Protein to Drink: Ready-to-Use Beverages for Athletes and Wellness

Jeux paralympiques

Protein drinks are essential allies to optimize recovery, support muscle growth, and maintain a healthy weight. Easy to consume, they provide a quick protein boost, especially after training, but also daily for people with increased protein needs. Choosing the best protein drink depends on your goals: building muscle, losing weight, or simply complementing your diet. Opt for quality products with easily digestible proteins, low added sugars, and a good nutritional balance. Whether you are an athlete, aiming for weight loss, or simply health-conscious, protein drinks are a practical and effective solution to meet your nutritional needs. Choose trusted brands and adapt your intake to your specific goals.

TABLE OF CONTENTS

WHAT IS A PROTEIN DRINK?

A protein drink is a ready-to-use nutritional solution, designed to provide a quick and convenient source of protein, whether for sports performance, recovery, or overall well-being. Unlike powders that need to be mixed, these drinks are pre-prepared and packaged, making them ideal for immediate consumption, without mixing or prior preparation.

They typically contain between 15 and 30 grams of protein per serving, depending on the brand and the intended purpose (recovery, muscle gain, weight management, etc.). The protein may come from different sources: whey protein, casein, plant-based proteins (pea, soy, rice…), or whole milk proteins.

The main goal of a protein drink is to promote muscle recovery, support muscle growth, or help maintain lean mass during low-calorie diets. It can also serve as a filling snack, helping to avoid unnecessary snacking between meals.

In addition to their protein content, some drinks include carbohydrates (to replenish energy stores after exercise), vitamins, minerals, or added amino acids such as BCAAs or L-glutamine.

Finally, protein drinks are also popular for their variety of flavors, smooth texture, and controlled nutritional profile (sometimes lactose-free, sugar-free, or enriched with fiber), making them a valuable ally not only for athletes but also for health-conscious individuals in their daily lives.

WHAT ARE PROTEIN DRINKS USED FOR?

Protein drinks play a key role in optimizing physical performance, recovery, and overall well-being. Designed mainly for athletes and active individuals, these beverages provide a quick and convenient source of protein, often at the time when the body needs it most—whether after an intense workout or throughout the day.

1. Supporting muscle growth and repair

One of the main benefits of protein drinks is their ability to help build muscle. After an intense workout, muscle fibers undergo micro-tears that require repair in order to promote muscle growth. Proteins, especially amino acids, are the essential building blocks in this repair process. Protein drinks, rich in high-quality protein, are therefore perfect for maximizing this process and supporting optimal recovery.

2. Aiding post-workout recovery

Protein drinks are also highly effective for promoting fast recovery after exercise. Following a workout, the body uses protein to restore muscles and tissues. Consuming a protein drink after training quickly replenishes amino acid stores needed for muscle repair and reduces fatigue.

3. Controlling appetite and supporting weight management

Proteins are well known for their ability to provide a longer-lasting feeling of fullness. By including protein drinks in their diet, people looking to lose weight or maintain it can reduce their appetite and avoid snacking. Additionally, by consuming high-quality proteins, they help preserve lean muscle mass while promoting fat loss.

4. Providing a convenient protein source for busy people

One of the greatest advantages of protein drinks is their convenience. Easy to carry and ready to drink, they make it simple to boost protein intake, even on the go. Whether for athletes looking for post-workout nutrition or for those who struggle to get enough protein through traditional meals, protein drinks offer a quick and effective solution.

5. Optimizing sports performance

For athletes, protein drinks can contribute to improving overall performance. By providing a rapid source of amino acids and enabling better recovery, they help maintain high training intensity and prevent muscle overstrain. They can also reduce post-exercise muscle soreness, allowing for quicker training sessions.

6. Improving overall health

Finally, protein drinks are not just about bodybuilding or sports performance. They also contribute to general health, supporting the proper functioning of body systems. Proteins play a role in maintaining the immune system, producing enzymes and hormones, as well as in the health of the skin, hair, and nails.

WHAT IS THE DIFFERENCE BETWEEN A PROTEIN DRINK AND A PROTEIN POWDER?

Protein drinks and protein powders are both popular sources of protein used by athletes, active individuals, or anyone looking to improve their protein intake. However, these two forms of supplements present notable differences in terms of convenience, composition, and use. Understanding these distinctions can help you choose the best option depending on your goals and lifestyle.

1. Convenience and ease of use

Protein drinks: These are ready-to-drink products, usually in liquid form, available in bottles or cans. You don’t need to mix or prepare them, making them an ideal choice for busy people or those on the go. Just open and drink immediately, making them especially convenient after training, during travel, or on busy days.

Protein powders: Protein powders, on the other hand, need to be mixed with water or milk before consumption. While they offer more flexibility in terms of customization (liquid amount, type of milk, etc.), they require a little more time and effort to prepare. They can be used to make shakes, smoothies, or even recipes, but they are not as convenient for quick consumption.

2. Composition and nutrient content

Protein drinks: They usually contain a complete nutritional profile with protein, but also carbs, fats, vitamins, and minerals. They are designed to be a quick and balanced meal. For example, a protein drink after training may include carbs to replenish glycogen stores and electrolytes to support hydration, in addition to protein for muscle recovery.

Protein powders: Protein powder is mainly focused on protein, often without added carbs or fats (although some powders are enriched with vitamins or fiber). They are more suitable for those who want precise control over protein intake, or who follow specific diets like keto or low-carb diets.

3. Taste and variety

Protein drinks: They are generally ready-to-drink and come in a wide variety of flavors, from classics like chocolate, vanilla, or strawberry, to more innovative options (caramel, coffee, etc.). These drinks usually have a smoother, more pleasant taste since they are designed for immediate consumption, with a creamy and uniform texture.

Protein powders: While protein powders also offer a range of flavors, they require mixing, and the texture can vary depending on the liquid used (water, milk, etc.). Homemade shakes may sometimes be less smooth, especially when mixed with water. However, they provide more flexibility for those who like to experiment and adjust the texture to their preferences.

4. Price and cost per serving

Protein drinks: While very convenient, protein drinks are generally more expensive than protein powders. This is due to their ready-to-drink format and more complex formulation, including liquids, preservatives, flavorings, and additional nutrients.

Protein powders: Because of their format and preparation method, protein powders are more economical per serving. They also allow you to adjust the dosage based on your needs (you can increase or decrease the amount depending on your goals).

5. Use depending on specific needs

Protein drinks: Ideal for people who lack time or need a quick option to recover after training or as a practical snack. They are also great for beginners or anyone looking for an easy product to consume without preparation.

Protein powders: Recommended for those who want total control over their protein intake, as well as advanced athletes or people who enjoy integrating protein into more varied recipes like smoothies or homemade bars.

In summary, a protein drink is perfect for those who want convenience and a quick protein boost with a balanced nutritional profile. Protein powder, on the other hand, is the preferred option for those seeking precise control over their nutrition, as well as a more economical and versatile solution.

The choice between the two depends primarily on your personal goals, lifestyle, and preferences in terms of convenience and taste. 

WHEN TO DRINK A PROTEIN SHAKE: BEFORE OR AFTER WORKOUT?

The ideal time to consume a protein shake depends on your fitness goals, your nutritional needs, and your training routine. In general, protein is essential for repairing and rebuilding muscles, but whether it should be consumed before or after exercise is still debated.

Here are the main considerations to help you determine the best time to drink your protein shake.

1. Drinking a protein shake before exercise

Before training, the main purpose of a protein shake is to prepare the body for effort and provide amino acids to the muscles. These amino acids help prevent muscle catabolism (muscle breakdown) during training, especially in long or intense sessions.

Benefits:

– Prevent muscle catabolism: Drinking a protein shake before exercise ensures a steady supply of amino acids during the effort.

– Boost performance: Having protein available before training helps maintain energy and endurance, especially when training on an empty stomach or after a long period without food.

When to drink it?

It is recommended to drink a protein shake about 30 to 60 minutes before exercise, depending on your digestive tolerance. Adding carbohydrates can also help maximize available energy.

2. Drinking a protein shake after exercise

After training, the body enters a recovery phase where it must repair muscle fibers and restore glycogen stores. This is the ideal time to consume protein to stimulate muscle synthesis and promote recovery.

Benefits:

– Optimal muscle recovery: Muscles need specific nutrients after exercise, especially high-quality protein for regeneration.

– Fast replenishment: Drinking a protein shake post-workout provides immediate amino acids needed for muscle repair.

– Complete recovery: A shake combining protein and carbohydrates also helps restore energy stores.

When to drink it?

It is recommended to consume it within 30 to 60 minutes after exercise to take advantage of the “anabolic window,” when nutrient absorption is optimal.

3. Best timing depending on the type of training

Strength/resistance training: Best consumed after training to optimize muscle repair.

Endurance (running, cycling, etc.): A protein shake can be useful before training to prevent muscle breakdown, especially during prolonged efforts.

Mixed training: If your session is intense or combines strength and cardio, consuming protein both before and after can improve endurance and recovery.

4. Can you drink a protein shake throughout the day?

While the time around training is the most important, it can also be beneficial to consume protein throughout the day to maintain a steady supply of amino acids, especially if you aim to build muscle or manage weight.

Some people choose to drink a protein shake in the morning for breakfast or as a snack between meals to supplement their diet and maintain a balanced protein intake.

In summary, the best time to drink a protein shake depends on your personal goals and the nature of your workout. If your goal is to prevent muscle breakdown, drinking before exercise is ideal. If you want to maximize recovery and muscle growth, then drinking a protein shake after training is the best option. However, if your goal is muscle gain, you can also consider drinking protein shakes at different times of the day to ensure a steady intake.

CAN A MEAL BE REPLACED BY A PROTEIN SHAKE?

Protein shakes are popular supplements, often used after workouts to support muscle recovery. However, a common question is whether they can also serve as a meal replacement. While protein shakes are convenient and effective for certain nutritional needs, it’s important to understand both their advantages and limitations when used as a substitute for a complete meal.

1. Protein shakes: an option for quick meals

Protein shakes can be a practical and quick option in some situations. For example, if you’re in a rush or on the go, a protein shake can provide you with a quality source of protein in just a few minutes. This helps ensure adequate protein intake throughout the day.

However, replacing a full meal with a protein shake should not be a routine habit. The nutritional value of a protein shake is often limited to protein, sometimes supplemented with vitamins and minerals, but it usually does not provide all other essential nutrients found in a balanced meal, such as complex carbohydrates, fiber, and healthy fats.

2. Benefits of using a protein shake as a meal replacement

In certain situations, replacing a meal with a protein shake can be beneficial. It can be particularly useful in the following cases:

  • Calorie reduction: If you’re aiming to lose weight, replacing a high-calorie meal with a protein shake can help reduce calorie intake while maintaining protein intake, which is essential for preserving muscle mass during a diet.
  • Maintaining muscle mass: If your goal is muscle gain or you follow a strength training program, a protein shake can help maintain a steady protein intake. This is especially useful right after a workout or if you can’t have a full meal right away.
  • Quick and convenient meal: For those who don’t have time to prepare a full meal, protein shakes offer a quick and easy alternative, without the need for complex preparation.

3. Limitations of replacing a meal with a protein shake

Despite its benefits, a protein shake should not be used as a permanent replacement for balanced meals, as it often lacks essential nutrients found in whole foods. Here are some reasons why regular replacement may not be ideal:

  • Lack of nutritional diversity: A complete meal should provide macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals). While protein shakes are effective for protein intake, they don’t always provide enough healthy fats and fiber.
  • Limited satiety: Although protein is filling, protein shakes don’t provide the same prolonged feeling of fullness as a full meal. They are often low in fiber and fats, which are key to keeping hunger at bay.
  • Risk of deficiencies: Regularly replacing full meals with shakes may lead to insufficient intake of essential nutrients like vitamins, minerals, and essential fatty acids, which are crucial for overall health.

4. When is it appropriate to replace a meal with a protein shake?

There are specific cases where replacing a meal with a protein shake may be appropriate:

  • Occasional need: If you’re in a rush or traveling and can’t eat a full meal, a protein shake can provide a quick protein boost and act as a backup solution.
  • During a controlled weight-loss program: If you’re following a specific diet plan, replacing a high-calorie meal with a protein shake can help reduce calories while ensuring essential protein intake to protect muscle mass.
  • After an intense workout: Post-exercise, a protein shake can effectively complement your nutrition, but it should be paired with balanced meals throughout the day to meet overall nutritional needs.

5. How to make a protein shake more complete?

If you want to replace a meal with a protein shake while improving its nutritional profile, you can add complex carbs (like oats or fruit), healthy fats (such as nuts or avocado), and fiber (like chia seeds or psyllium). These additions make your shake more balanced and filling, while keeping the convenience of a quick meal.

In summary: While protein shakes can be a convenient and effective option in certain situations, they should not be used as a long-term replacement for balanced meals. They can be an excellent addition to your diet, but for optimal nutrition, it’s important to consume a varied and balanced diet that includes protein, carbohydrates, fats, and fiber, especially for main meals.

HOW MANY GRAMS OF PROTEIN SHOULD YOU CONSUME AFTER A WORKOUT?

After a workout, protein intake is crucial to support recovery and muscle growth. However, the exact amount of protein needed depends on several factors, including your weight, your goals, and the intensity of your training session.

General recommendations

In general, it is recommended to consume between 10 and 30 grams of protein after a workout, depending on the intensity of your effort and your objectives. This amount is usually sufficient to maximize muscle recovery and stimulate muscle protein synthesis, the key process in muscle repair and growth after exercise.

Why this range?

  • Less than 10 grams is generally insufficient to effectively stimulate muscle protein synthesis, especially after an intense workout.
  • More than 30 grams of protein after a workout may not provide significant additional benefits, as the body typically uses about 20–25 grams of protein per meal to maximize recovery. However, some studies suggest higher doses may be useful for advanced athletes or those with specific muscle-gain goals.

Factors influencing protein needs after a workout

Several factors can influence the exact amount of protein to consume post-training. Here are the main elements to consider:

1. Type of training

  • Strength training (weightlifting): After weightlifting sessions, protein needs are higher because muscles undergo micro-tears that require repair. In this case, around 20 to 30 grams of protein is recommended to promote muscle repair and growth.
  • Endurance training (running, cycling, etc.): After endurance exercise, protein intake is also important to support recovery, though requirements are slightly lower than for strength training. Around 15 to 20 grams is often sufficient for muscle repair and energy restoration.

2. Body weight

The heavier you are, the greater your protein needs after a workout. Basic recommendations range from 0.25 to 0.4 grams of protein per kilogram of body weight post-exercise. For example:

  • For someone weighing 70 kg, the ideal post-workout protein amount would be between 17 and 28 grams (0.25 × 70 and 0.4 × 70).
  • For someone weighing 90 kg, this could range from 22.5 to 36 grams.

3. Your goals

  • Muscle gain: If your goal is to build muscle, aim for the higher end of the range, around 30 grams of protein after a workout, to maximize muscle growth stimulation.
  • Weight loss and muscle maintenance: If your goal is to maintain muscle while losing weight, about 20 grams of protein post-workout is sufficient to prevent muscle breakdown while supporting recovery.

Protein quality and timing

Quality is as important as quantity. High biological value proteins, like whey protein, are rapidly digested and particularly effective after workouts for recovery. Animal and plant proteins can also be used, but whey is often preferred due to its quick absorption.

Timing is also key. The ideal window to consume protein after training is generally within 30 to 60 minutes post-exercise. During this time, metabolism is more receptive to nutrients, and muscle protein synthesis is maximized.

Protein and carbs: an effective combo

For optimal recovery, it can be beneficial to combine protein with carbohydrates after training. Carbs play a key role in replenishing muscle glycogen stores, which are depleted during intense exercise. Together, protein and carbs enhance recovery and boost performance for future sessions.

Examples of post-workout protein-rich meals

Here are some examples of protein-rich foods to consume after a workout:

  • A protein shake with whey and a piece of fruit (banana, mango, etc.) for carbs.
  • Greek yogurt with oats and berries.
  • A chicken sandwich on whole-grain bread with vegetables.
  • Scrambled eggs with vegetables and a slice of rye bread.

In summary, after a workout, the optimal protein intake generally ranges from 20 to 30 grams, depending on training intensity, body weight, and goals. Consuming high-quality protein within 30 to 60 minutes post-exercise is essential to optimize recovery. Adding carbs can further enhance recovery efficiency and prepare you for better performance in your next workout.

DO PROTEIN DRINKS MAKE YOU GAIN OR LOSE WEIGHT?

Protein shakes are often seen as effective products to support muscle recovery and promote muscle growth. However, a common question is whether these drinks can make you gain or lose weight. The answer depends on several factors, including the context of use, overall diet, and personal goals. Here are the key considerations to understand the impact of protein shakes on body weight.

1. Protein shakes for gaining weight (or muscle mass)

Protein shakes can contribute to weight gain in some cases, but not in the same way as foods high in fat or sugar. Their main purpose is to encourage muscle mass gain, rather than fat accumulation.

How does it work?

  • High-quality protein intake: By consuming protein after a workout, you provide your muscles with the necessary elements for repair and growth. When combined with sufficient protein intake and strength training, this increases your chances of gaining muscle mass rather than fat.
  • Caloric surplus: If you consume additional calories (from protein, but also carbohydrates and fats) beyond your daily needs, this can lead to a calorie surplus, which may result in weight gain. This can be intentional in a muscle-building goal, but it is important to control overall calorie intake to avoid excessive fat gain.

When can protein shakes cause weight gain?

  • If consumed in excess compared to daily caloric needs.
  • If they are too high in sugar or contain unnecessary calories from added carbs or fats.
  • If not combined with a proper strength training program, which can lead to fat gain instead of muscle.

2. Protein shakes for weight loss

Protein shakes can also be included in a weight loss program. Contrary to what some may think, they do not necessarily lead to weight gain. On the contrary, they can play a key role in maintaining muscle mass while reducing body fat.

How does it work?

  • Appetite control: Protein is a satiating nutrient, which helps reduce cravings and keeps you fuller for longer after meals. This can help reduce overall calorie intake by limiting snacking and making it easier to follow a calorie-restricted diet.
  • Preservation of muscle mass: During weight loss, proper protein intake is crucial to avoid losing muscle along with fat. Protein shakes can provide an adequate amount of protein while being low in fat and carbs. This helps keep metabolism active and encourages fat loss rather than muscle loss.

When can protein shakes help with weight loss?

  • When included in a calorie-restricted diet to help maintain muscle mass while reducing body fat.
  • If consumed as a healthy snack between meals, rather than high-calorie or sugary snacks.
  • If chosen with low sugar content and without unnecessary empty calories.

3. The importance of overall diet and physical activity

It’s important to understand that protein shakes are not a miracle product. They won’t make you gain or lose weight on their own. Their impact depends largely on your overall diet and activity level.

  • If you consume protein shakes but maintain a calorie surplus through fatty or high-carb meals, you may gain fat.
  • On the other hand, if you follow a structured workout program and consume the right amount of protein alongside a balanced diet, you can lose fat while preserving muscle mass.

4. Recommended protein shakes for weight management

Not all protein shakes are created equal. Some are better suited for people looking to lose or manage their weight:

  • Low-sugar shakes: Choose protein shakes with little to no added sugar to avoid excess calories.
  • High-protein, low-carb shakes: These can promote fat loss while preserving muscle mass.
  • Plant-based and lactose-free shakes: These options are often lighter in calories while still providing quality protein.

In summary, protein shakes are neither inherently good nor bad for your weight. They can promote muscle growth and recovery after exercise, or be an ally in a weight loss program if used strategically. It all depends on calorie balance, health goals, and how they fit into an active lifestyle and balanced diet. For best results, it is essential to combine them with a nutrition and training program tailored to your specific needs.

ARE PROTEIN DRINKS GOOD FOR HEALTH?

Protein drinks have become a popular supplement, especially in the field of sports nutrition and wellness. However, it is important to ask whether these products, although effective in supporting recovery and muscle growth, are truly good for health. The answer depends on several factors, such as protein quality, proper use, and how they are integrated into a balanced lifestyle. Here is an overview of the benefits and precautions to consider in order to use protein drinks beneficially for health.

1. The health benefits of proteins

Proteins are essential for several key body functions. They are the building blocks of muscles, tissues, and organs, and are also vital for many metabolic functions. Here are some of the main health benefits of proteins:

  • Muscle and bone strength: Proteins are crucial for muscle growth and tissue repair after physical activity. They also help maintain bone density and joint health. Adequate protein intake can prevent age-related muscle loss and contribute to good posture and mobility.
  • Immune system function: Proteins play a key role in antibody production and in defending the body against infections. Adequate protein intake is therefore essential for maintaining a strong and functional immune system.
  • Production of enzymes and hormones: Proteins are necessary for the production of various enzymes and hormones that regulate many body functions, including metabolism, digestion, growth, and mood regulation.
  • Weight management: Proteins have a stronger satiating effect than carbohydrates or fats, which can help control appetite and reduce snacking. Adequate protein intake also helps preserve muscle mass during weight loss, which is essential for maintaining an active metabolism.

2. Protein drinks: a practical and effective form

Protein drinks provide a quick and convenient solution for those with busy schedules or who want to maximize their protein intake in a simple way. They are particularly useful after an intense workout, when the body needs a rapid supply of protein to begin muscle repair. Additionally, they are often enriched with vitamins, minerals, and specific amino acids, making them even more beneficial for athletes and active individuals.

However, it is important to choose high-quality proteins, such as whey protein, which is quickly absorbed by the body and contains a complete profile of essential amino acids.

3. Risks and precautions with protein drinks

While protein drinks can be beneficial for health, excessive consumption or improper use can have unwanted effects. Here are some precautions to consider:

  • Overconsumption of protein: Although proteins are essential, in excess they can cause kidney problems or digestive overload, especially for people with a history of kidney disease. Too much protein can also lead to dehydration, as the kidneys must work harder to eliminate protein-related waste.
  • Poor-quality proteins: Some protein drinks contain additives such as added sugars, colorants, or preservatives that can be harmful if consumed regularly. It is essential to choose natural products without excessive sugars or artificial additives.
  • Lack of dietary balance: Protein drinks should not replace a balanced diet. They are designed to complement nutrition, not substitute it. A diet too focused on proteins without adequate intake of carbohydrates, healthy fats, and fibers can cause nutritional imbalances and digestive issues.

4. Plant proteins: a healthy and suitable option

For those following a vegan or vegetarian diet, plant-based proteins are an excellent alternative to animal proteins. Protein drinks made from peas, rice, or hemp provide a quality protein source, often easier to digest and with less saturated fat. They are also ideal for people who are lactose-intolerant or allergic to milk.

Plant proteins may also be higher in fiber, which benefits digestive health and weight management.

Protein drinks can therefore be very beneficial for health, provided they are used appropriately and chosen from high-quality products. They help support muscle recovery, maintain a healthy metabolism, and preserve lean mass, especially during low-calorie diets or intense training. However, as with everything, balance is key. Excessive consumption or the use of products containing unwanted additives can harm health. Be sure to integrate protein drinks into a balanced and varied diet to optimize their benefits.

CAN YOU DRINK PROTEIN WITHOUT EXERCISING?

Proteins are essential nutrients for our health, but the question of whether you can drink protein without exercising is often raised. While protein consumption is usually associated with physical activity, it is still necessary for the proper functioning of the body, even for those who do not exercise. However, using protein drinks without physical activity should be approached with caution and within the context of a balanced lifestyle.

1. Proteins: a fundamental need for the body

Proteins play a vital role in several key biological functions, whether you are physically active or not:

  • Tissue construction and repair: Proteins are needed for the repair and building of muscles, as well as all body tissues (skin, hair, nails, etc.).
  • Immune system function: Proteins are essential for the production of antibodies and for defending the body against infections.
  • Enzyme and hormone production: They are also required for the creation of digestive enzymes and hormones that regulate important processes such as metabolism and mood.

Even without physical activity, the body needs protein to function optimally. The required amount of protein varies depending on age, gender, and health status, but it remains essential on a daily basis.

2. Protein drinks without physical activity: is it relevant?

Drinking protein shakes without exercising can have benefits, but it depends on the amount and the way they are used. Here are some points to consider:

  • Helps maintain muscle mass: Even without exercise, protein can help maintain muscle mass, particularly in older adults or those experiencing age-related muscle loss (sarcopenia). It can also help prevent muscle breakdown during recovery or prolonged inactivity.
  • Completing the diet: If your diet is low in protein (for example, if you are vegetarian, vegan, or consume few animal products), a protein drink can be a simple way to meet your nutritional needs. However, it should not replace a balanced diet.
  • Weight management: Thanks to their satiating effect, proteins can help control appetite, reduce snacking, and support healthy weight management, even without exercise.

3. Risks of excessive protein consumption without exercise

Although proteins are essential, excessive consumption without physical activity can carry certain risks:

  • Caloric surplus: Protein drinks, especially if they contain added sugars or fats, increase calorie intake. Without physical activity, these calories can be stored as fat.
  • Kidney strain: Excessive protein intake can put stress on the kidneys, especially in people with pre-existing kidney issues. This is due to the nitrogenous waste produced during protein breakdown.
  • Nutritional imbalance: Consuming too much protein at the expense of carbohydrates or healthy fats can lead to deficiencies and overall dietary imbalance.

4. How to consume protein without exercising?

If you choose to drink protein without engaging in physical activity, here are some recommendations to follow for safe consumption:

  • Adjust the quantity: A moderate serving of 15–25 g of protein is generally sufficient to meet your needs without exceeding your caloric intake.
  • Choose quality protein: Opt for lean protein sources such as whey or plant-based proteins (pea, rice), without added sugars or unnecessary additives.
  • Incorporate them into meals: Instead of drinking them alone, include protein shakes as part of complete meals with vegetables, complex carbs, and healthy fats.

In summary, it is possible to drink protein without exercising, especially if it meets a specific need: dietary supplementation, weight management, or muscle maintenance. However, it is essential not to overdo it and to ensure you maintain a balanced diet. Protein drinks are not a miracle solution but can be intelligently integrated into a healthy lifestyle.

ARE PROTEIN DRINKS GOOD FOR OLDER ADULTS?

As we age, our protein needs change. Older adults, particularly those over 65, may face specific nutritional challenges, especially regarding the maintenance of muscle mass, bone density, and immune function. Protein drinks can be an excellent way to help meet these needs, but it’s important to understand how they can be beneficial and in what context.

1. Protein needs in older adults

With age, the body undergoes physiological changes that affect the ability to absorb and use protein efficiently. There are several reasons why older adults require a higher protein intake:

  • Sarcopenia: The loss of muscle mass, known as sarcopenia, is common in older adults. It can lead to reduced strength, mobility, and independence. Adequate protein intake helps preserve muscle mass and prevent this decline.
  • Reduced appetite: A slower metabolism, medications, or certain illnesses can decrease appetite, making it harder to get enough protein through meals alone. Protein drinks can then be a convenient solution.
  • Repair and recovery: As we age, tissue regeneration becomes less efficient. Protein plays a key role in recovery after illness or injury.

2. Benefits of protein drinks for older adults

Protein drinks can provide several benefits for older adults, especially when used alongside a balanced diet:

  • Maintaining muscle mass: They help preserve muscle, improve strength, and support independence.
  • Easy to consume: For those who have trouble chewing or digesting certain foods, protein drinks are practical, easy to digest, and quick to prepare.
  • Support recovery: After hospitalization or surgery, they promote healing and provide the energy needed for rehabilitation.
  • Managing calorie intake: In cases of low appetite, they can serve as a snack or small meal rich in essential nutrients.

3. How to include them in an older adult’s diet

To fully benefit from protein drinks, they should be integrated wisely into daily nutrition:

  • As a supplement to a balanced diet: They should not replace traditional meals, but complement them. A diet rich in vegetables, fruits, fiber, healthy fats, and carbs remains essential.
  • Choose quality protein drinks: Opt for easily digestible sources rich in amino acids such as whey or plant-based proteins. Make sure they are low in added sugars and additives.
  • Adjust the amounts: Needs vary depending on weight, activity level, and health. In general, 1.2 to 1.5 g of protein per kg of body weight per day is recommended for seniors.

4. Risks of excessive consumption

Too much protein can carry certain risks, especially for older adults with kidney or digestive conditions:

  • Kidney strain: Excess protein produces more nitrogen waste that the kidneys must eliminate, which can worsen existing issues, particularly if hydration is insufficient.
  • Nutritional imbalance: Consuming too much protein at the expense of other essential nutrients (carbs, fats, fiber) can harm overall dietary balance.

This is why it is essential to consult a healthcare professional before regularly consuming protein drinks, particularly in cases of medical fragility.

Conclusion

Protein drinks can be extremely beneficial for older adults: they help maintain muscles, support recovery, and fill protein gaps. Their use is particularly recommended in cases of low appetite, difficulty eating solid foods, or during recovery.

But they should be consumed in moderation, as a complement to a varied diet adapted to individual needs. When in doubt, consulting a doctor or nutritionist will help ensure their safe integration into daily nutrition.

COACH'S TIPS

Ready-to-drink protein shakes are really convenient when you’re on the go, traveling by car for the day, or away from home. However, they should always be integrated into a balanced diet.

In general, they come in a variety of pleasant flavors, but the price is slightly higher compared to protein powders, and they need to be stored in the fridge.

Yves Bondroit coach for QNT

Posted in: Our tips

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