Protein shakes aren’t just for gym buffs anymore – they’ve become a go-to for just about anyone looking for a quick and easy way to fuel up. Whether it’s breakfast on the run, a post-workout pick-me-up, or just a snack, these shakes have made their way into everyday life.
Packed with muscle-building and health-boosting benefits, they’re now seen as an essential part of a healthy lifestyle, no matter your fitness level.
However, are these liquid meal replacements truly healthy and beneficial beyond the glossy labels and health endorsements?
Lebohang Ramollo, from Johannesburg, has been on a fitness journey that includes the use of protein shakes since 2017. He says his decision to incorporate protein supplements came as he started taking gym sessions more seriously.
“I do one protein shake a day, directly after the gym, with cold water and creatine. I’m unsure if it’s healthy, but it is simply a means of having more protein for muscle building.
“I could do without it, but the convenience it provides is the main reason I use it over another meal,” he admits.
Building muscle and weight gain
Ramolla states that protein shakes should not be seen as a health drink but rather as a supplement to an already good diet.
Gomotso Belenkoane from Johannesburg says, “I wanted a certain body and to gain weight, so the quickest way was to drink protein.”
Belenkoane explains that she has been using protein shakes for a while and consumes them every day, twice a day, and sometimes skips a month without drinking them.
“Protein shakes really helped me gain the weight I wanted and keep me disciplined to eat healthy and stick to my diet, and they have been good to me for as long as I remember.”
Gomotso Belenkoane
For Doctor Aftermath from Gauteng, his approach to drinking protein shakes is straightforward and purposeful and aligns with his goals of muscle building and weight management.
“I started consuming protein shakes this year, daily after the gym. I drink it for muscle buildup and weight control. There’s a huge difference between whey protein and mass protein. If you go to the go to the gym, you know what you must take. So I have had no side effects from protein shakes thus far,” says Aftermath.
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According to clinical and sports dietitian, Thandeka Mhlanga from the Eastern Cape, protein shakes are a fast and convenient source of protein as they provide energy and protein in known quantities, which helps track how much you are consuming from specific amounts of shakes.
“Consuming protein shakes that contain casein protein can enhance weight loss because, because of satiety, you’re likely to eat less throughout the day.
“Protein shakes can also be beneficial for individuals who need to gain weight, such as the malnourished and elderly, as they fuel the body by providing protein to help build up muscle tissue.”
“In sports, protein shakes promote muscle gain to improve performance and recovery for athletes.”
Mhlanga adds that they also assist with wound healing. “If you are injured, have had surgery, or are planning to have surgery soon, a protein shake with whey protein can help to repair your body’s tissues and enhance recovery.”
Uses and side effects
She also clarifies that protein shakes are not exclusively for individuals who engage in regular exercise.
“Protein shakes can be used by everyone, provided they are used for the appropriate goals, e.g., weight gain. Ideally, we should consume all our meals adequately to meet our nutritional requirements, and meal replacements should be additional to the meals and avoid replacement of meals entirely.”
While these drinks offer some benefits, Mhlanga highlights possible side effects, including the lack of regulation in the production and marketing of protein powders.
“Protein shakes might contain high sugar and contaminants, which can cause some gastrointestinal side effects such as diarrhoea, stomachache, nausea, vomiting, thirst, bloating, reduced appetite, tiredness, and headache when consumed in large amounts.”
Dietitian Thandeka Mhlanga
“It is up to manufacturers to evaluate the safety and labelling of products, which means any products may be used where they may be prohibited or not. The responsibility is left to the consumer to decide whether to consume the product or not.”
Additionally, when meals are replaced with protein shakes, she cautions of a possible risk of inadequate intake of certain nutrients (fibre, vitamins, and minerals), which may lead to nutritional problems.
Mhlanga further notes that it is difficult to determine what ingredients are used to produce protein shakes as they are not regulated.
“Manufacturers can use ingredients at their own discretion. Preparing your own homemade protein shakes is ideal, as you will be aware of the ingredients used and their dietary safety.”
“The following can be used to prepare a protein shake: milk or other liquid (fruit juice or water), fruits of your choice, vegetables of your choice (spinach and kale work best), protein (nuts, seeds, peanut butter, cheese, chai seeds, yoghurt), and starch (oats) as a combination.”
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