Are Core Power Shakes Actually Healthy? An In-Depth Evaluation

January 3, 2026 •

4 min read

Fairlife Core Power shakes are widely recognized for their high protein content, offering between 26 and 42 grams per bottle, sourced from ultra-filtered, lactose-free milk. However, whether this convenience comes with genuine health benefits or hidden trade-offs is a subject of growing debate.

Quick Summary

This analysis scrutinizes Core Power shakes, examining their protein source, additives, processing level, and potential health controversies, providing a clear overview for consumers.

Key Points

High Protein Source: Core Power shakes provide a concentrated, complete protein source from ultra-filtered milk, ideal for post-workout muscle recovery and growth.
Convenience and Flavor: They are a convenient, ready-to-drink option with a smooth, palatable flavor that avoids the chalkiness of some protein powders.
Contains Artificial Sweeteners: Many versions contain sucralose and acesulfame potassium, which are linked in some studies to gut health issues and metabolic disruption, especially with regular consumption.
Use of Carrageenan: The shakes contain carrageenan, a food additive sometimes associated with gut inflammation and irritation, though its safety is debated.
Ultra-Processed Classification: Due to their ingredients and manufacturing, some varieties have been classified as an ultra-processed food, a category linked to potential health risks.
Phthalate Contamination Risk: A Consumer Reports study found high levels of phthalates, or plasticizer chemicals, in Core Power shakes, raising concerns about potential endocrine and reproductive health issues.
Context-Dependent Healthiness: The healthfulness depends on individual goals; it's a good tool for athletes but less ideal for those seeking a 'cleaner' diet or with sensitivities.

The Nutritional Highs: What Core Power Gets Right

Core Power shakes are fueled by ultra-filtered milk, a distinct feature that sets them apart from many competitors. This process concentrates milk's natural proteins while filtering out a significant portion of its lactose and sugar. The result is a dairy-based drink with a high concentration of complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. This makes Core Power a highly effective post-workout recovery beverage for athletes and fitness enthusiasts.

One of the main appeals is convenience. As a ready-to-drink product, it offers a quick and easy way to get a protein boost on the go, without the need for mixing powders or measuring ingredients. For individuals with lactose sensitivity, the use of a lactase enzyme in the production process makes these shakes lactose-free, allowing for easier digestion. They also provide essential nutrients like calcium and vitamin D, supporting overall bone health. Some formulations have a low sugar content, using natural sweeteners like stevia and monk fruit, which is a positive for those monitoring sugar intake. The taste is also often praised for being smooth and palatable, without the chalky texture sometimes associated with protein powders.

The Hidden Cons: Why Some Experts Have Concerns

Despite the clear nutritional benefits, a closer look at the ingredients and production process reveals several areas of concern. These factors contribute to the ongoing debate over whether Core Power shakes are genuinely healthy, particularly for long-term or regular consumption.

Artificial Sweeteners and Additives

Many Core Power varieties rely on artificial sweeteners like sucralose and acesulfame potassium (Ace-K) to achieve a sweet flavor while keeping sugar counts low. Research into artificial sweeteners is mixed, but some studies suggest potential negative effects from consistent consumption, including gut microbiome disruption, altered insulin sensitivity, and a possible association with metabolic issues. Another notable additive is carrageenan, a thickening agent derived from seaweed. While deemed safe by regulatory bodies in food-grade amounts, animal studies and anecdotal reports have linked it to gut inflammation and irritation in sensitive individuals. The presence of these synthetic ingredients is a significant drawback for consumers seeking a more natural, whole-food-based diet.

Processing and Phthalate Contamination

The Environmental Working Group (EWG) classifies some Core Power products as "unhealthy ultra-processed food," based on their ingredient list and manufacturing. A major controversy arose in 2024 when a Consumer Reports study found alarming levels of phthalates, a type of plasticizer chemical, in Core Power shakes. Phthalates, linked to endocrine disruption and other health risks, were found at some of the highest levels among the products tested, raising serious questions about product safety and the manufacturing process.

Comparison Table: Core Power vs. Alternatives


Feature	Core Power Shake	Fairlife Nutrition Plan	Homemade Protein Shake
Protein Source	Ultra-filtered milk	Ultra-filtered milk	Whey powder, casein, or plant-based powder
Protein Content	26g or 42g	30g	Variable (based on recipe)
Sugar	5g–8g (via ultra-filtration/natural sources)	Very low sugar	Variable (based on fruit, yogurt, etc.)
Calories	170–230	~150	Variable
Processing Level	Ultra-processed (EWG)	Ultra-filtered	Minimal (depends on ingredients)
Artificial Sweeteners	Yes, in many versions (Sucralose, Ace-K)	No (generally stated)	No (if not added)
Additives	Carrageenan, natural flavors	Cellulose gel, gums	None, or natural thickeners like chia seeds
Convenience	Excellent (Ready-to-drink)	Excellent (Ready-to-drink)	Low (requires preparation)

So, Are Core Power Shakes Actually Healthy? The Verdict

The healthfulness of Core Power shakes is not a simple yes-or-no answer; it depends heavily on individual health goals and diet philosophy. For someone prioritizing a quick, high-protein fix to aid muscle recovery after a heavy workout, Core Power delivers effectively and is generally an improvement over sugary sports drinks. The high protein content and essential amino acids are undeniable benefits for athletes.

However, for consumers focused on minimizing processed foods and artificial additives, Core Power is far from an ideal choice. The presence of controversial ingredients like sucralose, acesulfame potassium, and carrageenan, combined with the recent phthalate contamination findings, are significant red flags. A Consumer Reports study finding high levels of plasticizers in Core Power products raises concerns about long-term consumption and cumulative health risks, including endocrine disruption. While the manufacturer, Fairlife, highlights the quality of its ultra-filtered milk, the overall product is still an ultra-processed beverage with potential drawbacks.

Ultimately, Core Power should be viewed as a convenient, effective sports nutrition product, but not as a pure "health food." It serves a specific purpose for muscle recovery but is not a substitute for a balanced diet of whole foods. Those with digestive sensitivities or who are pregnant, diabetic, or trying to lose weight may want to exercise caution due to the artificial sweeteners and potential gut impacts. Making an informed decision means weighing the clear benefits of high protein and convenience against the potential risks of additives and processing.

Making an Informed Decision

To make the best choice for your health, consider your specific needs. If you require a fast, high-protein solution for intense workout recovery and are not sensitive to additives, Core Power is a viable option. For those who can afford the time and cost, a homemade shake using a high-quality, minimally processed protein powder (or even a whole-food meal) is a cleaner alternative. The market also offers other pre-made options, like Fairlife's Nutrition Plan, that may be lower in certain additives. Always read the label and be aware of your ingredients, especially given the concerns raised by watchdog organizations like Consumer Reports.

For more information on the phthalate testing mentioned, you can review the Consumer Reports letter to Fairlife on their website(https://advocacy.consumerreports.org/research/cr-letter-to-fairlife-on-plastic-chemicals-in-its-core-power-high-protein-chocolate-milk-shake-product/).

Frequently Asked Questions

Ultra-filtered milk is a dairy product where milk passes through filters to concentrate its protein and calcium while reducing lactose and sugar content. This process makes Core Power shakes high in protein and lactose-free.

Yes, Core Power shakes are made with ultra-filtered milk that uses a lactase enzyme to break down lactose, making them suitable for most individuals with lactose sensitivity.

Critics point to the presence of artificial sweeteners like sucralose and Ace-K, additives like carrageenan, and the ultra-processed nature of the product. These ingredients have been linked to potential gut and metabolic health concerns.

Phthalates are plasticizer chemicals found in many processed foods. A Consumer Reports study found high levels in Core Power shakes, which is concerning as these chemicals have been linked to endocrine disruption and other health issues.

Core Power is lower in sugar and higher in protein than typical chocolate milk, making it a potentially better option for athletes focused on muscle recovery. However, regular milk doesn't contain the artificial additives and processing concerns found in Core Power.

While packed with protein, Core Power shakes are primarily designed for post-workout recovery and are not a complete meal replacement. They lack the full spectrum of nutrients and fiber found in a balanced meal.

Yes, alternatives include making your own shake with a high-quality protein powder and whole-food ingredients. The Fairlife Nutrition Plan shake is also another option from the same company with a different nutritional profile.