Nutrition Diet: Are core power protein shakes actually good?

October 30, 2025 •

4 min read

In recent years, the protein supplement market has surged, with ready-to-drink options like Core Power becoming a staple for many fitness enthusiasts. But with convenience often comes scrutiny: are core power protein shakes actually good for you, or do potential downsides outweigh the convenience and high protein content?

Quick Summary

An evaluation of Core Power protein shakes, examining their high-quality, lactose-free milk protein against controversial artificial sweeteners and thickeners. Explores suitability for different fitness goals and provides healthier alternatives.

Key Points

High-Quality Protein: Core Power delivers a complete milk protein with all nine essential amino acids.
Contains Artificial Sweeteners: The shakes use sucralose and acesulfame potassium, which are controversial and linked to potential gut issues.
Features the Thickener Carrageenan: Some studies suggest carrageenan, used for texture, may promote gut inflammation.
Available in Two Potency Levels: Standard shakes contain 26g protein, while 'Elite' versions have 42g, which may be excessive for some.
Convenient but Processed: They are a convenient, ready-to-drink option but are classified by some as an ultra-processed food.
Lactose-Free: The ultra-filtration process makes the product lactose-free and suitable for many who are sensitive to dairy.

The Core Power Promise: Ultra-Filtered Milk and High Protein

At the heart of Core Power's marketing is its use of fairlife's ultra-filtered milk. This specialized filtration process removes lactose and a portion of the natural sugars, while concentrating the milk's protein content. This results in a product with a high protein-to-sugar ratio, catering to those seeking muscle recovery without a significant sugar spike. Core Power offers two primary versions: the standard shake with 26g of protein and the 'Elite' version packing 42g.

Benefits of Core Power protein shakes

High-Quality Protein: The complete milk protein (containing both whey and casein) provides all nine essential amino acids needed for muscle repair and growth.
Lactose-Free: The ultra-filtration process removes lactose, making it a viable option for individuals with lactose intolerance.
Electrolytes and Nutrients: In addition to protein, the shakes contain essential electrolytes and nutrients like calcium and Vitamin D, aiding hydration and overall health.
Convenience: Ready-to-drink format is ideal for on-the-go consumption, particularly for a quick post-workout recovery solution.
Taste and Texture: Many consumers praise the shakes for their smooth, creamy texture and pleasant taste, a notable departure from the chalky experience of some powdered shakes.

The Ingredients That Raise Concerns

While the milk protein is a solid foundation, a closer look at the ingredient list reveals several components that have attracted criticism from nutrition experts. The perception of a product as truly "good" hinges on more than just its protein count.

Artificial Sweeteners: Sucralose and Acesulfame Potassium (Ace-K)

Core Power shakes are sweetened with a blend of natural (monk fruit, stevia) and artificial sweeteners (sucralose and Ace-K). The inclusion of sucralose and Ace-K is particularly contentious. Studies have linked consistent, long-term consumption of these sweeteners to potential health issues, including:

Disruption of the gut microbiome, potentially impacting digestive health.
Altered insulin sensitivity, which is a concern for diabetics and those focusing on weight management.
Controversial links to inflammation and even carcinogenic effects in animal studies, though regulatory bodies maintain they are safe within acceptable daily intake levels.

The Thickening Agent: Carrageenan

Another point of contention is the use of carrageenan, a stabilizer derived from seaweed, to improve texture. While considered safe by many, some research suggests carrageenan may act as an inflammatory agent, potentially irritating the intestinal tract in sensitive individuals. This is an unwelcome ingredient for many seeking an anti-inflammatory diet.

Processing and Additives

The Environmental Working Group (EWG) has classified some Core Power products as "unhealthy ultra-processed food" due to factors like the inclusion of vague "natural flavors," dairy sourcing practices, and the presence of low-calorie sweeteners. While the ultra-filtration process is relatively natural, the added ingredients contribute to a higher degree of processing than a simple homemade alternative.

Is Core Power Right for You? A Comparative Look

Deciding if Core Power is a good choice depends on your specific nutritional goals and ingredient sensitivities. For athletes needing a convenient protein source, its benefits are clear. However, for those with a clean-eating focus or concerns about artificial additives, alternatives may be preferable.

Core Power vs. a Homemade Protein Shake


Feature	Core Power Shake	Homemade Protein Shake
Protein Source	Ultra-filtered milk protein (whey and casein).	Customizable: protein powder, Greek yogurt, or other whole foods.
Sweeteners	Blend of natural and artificial sweeteners.	Customizable: natural sweeteners like fruit, honey, or maple syrup.
Additives	Contains thickeners and stabilizers like carrageenan.	Typically additive-free, using only ingredients you select.
Processing Level	Ultra-processed, despite the milk filtration process.	Minimally processed, depending on the ingredients chosen.
Convenience	High (Ready-to-drink).	Moderate (Requires prep time).
Cost	Generally higher per serving.	Can be more cost-effective.

Conclusion: A Balanced Perspective

Are Core Power protein shakes actually good? The answer is nuanced. For those seeking a high-protein, convenient, and great-tasting recovery drink without lactose, Core Power is an effective and popular option. The ultra-filtered milk provides a complete protein source and vital nutrients.

However, for consumers who are sensitive to or actively avoid artificial sweeteners and processed additives like carrageenan, the potential downsides may make it a less desirable choice. In that case, turning to a high-quality protein powder mixed with whole-food ingredients offers more control over your nutritional intake and may align better with a clean diet philosophy. Ultimately, a balanced diet with protein from whole food sources should be the primary focus, with supplements like Core Power serving as a helpful, albeit processed, tool.

For more information on general protein intake and recovery, consult a qualified dietitian or visit an authoritative source like the American Journal of Clinical Nutrition.

Frequently Asked Questions

For those trying to lose weight, Core Power's high protein can promote satiety, but the artificial sweeteners sucralose and Ace-K might interfere with weight management goals by potentially impacting insulin sensitivity. Consulting a professional is recommended.

While Core Power is nutritionally dense in protein, it is designed primarily for post-workout recovery rather than a complete meal replacement. It lacks the full spectrum of nutrients found in a balanced meal.

Yes, due to fairlife's ultra-filtration process, Core Power shakes are lactose-free, making them suitable for many individuals with lactose sensitivity.

Key ingredients include filtered low-fat milk, natural flavors, monk fruit juice concentrate, stevia leaf extract, carrageenan, cellulose gel, cellulose gum, acesulfame potassium, and sucralose.

No, according to the manufacturer, all protein in Core Power shakes comes naturally from the ultra-filtered milk, with no additional protein powders or concentrates added.

Some individuals may experience side effects related to the ingredients, such as potential gut inflammation from carrageenan or digestive issues from artificial sweeteners, although this varies by person.

Core Power stands out with its ultra-filtered milk base, which concentrates protein and removes lactose. However, many alternatives may offer different sweetener profiles and potentially fewer processed ingredients, so comparison depends on individual preferences.