Is it Possible to Consume Too Many Protein Shakes and Sports Supplements?
Your daily protein shake may boast vital nutrients and make a healthy addition to your weight loss plan, but that doesn't mean two or three a day is better. In fact, quite the opposite is true. When protein shakes, bars and other sports supplements become a cornerstone of your diet, that usually means whole foods are being neglected. Ignoring these natural sources of nutrients can not only slow weight loss progress but also potentially cause serious health problems.
Unfortunately, the issue is more common that you think: 20 percent of men fess up to replacing meals with dietary supplements that aren't intended to be eaten in place of real food, a recent survey found. What's more, 40 percent of survey respondents said their use of the supplements was increasing, and 30 percent admitted to having concerns about their own supplement use. Ladies are guilty of overloading on supps, too. Less recent surveys of both men and women suggest that up to 75 percent of American adults are "regular users" of dietary supplements.
20% of men admit to replacing meals with dietary supplements that aren't intended to be eaten in place of real food.
"Supplements and protein products shouldn't make up the bulk of your calories," says Martha McKittrick, RD CDE, the expert we asked to explain how much supplement use is considered healthy. "They should be part of a balanced, whole food diet," she adds. "Since shakes and bars often don't have as much fiber or volume as natural foods, they don't make us feel as full. This can make it more challenging to lose weight. What's more, many products contain artificial sweeteners that can increase cravings for sweets," McKittrick explains.
Both she and Isabel Smith, RD, CDN suggest consuming no more than two sports supplements a day — a protein shake after working out and a protein bar for a mid-afternoon snack is acceptable. But you need to read labels closely. Avoid anything with potentially harmful additives like artificial colors or sweeteners, high fructose corn syrup, fat burners or energy boosters. "Your go-tos should only include ingredients that you can read and pronounce," says Smith. Her suggestion: "Look for products with less than 10 grams of sugar per serving that also provide at least 4 grams each of protein and fiber."
However, if you have particular goals in mind — perhaps you want to lose weight, pack on a little muscle, or spike your metabolism — it's a good idea to be a little less ad hoc with your protein shakes and see how diet and fitness experts do it. That's what we did, and listed recipes below for your convenience. Aren't we nice?
High-Protein Shake
by Toby Amidor, MS, RD, CDN
"This shake contains no added sugar, only natural sugar from fruit which comes along with many vitamins, minerals, and antioxidants. I use a combination of milk and Greek yogurt to get 20 grams of protein per 12-fluid ounce drink."
What you need:
½ cup fresh or unsweetened frozen strawberries
½ cup fresh or unsweetened frozen mango
½ cup fresh or unsweetened frozen pineapple
½ cup nonfat milk or almond milk
½ cup nonfat plain Greek yogurt
2 tablespoons oat bran
2 pitted dried dates
How to make it:
Combine the fruit, milk, yogurt, oat bran, and dates in a blender and blend until smooth. Pour into a tall glass and serve.
Nutrition: 373 calories, 2 g fat, 82 g carbs, 2 mg cholesterol, 113 mg sodium, 9 g fiber, 65 g sugars, 20 g protein
From The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day by Toby Amidor, MS, RD, CDN
Back to the Earth Smoothie
by Jennifer McDaniel, MS, RDN, CSSD, LD
"This is an excellent post-workout recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as an anti-inflammatory and antioxidant. Chia seeds are rich in omega-3 fatty acids, which hold on to water, prolonging hydration and retention of electrolytes, and slowly release carbs for better endurance. Ginger can help relieve muscle soreness and reduce oxidative stress."
What you need:
1/3 cup fat-free Greek yogurt
½ cup skim milk
1 scoop protein powder
1 carrot
1 beet or ¼ cup pickled beets
1 small frozen banana
1 Tbsp. chia seeds
1 slice fresh ginger or 1 tsp dried ginger
How to make it:
Place all ingredients in blender and blend! If your banana is not frozen, add ⅓ cup ice to blender to make smoothie cold.
Nutrition: 466 calories, 6.5 g fat (1.3 g saturated), 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein
For more delicious, belly-slimming chia seed recipes, check out our roundup of the of the 45 Best-Ever Chia Pudding Recipes for Weight Loss!
Turmeric Mango Smoothie
by Jennifer McDaniel, MS, RDN, CSSD, LD
"This drink's base is almond butter, which is rich in satiating protein to power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. Flax seeds' omega-3 fatty acids improve insulin and glucose metabolism, and some research suggests in can increase blood flow and muscle growth. Turmeric is a strong anti-inflammatory and antioxidant that's even been linked to increasing neuroplasticity, which can improve our memory and cognition. Turmeric can be especially be helpful if you're learning how to master a new skill in your sport; it's also been proven to reduce recovery time and increase endurance and performance."
What you need:
¾ cup skim milk
1 scoop protein powder
1 Tbsp almond butter
1 frozen banana
½ cup frozen mango
1 Tbsp ground flaxseed
½ tsp turmeric, ground
How to make it:
Add milk, protein powder, almond butter, flaxseed, turmeric, frozen mango, and frozen banana in blender. Blend and enjoy!
Nutrition: 365 calories, 38 g fat (1 g saturated), 7 mg cholesterol, 197 mg sodium, 62 g carbs, 7 g fiber, 37 g sugars, 25 g protein
Pep-to-go All the Way to Lunch
by Libby Mills, MS, RDN, LDN
"With protein and the comforting, naturally sweet flavor of morning oatmeal, this smoothie has everything you need for a quick hit of energy, and you probably have everything you need in your kitchen. The 12 g of protein in the milk promise to keep you full, the soluble fiber in the dates and oats slow digestion and absorption of carbs (which control blood sugar) while helping lower cholesterol. It's a satisfying breakfast that will last until lunch. Got a Charlie horse? Don't go bananas looking for a good source of potassium — majool dates have more."
What you need:
1 cup chilled coffee
1 packet nonfat powdered milk
½ cup skim milk
4 pitted majool dates
½ cup ice cubes
¼ cup oats
1/8 teaspoon cinnamon
1/8 teaspoon vanilla
How to make it:
Blend all ingredients until smooth.
Nutrition: 221 calories, 1.5 g fat, 2 mg cholesterol, 72 mg sodium, 45 g carbs, 5 g fiber, 27 g sugars, 8 g protein
Love oats in the morning? Try one of these 50 Overnight Oats Recipes for Weight Loss!
Recovery Smoothie
from Libby Mills, MS, RDN, LDN
"Rising early to hit the gym? Refuel with this breakfast recovery smoothie. Skim milk and Greek yogurt pack 20 grams of protein, the building blocks necessary to repair muscle. Don't think that the orange peel is just for a burst of flavor: One orange peel has 1.5 grams of protein. While you'd never add the whole peel, a 1 ½ inch square (approximately one tablespoon) will provide some, plus 8.2 more mg of antioxidant vitamin C."
What you need:
1/2 cup skim milk
1 cup nonfat Greek chocolate yogurt
1 orange, peeled
1 1/2" square piece of organic orange peel
½ cup ice cubes
1 tablespoon cocoa powder
1/8 teaspoon vanilla
How to make it:
Blend all ingredients until smooth.
Nutrition: 275 calories, 1 g fat, 2 mg cholesterol, 151 mg sodium, 40 g carbs, 6 g fiber, 32 g sugar, 30 g protein
Berry Red
by Libby Mills, MS, RDN, LDN
"Whole foods provide 8 g of protein in this berry smoothie. Tofu is one of the least processed soy products, and it lends a creaminess that seems almost too decadent to be breakfast. For vegetarians and the lactose intolerant, this is rich in calcium and iron, two nutrients they might have low levels of."
What you need:
1 medium sized beet, cooked and peeled
3/4-inch cube of fresh ginger, peeled
½ cup raspberries
½ cup apple juice
1 medium carrot
7 oz silken tofu, about 2/5 of a 16 oz package
How to make it:
Blend all ingredients together.
Nutrition: 298 calories, 9 g fat (2 g saturated), 0 mg cholesterol, 147 mg sodium, 41 g carbs, 9 g fiber, 28 g sugars, 19 g protein
Choco Peanut Butter Banana Smoothie
by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com
"I'm not the biggest fan of protein powders. Many protein drinks are loaded with artificial ingredients, sweeteners and fillers, so I prefer to get my protein for whole food sources. One of my favorite protein shakes is this choco-peanut butter-banana smoothie. It's great for weight loss and muscle building because it's loaded with natural sources of protein.
The #1 protein drink I recommend is chocolate milk, which has the ideal ratio of carbohydrates to protein (3:1) to help refuel and build muscle after a workout. Many studies have shown that individuals who drank chocolate milk within an hour after working out had higher muscle fuel stores, less body fat and a greater overall physiological response to exercise than those who recovered with water or a sports drink. Some other benefits of chocolate milk: It contains high-quality protein to help build and repair muscles, calcium to strengthen bones, vitamin D to enhance calcium absorption, plus sodium and potassium to help replace lost electrolytes and B vitamins."
What you need:
1 banana
2 Tbsp peanut butter
1 cup chocolate milk (if you're lactose intolerant, you can use chocolate almond milk; however, it will only provide 1 g protein)
1 Tbsp chia seeds
6 oz Chobani fat-free Greek yogurt (plain or vanilla)
1 handful spinach (optional)
Nutrition: 577 calories, 22 g fat (5 g saturated), 8 mg cholesterol, 364 mg sodium, 69 g carbs, 9 g fiber, 36 g protein
Blueberry Banana Quinoa Smoothie
by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com
"Oats and quinoa are excellent for a meal replacement smoothie. This blueberry banana quinoa version is packed with fiber, whole grains, protein and antioxidants."
What you need:
1 large ripe banana
6 oz Chobani fat-free vanilla Greek yogurt
1/2 cup cooked quinoa, cooled
2 Tbsp honey
1 Tbsp chia seeds
1 Tbsp wheat germ
2 cups frozen blueberries
1 cup vanilla almond milk
Nutrition: 752 calories, 12 g fat (3 g saturated), 9 mg cholesterol, 209 mg sodium, 149 g carbs, 17 g fiber, 98 g sugars, 28 g protein
For more quinoa meal ideas, check out these 10 Quinoa Recipes for Weight Loss!
Blueberry Oatmeal Smoothie
by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com
What you need:
½ cup blueberries
½ cup oatmeal, cooked
½ cup Greek yogurt
1 teaspoon chia seeds
Water to thin consistency as desired
Nutrition: 271 calories, 4 g fat (.5 g saturated), 0 mg cholesterol, 45 mg sodium, 44 g carbs, 7 g fiber, 12 sugars, 18 g protein
Coconut-Almond Bliss
by Lisa Jubilee MS, CDN, livingproofnyc.com
"This smoothie is rich, filling and delicious, and an excellent pre-workout meal if you're planning on an intense strength training or endurance workout. The coconut supplies sustained, low glycemic energy in the form of MCTs (medium chain triglycerides). Pair that with protein, fiber and good fats from the almonds and chia seeds, and your energy reserves will be locked and loaded for hours."
What you need:
15 almonds
1 cup chilled water
1-2 Tbsp coconut manna (butter)
2 tsp chia seeds
1/4 tsp cinnamon
1 tsp vanilla extract
4-5 ice cubes (optional)
How to make it:
Add almonds to water and blend to make instant almond milk. Add rest of ingredients to instant almond milk, blend until smooth.
Nutrition: 237 calories, 20 g fat (9 g saturated), 0 mg cholesterol, 6 mg sodium, 10 g carbs, 6 g fiber, 2 g sugars, 6 g protein
Coco-Mocha Smoothie
by Lisa Jubilee MS, CDN, livingproofnyc.com
"Instead of just reaching for your typical cup of java in the morning, boost your energy and metabolism with this high-octane smoothie. Not only does it contain a cup of organic, low-acid coffee, but it has lots of easily digestible protein and energy-sustaining fats to keep you mentally and physically revved until lunch."
What you need:
1 cup chilled low-acid, organic coffee (example: Longevity Coffee)
1 tsp Equal Exchange baking cocoa
1/2 cup crushed ice (or 3-4 ice cubes)
3 Tbsp Hemp protein powder
1/2 cup organic coconut milk
1 tsp vanilla paste
How to make it:
Add all ingredients to blender or NutriBullet and blend until smooth.
Nutrition: 282 calories, 29 g fat (26 g saturated), 0 mg cholesterol, 23 mg sodium, 8 g carbs, 3 g fiber, 3 g sugars, 4 g protein
Vanilla Maple Superfood Supreme
by Lisa Jubilee MS, CDN, livingproofnyc.com
"This is the most nutrient-dense meal you'll ever have in a glass. With 70 nutrients including probiotics, digestive enzymes, hormonal adaptagens such as maca, and immune-boosting compounds such as ashwaghanda and cordyceps, any smoothie made with Shakeology powder functions as both a balanced meal and a multi-vitamin. It's also a phenomenal post-workout muscle recovery drink. It's my daily dose of dense nutrition."
What you need:
1.5 cups chilled water
10 hazelnuts
1 scoop vanilla Shakeology superfood powder
2 tsp maple extract
1 Tbsp peanut butter powder
Very Berry Protein Shake
by Amy Shapiro MS, RD, CDN, realnutritionnyc.com
"I love this recipe for lean-muscle-mass building yet also for fat loss. Calories and sugar are very low here, but fiber and protein are high. I also love adding chia seeds for satiety, energy and omega-3s, and the added spices are great for inflammation and blood sugar regulation."
What you need:
1 cup unsweetened almond milk
3/4 cup frozen berries (your choice)
large handful of fresh/frozen spinach or kale
1 Tbsp chia seeds
1 serving vanilla protein powder (I use Raw by Garden of Life)
Dash of turmeric
Dash of cinnamon
How to make it:
Blend and sip away!
Nutrition: 249 calories, 8 g fat (1 g saturated), 65 mg cholesterol, 235 mg sodium, 21 g carbs, 7 g fiber, 8 g sugars, 25 g protein
Berries are just one of the Best Fruits for Fat Loss!
Winter Protein Smoothie
by Amy Shapiro MS, RD, CDN, realnutritionnyc.com
What you need:
8-10 oz almond milk (depending on consistency desired)
1/2 cup pureed pumpkin
1 serving vanilla protein powder (or chai spiced flavor)
Pinch of nutmeg
1/4 tsp cinnamon
1 tsp coconut oil
3 ice cubes
1 Tbsp chia seeds
Nutrition: 309 calories, 12 g fat (5 g saturated), 65 mg cholesterol, 249 mg sodium, 26 g carbs, 6 g fiber, 13 g sugars, 26 g protein
Chocolate Mint Smoothie
from Amy Shapiro MS, RD, CDN, realnutritionnyc.com
What you need:
8-10 oz unsweetened almond milk
1 serving chocolate protein powder
a few drops mint extract
1 Tbsp cacao nibs
1/4 avocado
1 Tbsp chia seeds
1-2 handfuls frozen spinach or kale
Nutrition: 239 calories, 17 g fat (3 g saturated), 20 mg cholesterol, 311 mg sodium, 13 g carbs, 8 g fiber, 1 g sugars, 14 g protein
Matcha Green Tea Smoothie
from Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com
"At less than 200 calories, this is a super nutrient-charged smoothie designed to facilitate weight loss. The matcha green tea and cinnamon stimulate the catabolism of fat while decreasing the appetite. The avocado helps increase cellular metabolism, while the Beauti-fuel is a raw vegan protein powder with cordyceps and camu camu, which both increase stamina and support adrenal function. A very effective smoothie for fat loss."
What you need:
3 Tbsp Beauti-fuel (raw vegan protein powder)
10 oz almond milk
1 tsp matcha green tea
Handful of spinach
1/4 avocado
Pinch of cinnamon
Nutrition: 180 calories, 13 g fat (2 g saturated), 0 mg cholesterol, 216 mg sodium, 15 g carbs, 5 g fiber, 9 g sugars, 3 g protein
Tea is so powerful for weight loss that we've made it the centerpiece of our best-selling 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 4 inches from their waists!
Muscles in a Cup
by Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com
"This is the man's smoothie! It builds muscle fast. It's loaded with amino acids to help repair muscle damage after an intense workout. The almond butter decreases inflammation from explosive exercises, and the banana increases insulin, which enables those amino acids to be transported into muscle cells to develop bigger and stronger muscles."
What you need:
1/4 cup Power-fuel (raw vegan protein powder)
10 oz almond milk
1 Tbsp almond butter
1 banana
1/4 cup Isopure BCAA
Cinnamon
Nutmeg
Java Chip
from Jim White, RD, ACSM Owner, Jim White Fitness & Nutrition Studios
"As a self-identified coffee addict, I loved finding a way to add coffee into my protein shake. This gives you a dose of protein that your muscles need, and caffeine to help give you an extra energy boost in the morning."
What you need:
1/2 cup coffee (Black) ** bring to room temperature or pre-brew and keep in the fridge.
1/2 cup low fat milk/unsweetened almond milk/coconut milk, or for fewer calories and fat, add 1/2 cup water
1 serving protein powder (vanilla, chocolate, or mocha flavor)
1/4-1/2 cup Greek vanilla yogurt
5 dark chocolate chips
6-8 ice cubes
Optional: Add spices (pinch or to taste) such as vanilla bean, cinnamon, nutmeg, pumpkin spice, or peppermint extract.
Nutrition: 357 calories, 5 g fat (3 g saturated), 135 mg cholesterol, 209 mg sodium, 18 g carbs, 13 g sugars, 60 g protein
If you're a fan of yogurt-based smoothies, check out these 20 Amazing Yogurt Smoothie Recipes!
The Chunky Monkey
by Jim White, RD, ACSM, Owner, Jim White Fitness & Nutrition Studios
"A great source of protein and omegas, this shake will have you going bananas over how delicious it is. If you're trying to gain weight, try adding in plain oatmeal."
What you need:
1-2 Tbsp peanut butter or almond butter (use the latter for more omega-3's and omega-6's)
1/2 cup lowfat milk/unsweetened almond milk
1/2 cup water
1/2 banana (frozen or fresh)
¼-1/2 cup Greek vanilla yogurt
1 serving protein powder (chocolate)
6-8 ice cubes
Optional: ¼-⅓ cup oatmeal for more carbs
Nutrition: 378 calories, 11 g fat (4 g saturated), 78 mg cholesterol, 227 mg sodium, 31 g carbs, 3 g fiber, 21 g sugars, 42 g protein
Orange Creamsicle
by Jim White, RD, ACSM, Owner,
Jim White Fitness & Nutrition Studios
"One of my favorite flavors of ice cream has always been orange creamsicle. This recipe is sweet and packs a protein punch. Keep the sugars low in this drink but omitting the fresh or frozen fruit and keep the orange juice as pure as possible. It's a great vitamin C boost!'"
What you need:
1/4 cup fresh squeezed orange juice
1/2 cup low fat milk/unsweetened almond milk
1/4 cup water
1 serving protein powder (vanilla)
1/4 cup vanilla Greek yogurt
1/2 banana
6-8 ice cubes
Optional: frozen fruit such as mangos or pineapples, and oatmeal
Nutrition: 282 calories, 3 g fat (2 g saturated), 74 mg cholesterol, 130 mg sodium, 2 g fiber, 22 sugars, 33 g protein
Go Lean Protein Boost
by Leah Kaufman, MS, RD, CDN
"I really like GNC Total Lean Protein shakes as they have 25 grams of protein with only 6 grams of carbohydrates. I like to add one scoop to a smoothie made with one cup berries for added fiber, mixed in with unsweetened almond milk to keep carbohydrates low."
What you need:
1 scoop GNC total lean protein
1 cup berries
Unsweetened almond milk to keep carbohydrates low
Pumpkin Protein Boost
by Leah Kaufman, MS, RD, CDN
"I'm a huge fan of pumpkin around this time of year, not only because it's seasonal, but also because it has about 3 g of fiber in one 50 calorie serving. I like to add 1/2 cup pumpkin, 1 cup vanilla greek yogurt with 1 cup almond milk. To make this shake thicker, I suggest adding one-half of a banana for an increase in potassium."
What you need:
1/2 cup pumpkin
1 cup vanilla greek yogurt with 1 cup almond milk
To make this shake thicker, I suggest adding 1/2 banana for also an increase in potassium
