a fortune, these could be a good choice.
[Related: Best Optimum Nutrition Flavors]
Taste Test: How We Ranked the Best Protein Shakes
To make sure we’re bringing you the best insights possible into how to stock your fridge, our team got together for a blind taste test of the top-ranked chocolate protein shakes. None of us who were tasting and voting knew which protein shakes we were pouring into our cups. Here’s how it went.
Best Chocolate Protein Shakes
Premier | 1 |
Jocko | 2 |
Huel | 3 |
Optimum Nutrition | 4 |
The mission for our first test: to determine, unbiased by brand preferences, which chocolate shake came out on top. Almost our entire team voted to put Premier — or, as we called it, Anonymous Chocolate Shake Numer 4 — in the top slot (the outliers voted to put it at number two). My teammate saying, “I can drink this every day” definitely reminded me of the old Goldfish kindle — and pretty much the whole team concurred. Coming in at number two is Jocko, which one of our team members affectionately dubbed “straight-up chocolate milk.”
While the team found Optimum Nutrition to be a little thin, Huel was the opposite experience: “She’s thick!”, one of my teammates declared, with another calling it “melted fudge popsicles.” Works for us.
Best Unique-Flavored Protein Shakes
Premier Chocolate Peanut Butter | 1 |
Jocko Sweet Cream Coffee | 2 |
Premier Pumpkin Spice | 3 |
Huel Salted Caramel | 4 |
Optimum Nutrition Vanilla | 5 |
We couldn’t help ourselves — we also had to test our fun flavors separately (it’s not fair to compare anything to chocolate). This time, our team had cups labeled one through five for flavor and brand anonymity (don’t worry: we worked out a system where we minimized cup waste).
Not knowing what flavors or brands we were drinking, Premier still swooped in for the top spot, this time with its Chocolate Peanut Butter flavor. “It’s liquified Reeses,” one of my teammates declared, and to be honest, they sounded a little dreamy about it (who can blame them?). Jocko was next again, this time for its Sweet Cream Coffee flavor. It was super easy to identify what it tasted like: “Oooh, this one’s coffee,” our resident coffee fiend proclaimed excitedly.
Premier came in third for its Pumpkin Spice flavor, which everyone agreed was tasty, but didn’t exactly taste true-to-label. “It’s like a gingerbread house imposter,” someone said, with the vibe of someone giving a confused compliment. Most teammates also thought it tasted like Cinnamon Toast Crunch: not Pumpkin Spice, sure, but still delicious.
Pulling up the rear were Huel’s Salted Caramel, which our team equated to a thin cake batter flavor, and Optimum Nutrition’s Vanilla, which was also pretty thin — this time, our team commented that it was like the milk at the bottom of a bowl of cereal, “in a good way.”
How We Tested and Chose the Best Protein Shakes
Protein shakes are booming in the supplement industry, so narrowing down the best options was quite the task. Using the BarBend supplement testing methodology, we scored each product we tested on a scale of 1 (boo) to 5 (yay) in areas such as taste, price, and formulation. Below are some of the key factors we considered when making our top picks.
- Protein Per Serving: Protein should be the main ingredient in a protein shake. We prioritized products that offered at least 20 grams of protein per serving, enough to stimulate muscle protein synthesis for most individuals.
- Macros: We included products with varying macronutrient profiles, from those with high protein and low carb and fat content to options with higher fat and carbs. Our choices cater to those focused solely on boosting protein intake as well as those looking for a more comprehensive recovery drink.
- Calories: We intentionally included protein shakes with a range of calories per serving. Protein shakes higher in fat and carbs typically have a higher calorie count while those with primarily protein are lower in calories. Whether you’re looking to cut calories or want the extra energy to refuel after a training session, we’ve got you covered.
- Price: Most of the protein shakes on our list range from $1.50 to $4.50 per serving. We’ve included options to suit both tight budgets and more flexible spending.
- Taste: If you’re going to incorporate it into your routine consistently, it needs to taste good. Knowing the flavor is subjective (and can even be influenced by brand knowledge and knowing what flavor something is labeled with), our team did a couple of blind taste tests to really bring a unique spin to our analysis.
[Related: Protein Intake Calculator]
What to Consider Before Buying Protein Shakes
When shopping for the best protein drink, there are numerous factors to consider, including protein content, ingredients, and your specific training goals. Here are some key pointers to keep in mind before making your purchase.
Protein Content
Consider protein shake options with 20 to 40 grams of protein per serving, as this is the amount needed to stimulate muscle protein synthesis for building and repairing muscle mass. All of the shakes on our list contain at least 20 grams per serving.
Also, think about the type of protein in each product. Whey protein is popular for muscle building because it is a quick absorbing protein with the highest leucine content. For nighttime recovery, casein protein is a better choice as it digests slowly, providing a steady release of amino acids while you sleep. Plant-based options, such as pea and soy protein, offer all nine essential amino acids to support muscle recovery and growth.
“Another important factor to consider when choosing a protein shake is its satiety rating, which is how satisfied or full you feel after ingesting the shake and for how long the feeling lasts,” Dr. Kimberly Langdon, M.D., points out.
Ingredients
Protein shakes often contain more than just protein, so it’s important to review the other ingredients on the label. Many people prefer shakes made with all-natural ingredients and without artificial sweeteners, colors, or additives. Some products offer additional benefits with digestive enzymes, probiotics, fiber, and superfoods, which can support immune and digestive health. If your diet lacks variety, consider shakes that include a blend of vitamins and minerals to help cover any nutritional gaps.
Training Goals
Everyone has different protein needs. While most probably think about muscle building when it comes to protein shakes, they can serve a variety of purposes depending on what you’re trying to accomplish in the gym. For example, bodybuilders often prioritize a higher consumption of carbs and fats relative to protein when in the off-season as a bulking strategy. As a result, a protein shake with other macronutrients included may be more appropriate as a means to reach their overall dietary goals during their prep.
On the flip side, an endurance runner trying to cut weight for a competition may want to increase their protein intake to sustain muscle mass and reduce their consumption of other macros to promote weight loss. This person would probably benefit from a whey isolate protein shake with very high protein content and lower fat and carb content. As you can see, your choice will be best suited for why you want to increase your total protein intake in the first place.
Intolerances
Most protein shakes contain whey protein, which may not be suitable for those with a milk allergy or a lactose intolerance. To ease digestive discomfort, many products, including some on our list, use digestive enzymes or are lactose-free or dairy-free, like plant-based protein shakes.
For those avoiding dairy entirely, vegan protein shakes are a good alternative. Check the label to ensure the product is free of food allergens or other ingredients you might be intolerant to.
Benefits of Protein Shakes
Protein shakes, like other protein supplements, are designed to complement a whole foods diet by boosting your overall protein and nutrient intake. Beyond simply increasing your protein consumption, these shakes provide numerous additional benefits.
- Supports muscle growth: Tons of bodybuilders drink protein shakes to supply their muscles with the amino acids necessary for muscle growth. Amino acids are the building blocks of protein, crucial for preventing muscle wasting and supporting the development of new muscle tissue.
- Aids in muscle and workout recovery: Muscle fibers are damaged during intense training sessions. The amino acids in protein help the body repair and rebuild muscle. Adequate protein intake may even reduce delayed onset muscle soreness.
- Promotes weight loss: A high-protein diet can help boost your metabolism so you burn more calories throughout the day. Protein helps preserve muscle mass during weight loss and requires more energy (calories) to digest compared to other macronutrients. Additionally, protein is filling, which may reduce overeating and help with appetite control.
- Aids in blood sugar management: Consuming protein helps slow the digestion and absorption of carbs, reducing rapid increases in blood sugar.
- Increases nutrient consumption: Aside from protein intake, lots of protein shakes contain additional nutrients like fiber, vitamins, and minerals.
- Convenience: Getting enough protein each day can be challenging, especially for those wanting to build muscle. Protein shakes offer a convenient way to increase your intake that doesn’t require cooking or meal prepping.
Other Protein Shakes We’ve Tested
Our team has used dozens of pre-made protein shakes and nearly 100 protein powders to evaluate what we think is the best. Some additional shakes we have tried (and some we liked!) include:
- Quest Nutrition Ready to Drink Protein Shake: These shakes pack a whopping 30 grams of milk protein per carton. We like that they are low in carbs (4 grams) and sugar (1 gram). The price is great too at only $1.86 per shake.
- Ample Low-Carb Meal Shake: This is a complete meal replacement protein shake that provides 400 calories and 25 grams of protein. The fiber content (7 grams) of this one is hard to beat. Also includes added vitamins, minerals, probiotics, and digestive enzymes.
- Orgain Organic Protein Shake: This product is USDA Organic certified and provides 26 grams of protein per serving. It includes erythritol, a sugar alcohol that may cause digestive issues such as bloating and gas in some people.
How Much Do Protein Shakes Cost?
Depending on what you’re looking for, protein shakes come with a wide range of price tags. The higher-priced shakes will likely include added micronutrients and boast a higher overall nutritional value, while the lower-priced shakes may just pack the macros you’re looking for, and act more as a snack than a meal. The prices listed below are for either a tub of protein powder or a package of pre-made protein shakes (usually containing 12 shakes).
Best Protein Shake Overall | Ka’Chava Whole Body Meal | $59.95 |
Best Protein Shake for Weight Loss | Transparent Labs Whey Protein Isolate | $59.99 |
Best Protein Shake for Muscle Building | Jocko Molk Protein Shake | $44.95 |
Best-Tasting Protein Shake | Premier Protein Shake | $30.38 |
Best Plant-Based Vegan Protein Shake | Huel Ready to Drink | $53 |
Best Meal Replacement Shake | HLTH Code Complete Meal | $59.95 |
Best Protein Shake for Keto | XWERKS Grow | $59 |
Best Protein Shakes for Diabetics | Optimum Nutrition Gold Standard Shake | $25.47 |
For most protein shakes, you can expect to pay from $1.50 to $4.50 per serving. In addition to looking at the price tag itself, calculating the cost per serving can show you where the true deals are.
How Much Protein Do You Need?
How much protein do you need every day? Good question. There is often confusion about the amount of protein needed for different goals. Maintaining muscle mass requires different protein levels compared to what athletes need for muscle growth and performance.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. For example, a person weighing 150 pounds would need around 55 grams of protein daily. However, the RDA represents the minimum amount required to meet basic nutritional needs, not necessarily the optimal level for muscle building or athletic performance.
The International Society of Sports Medicine recommends 1.4 to 2.0 grams of protein per kilogram for athletes interested in building muscle mass. (10) For someone who weighs 150 pounds, this equates to a daily protein intake between 95 to 136 grams.
Some evidence suggests that bodybuilders with significant muscle mass may benefit from consuming over 3.0 grams of protein per kilogram of body weight daily to help preserve muscle while losing fat. (10) However, for the average person who works out a few times a week, exceeding 2 grams of protein per kilogram is generally unnecessary.
When Should I Consume Protein Shakes?
Most people who use protein shakes are trying to find a simple way to increase their daily protein intake. It’s a lot easier to drink a shake that requires minimal preparation than it is to prepare a high protein meal.
Contrary to the old adage of the post-workout anabolic window, drinking a protein shake immediately following a workout is not as important as keeping track of your total daily intake. If muscle protein synthesis is your major concern, aim for at least 20 grams of protein every 3 to 5 hours to allow for the greatest muscle protein synthesis to occur. (5)
Protein Shakes FAQs
What is the difference between a whey concentrate protein shake and a whey isolate protein shake?
Whey protein isolate is heavily filtered to remove fat and lactose. This results in a higher protein content per serving and a lower concentration of carbs and fat. Whey concentrate is not as heavily filtered, and includes greater amounts of lactose and fat. Whey protein isolate is considered the gold standard of protein and is typically more expensive.
Is the protein content in a protein shake different from what I would eat in a meal?
It’s completely possible to consume the same amount of protein in a meal as you would in a protein shake. The main purpose of a protein shake is to conveniently boost your protein intake, typically as a snack between meals. Unless the shake is specially formulated with added nutrients and higher calories, it is not meant to replace whole food meals.
Do I need to use a protein shake to gain muscle?
No, this is totally up to each individual. You can consume enough protein to build muscle through whole foods alone. A protein shake may help you reach your protein goals with less hassle. While there are some quality considerations when it comes to different products (such as whey or pea protein sourcing), they are just derivatives of substances found in food.
How many protein shakes a day?
There isn’t necessarily a limit to how many shakes you can drink per day. However, the majority of your protein intake should come from meals, not supplements. Prepared meals contain a variety of other nutrients not found in many protein shakes.
Are protein shakes good for you?
Protein shakes may be good for most individuals. Protein shakes are an easy way to get a lot of protein without needing to cook or eat solid foods. If you struggle to eat enough protein, protein shakes may help you retain muscle mass, build muscle, and strengthen your immune system.
Are protein shakes good for weight loss?
Protein shakes can support weight loss by enhancing muscle retention and growth. Since muscle burns more calories than fat, increasing muscle mass can boost your calorie expenditure. Plus, protein is highly satiating, which can help control appetite and reduce the likelihood of overeating.
References
- Dietary Guidelines for Americans 2015-2020. (2016, December). Cut down on saturated fats – health. Health.gov. Retrieved April 4, 2022, from https://health.gov/sites/default/files/2019-10/DGA_Cut-Down-On-Saturated-Fats.pdf
- Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685–1695. doi:10.1007/s00726-018-2640-5
- Groen BB, Horstman AM, Hamer HM, de Haan M, van Kranenburg J, Bierau J, Poeze M, Wodzig WK, Rasmussen BB, van Loon LJ. Post-prandial protein handling: you are what you just ate. PLoS One. 2015;10(11):e0141582. doi: 10.1371/journal.pone.0141582.
- Hussain, N., Li, R., Takala, T. M., Tariq, M., Zaidi, A. H., & Saris, P. E. (2021). Generation of Lactose- and Protease-Positive Probiotic Lacticaseibacillus rhamnosus GG by Conjugation with Lactococcus lactis NCDO 712. Applied and Environmental Microbiology, 87(6). https://doi.org/10.1128/aem.02957-20
- Mitchell, W. K., Phillips, B. E., Hill, I., Greenhaff, P., Lund, J. N., Williams, J. P., … & Atherton, P. J. (2017). Human skeletal muscle is refractory to the anabolic effects of leucine during the postprandial muscle-full period in older men. Clinical science, 131(21), 2643-2653.
- Prietl, B., Treiber, G., Pieber, T., & Amrein, K. (2013). Vitamin D and Immune Function. Nutrients, 5(7), 2502–2521. https://doi.org/10.3390/nu5072502
- Sacks, F. M., Lichtenstein, A. H., Wu, J. H., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., … & Van Horn, L. V. (2017). Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association. Circulation, 136(3), e1-e23.
- Schümann, K., Ettle, T., Szegner, B., Elsenhans, B., & Solomons, N. W. (2007). On risks and benefits of iron supplementation recommendations for Iron Intake Revisited. Journal of Trace Elements in Medicine and Biology, 21(3), 147–168. https://doi.org/10.1016/j.jtemb.2007.06.002
- Wang J, Ji H. Influence of Probiotics on Dietary Protein Digestion and Utilization in the Gastrointestinal Tract. Curr Protein Pept Sci. 2019;20(2):125-131. doi: 10.2174/1389203719666180517100339.
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.