Is There a Drink That Has Protein In It? A Comprehensive Guide

A 2015 study showed that a high-protein breakfast helped women consume up to 135 fewer calories later in the day. For those wondering, is there a drink that has protein in it? The answer is yes, and incorporating these beverages can be a simple way to increase daily protein intake and support your health goals.

Quick Summary

Many beverages, including milk, protein shakes, and plant-based alternatives, are excellent sources of protein. These drinks offer a convenient way to boost daily intake for muscle repair, satiety, and overall wellness.

Key Points

• Versatility: Protein is available in a wide array of drinks, from natural dairy and plant-based milks to commercial shakes and homemade smoothies.

• Convenience: Ready-to-drink (RTD) and powdered protein shakes offer a quick and easy protein boost for those with busy schedules.

• Satiety: High-protein beverages can increase feelings of fullness, which may aid in weight management and reduce overall calorie intake.

• Muscle Support: Post-workout protein drinks provide essential amino acids for repairing and building muscle tissue.

• Variety: Options exist for nearly every dietary need, including vegan, lactose-free, and high-fiber choices.

• Recovery: Consuming a protein drink can accelerate muscle recovery after exercise, helping to reduce soreness.

The Rise of Protein-Rich Beverages

In the quest for convenient and nutritious sustenance, protein-rich beverages have moved far beyond the realm of hardcore athletes and bodybuilders. They have become a mainstream solution for anyone seeking to supplement their diet with a quick, efficient source of high-quality protein. The options range from simple household staples like milk to sophisticated commercial products and delicious homemade concoctions. Understanding the variety available and their specific benefits can help you make informed choices that align with your dietary needs and health objectives.

Dairy-Based Protein Drinks

For generations, milk has been a classic and reliable source of high-quality protein, providing all nine essential amino acids. A single 8-ounce cup of cow's milk contains about 8 grams of protein, a significant contribution to your daily intake.

• Cow's Milk: Whether you choose whole, semi-skimmed, or skimmed milk, the protein content remains relatively consistent at about 8 grams per cup, with variations primarily in fat and calorie content.
• Kefir: This fermented, yogurt-like drink is rich in both protein and probiotics, offering about 8.8 grams of protein per cup. The probiotics support healthy digestion and gut health.
• Greek Yogurt Drinks: Many brands offer drinkable Greek yogurt, which is typically higher in protein than regular yogurt due to its straining process. They provide a tangy, satisfying way to get a protein boost.
• Whey and Casein Shakes: Derived from milk, whey and casein protein powders are two of the most popular supplements. Whey is known for its fast absorption, making it ideal for post-workout recovery, while casein digests slowly, providing a sustained release of amino acids.

Plant-Based Protein Drinks

For those who are vegan, lactose intolerant, or simply prefer plant-based options, the market is rich with alternatives. Many of these drinks offer comparable protein levels to their dairy counterparts, especially when fortified or blended.

• Soy Milk: Fortified soy milk is one of the best plant-based sources, offering a protein content that rivals cow's milk, with approximately 6.3–9 grams per cup. It's a complete protein and often enriched with vitamins and minerals.
• Pea Protein Milk: Made from yellow peas, this milk alternative is a potent source of protein, with some varieties delivering 8 or more grams per cup. Pea protein is also less allergenic than soy.
• Homemade Protein Smoothies: The possibilities are endless when making your own plant-based protein drinks. Combining ingredients like pea, rice, or hemp protein powder with fruits, vegetables, nut butters, and seeds creates a customizable, nutrient-dense drink.
• Hemp Protein Milk: Sourced from hemp seeds, this plant milk is a complete protein, rich in omega-3 and omega-6 fatty acids.

Commercial Protein Shakes and RTDs

Ready-to-drink (RTD) protein shakes offer the ultimate convenience for those on the go. These products are formulated for specific nutritional needs, from muscle growth to weight management.

• Meal Replacements: Brands like Ensure provide a balanced mix of protein, carbohydrates, and fats to serve as a complete meal.
• Workout Recovery Drinks: Products like Core Power and Fairlife Core Power are formulated with high amounts of protein and electrolytes to aid in muscle recovery after exercise.
• Vegan RTD Shakes: For instance, OWYN and Koia offer pre-packaged vegan protein shakes made from pea, pumpkin seed, and other plant-based proteins.

DIY High-Protein Drink Recipes

Creating your own protein drinks is simple and ensures you know exactly what ingredients are included. Here are a few ideas:

• Peanut Butter Banana Protein Shake: Blend a scoop of your favorite protein powder (whey, casein, or plant-based) with a frozen banana, a tablespoon of peanut butter, and a cup of milk or milk alternative.
• Chocolate Avocado Protein Shake: For a rich, creamy shake, combine chocolate protein powder with half an avocado, a cup of milk (dairy or almond), and a bit of cocoa powder.
• Berry Kefir Smoothie: Mix plain kefir with a handful of mixed berries and a scoop of protein powder for a probiotic and protein-rich drink.

Comparison: Dairy vs. Plant-Based Protein Drinks

Feature	Dairy-Based Protein Drinks	Plant-Based Protein Drinks
Protein Source	Milk (whey, casein), kefir, drinkable yogurt	Soy, pea, hemp, brown rice, nuts, seeds
Protein Quality	Complete protein source, all essential amino acids	Many, like soy and hemp, are complete; others are fortified or combined for a complete profile
Allergens	Contains milk/lactose, not suitable for lactose intolerance or dairy allergy	Suitable for vegan and dairy-free diets; some may contain soy or nuts
Speed of Absorption	Whey is fast-absorbing; casein is slow-absorbing	Varies by source; pea and rice blends can offer varied absorption rates
Taste/Texture	Creamy texture, familiar taste; can be sweet or tangy (kefir)	Can range from mild to earthy; often thicker when seeds or nut butters are added
Added Benefits	Probiotics (kefir), calcium	Fiber, omegas (hemp), antioxidants (fruit blends)

The Benefits of Drinking Protein

Beyond simply building muscle, incorporating protein-rich beverages into your diet offers a number of significant health advantages:

• Weight Management: Protein can help you feel full for longer, which can reduce overall calorie intake throughout the day. This satiety effect helps manage appetite and may aid in weight loss or weight maintenance efforts.
• Muscle Maintenance and Growth: High-quality protein provides the amino acids necessary for muscle repair and growth, especially when combined with consistent strength training. This is vital for athletes and older adults alike.
• Improved Recovery: Post-workout protein drinks can speed up muscle recovery by assisting with muscle protein synthesis, helping to reduce soreness and prepare your body for the next workout.
• Convenience: Protein drinks offer a quick and easy nutritional boost, making it easier to meet your daily protein targets, especially during a busy day or when you don't have time for a full meal.
• Metabolism Boost: Your body uses more energy to digest protein than it does for fat or carbs, providing a slight metabolic boost. Building lean muscle mass also increases your overall metabolic rate.

Conclusion

From traditional milk to innovative commercial and DIY options, it is clear that there are many delicious and convenient ways to incorporate a drink that has protein in it into your diet. Whether your goal is to manage your weight, build muscle, or simply ensure adequate daily intake, the versatility of protein-rich beverages provides a solution for almost every taste and dietary requirement. By understanding the sources—both dairy and plant-based—and the benefits, you can choose the best options to fuel your body and support your health journey.

For more detailed information on protein intake, consult resources like Healthline on the health effects of milk and protein powders.

Frequently Asked Questions

What are the best dairy sources of protein drinks?

Excellent dairy sources include cow's milk (about 8g protein per cup), kefir (fermented milk with probiotics), drinkable Greek yogurt, and protein shakes made with whey or casein powder.

Can protein drinks help with weight loss?

Yes, protein drinks can aid in weight loss by increasing satiety, which helps reduce appetite and overall calorie consumption. Protein also helps preserve lean muscle mass during a calorie deficit.

Are plant-based protein drinks as effective as dairy?

Many plant-based proteins, like soy, are complete proteins with all essential amino acids. Others, like pea or rice, are often combined in blends to achieve a complete profile. For muscle growth, both can be effective, though whey is absorbed fastest.

When is the best time to drink a protein shake?

A protein shake can be consumed at any time, but many people find it beneficial after a workout to aid muscle recovery. A slow-digesting casein shake before bed can also help fuel muscle repair overnight.

How can I make a homemade protein drink?

You can blend your favorite protein powder with ingredients like milk (dairy or plant-based), a frozen banana, peanut butter, and fruits or vegetables. You can also mix kefir with berries for a simple, nutritious smoothie.

Are there any side effects to drinking protein shakes?

For most healthy individuals, protein shakes are safe in moderation. Some people who are lactose intolerant may experience bloating or gas from whey-based shakes. Always consult a doctor if you have health concerns or before starting new supplements.

What are some high-protein drink options besides shakes?

In addition to shakes, options include cow's milk, fortified soy milk, kefir, and bone broth. Many plant-based milks made from soy or pea are also high in protein.

Is bone broth a good source of protein?

Yes, bone broth is a good source of protein and can contain about 9 grams of protein per cup, depending on the preparation. It can be consumed on its own or used in recipes.