Do Models Drink Protein Shakes? The Truth Behind the Industry's Nutritional Habits

October 5, 2025 •

4 min read

Ahead of major events like the Victoria's Secret Fashion Show, many models follow a strict regimen designed to enhance their physique. Among the tools in their nutritional arsenal, one question often arises: Do models drink protein shakes? The answer is yes, many do, but it's part of a much broader, highly disciplined approach to diet and fitness.

Quick Summary

Models frequently use protein shakes as a convenient supplement to support lean muscle maintenance, appetite control, and recovery during intense training cycles. This practice is typically paired with a balanced, whole-foods-based diet and consistent exercise.

Key Points

Protein shakes are a tool, not a magic bullet: Models use shakes as a convenient way to meet protein goals, especially during demanding periods, but they are not a replacement for a balanced, whole-food diet.
Protein intake is crucial for a toned physique: Adequate protein helps repair and build lean muscle, which contributes to a defined, toned appearance without creating unwanted bulk.
Shakes help manage appetite and boost metabolism: High protein intake from shakes or whole foods can increase satiety, reduce hunger, and slightly boost the metabolic rate.
Whole foods offer superior nutritional value: While shakes provide convenience, whole food sources of protein also contain valuable fiber, vitamins, and minerals that are essential for overall health.
Diet and fitness are part of a holistic lifestyle: Models' physiques are the result of a comprehensive strategy that includes targeted workouts, proper hydration, a nutrient-dense diet, and sometimes strategic timing of carbs, not just protein shakes.
Exercise is vital for definition: Alongside dietary protein, models rely on a combination of cardio, resistance training, and flexibility exercises like yoga or Pilates to achieve and maintain their fitness goals.

The public is often fascinated by the diets and workout routines of models. The quest for a lean, toned physique is a core part of their profession, and nutrition plays an indispensable role. While many assume that a model's diet consists of little more than salad and water, the reality is more nuanced and often includes strategic use of supplements.

Why Models Rely on Protein

Protein is a crucial macronutrient for anyone looking to build or maintain muscle mass and manage their weight, and models are no exception. Far from leading to bulkiness, adequate protein intake helps to create the defined and toned look often seen on the runway. Protein achieves this through several key mechanisms:

Muscle Maintenance and Repair: Intense physical activity, like the frequent workouts models undergo, causes micro-tears in muscle fibers. Protein supplies the amino acids needed to repair these tears, leading to stronger, more defined muscles. This is particularly important for models who want to maintain tone without increasing size.
Increased Satiety: Protein is known for its ability to promote a feeling of fullness, or satiety, for longer periods than carbohydrates or fat. For models who need to manage their calorie intake, a high-protein diet can help reduce hunger and suppress appetite throughout the day, preventing excessive snacking.
Metabolic Boost: The body expends more energy to digest and metabolize protein than it does for other macronutrients, a phenomenon known as the thermic effect of food. By increasing protein intake, models can slightly boost their metabolism, which aids in burning more calories around the clock.

The Role of Protein Shakes vs. Whole Foods

Protein shakes are not a magic solution but rather a tool to supplement dietary needs. Experts often stress that the best source of protein is whole food, as it comes packaged with other essential nutrients like fiber, vitamins, and minerals. However, protein shakes offer convenience, especially for models with demanding schedules.

For example, during hectic fashion weeks or before big shows, models may have limited time for full meals. A quick protein shake can provide a complete and fast-digesting source of protein to fuel their muscles before or after a workout. Plant-based options are also readily available for vegan models. While a whole-food diet is the foundation, shakes fill in the gaps to ensure consistent and adequate protein intake.

Types of Protein Shakes Popular Among Models

Just as there is no single model diet, there is no one-size-fits-all protein shake. Common options include:

Whey Protein: A fast-digesting dairy-based protein that is popular for post-workout recovery. Many whey isolate forms have low lactose content, making them suitable for some lactose-intolerant individuals.
Casein Protein: Another dairy-based option, casein is known for its slow digestion, providing a steady release of amino acids over several hours. It's often consumed before bed.
Plant-Based Protein: A blend of different plant sources like pea, rice, or hemp is used to create a 'complete' protein with a full spectrum of amino acids. This is a popular choice for vegan or dairy-sensitive models.
Collagen Protein: While not a complete protein for muscle building, some models use collagen powder for its purported benefits for skin, hair, and nail health.

Beyond the Shake: A Holistic Approach

No amount of protein shakes can compensate for an unhealthy lifestyle. Models who achieve and maintain their physique do so through a holistic approach that includes:

Strategic Carbohydrate Intake: Instead of eliminating carbs entirely, many models focus on complex carbs from vegetables, whole grains, and fruits. Some, like the Victoria's Secret models, may temporarily restrict carbohydrates in the days leading up to a major event to reduce bloating.
Healthy Fats: Crucial for overall health and hormonal balance, models incorporate healthy fats from avocados, nuts, seeds, and olive oil into their diet.
Vigorous and Varied Exercise: Workouts are a non-negotiable part of a model's life. This includes a mix of cardio (e.g., running, cycling) and resistance training to build tone, as well as exercises like yoga and Pilates to maintain suppleness and flexibility.
Hydration: Drinking plenty of water is essential for optimal digestion, skin health, and overall performance.

A Comparative Look at Protein Sources


Feature	Protein Shakes (Whey/Plant)	Whole Foods (e.g., chicken, eggs, fish)
Convenience	Highly convenient, ideal for on-the-go or post-workout.	Requires preparation and cooking.
Nutrient Profile	Protein-focused, can be fortified, but often lacks the full spectrum of vitamins, minerals, and fiber.	Rich in a wide range of essential nutrients, not just protein.
Digestion Speed	Can be very fast-digesting (whey) or slow-digesting (casein).	Generally slower digestion due to combination with fiber, fat, etc., promoting longer satiety.
Cost	Can be a relatively expensive way to consume protein, especially high-end brands.	Often more cost-effective for a similar amount of protein.
Processing	Highly processed ingredients, which some health experts express concern over.	Minimally processed, preserving natural nutrient integrity.

Potential Concerns and Expert Advice

While protein shakes are a useful tool, their consumption is not without potential downsides. Some protein powders are heavily processed and can contain added sugars, artificial sweeteners, and other additives that can cause gastrointestinal distress. Furthermore, without proper third-party testing, there is a risk of contamination with heavy metals or other harmful substances.

Expert advice consistently emphasizes that supplements should be just that—supplements. A balanced, whole-food-based diet is paramount. Models who achieve sustainable, healthy results consult with nutritionists to create personalized plans that consider their specific needs, activity levels, and preferences. A shake should not be a crutch to replace proper meals but a strategic addition to a mindful and disciplined eating plan.

In conclusion, the practice of consuming protein shakes is common in the modeling industry, but it represents only one facet of a comprehensive approach to health and fitness. It is a tool for convenience and muscle support, used in tandem with a nutrient-rich, whole-foods diet, regular exercise, and careful hydration. The flawless physiques we see are not the result of a single powder but of consistent, diligent, and well-rounded effort.

Frequently Asked Questions

Models may drink various types of protein shakes, depending on their dietary preferences. Common options include whey protein (fast-digesting), casein protein (slow-digesting), or plant-based protein powders derived from sources like pea, rice, or hemp.

Protein shakes are not strictly necessary, but they can be a convenient tool for models to ensure adequate protein intake, especially during intense training periods or when on the go. Many experts recommend prioritizing whole food sources of protein first.

No, consuming protein shakes alone will not cause a person to become bulky. Bulking up requires a specific training regimen and a caloric surplus. Protein helps repair muscles, which contributes to a lean, toned appearance, especially when combined with resistance training and a managed calorie intake.

Models get enough protein by consuming lean, nutrient-dense protein sources with their meals, such as chicken breast, fish, eggs, and Greek yogurt. They use protein shakes as supplements when needed to ensure they hit their daily protein targets without consuming excess calories.

The choice between whey and plant-based protein depends on individual needs. Whey is a fast-digesting, complete protein derived from milk. Plant-based protein (often a blend of pea, rice, or hemp) is a complete protein suitable for vegans and those with dairy sensitivities. Both can be effective supplements.

Models follow a holistic health regimen that includes a balanced, whole-food diet rich in vegetables, healthy fats, and complex carbohydrates, along with regular exercise. Staying hydrated and avoiding processed foods and excessive sugar are also key components.

Yes, some protein powders can be highly processed and contain added sugars, artificial sweeteners, or other additives that may pose health risks. It is recommended to choose high-quality products that are third-party tested and to use them as a supplement rather than a meal replacement.