What Drinks Include Protein? Your Ultimate Guide to High-Protein Beverages

December 12, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, protein is a vital macronutrient essential for building and repairing muscle tissue. When seeking a quick and effective protein boost, knowing what drinks include protein can significantly enhance a balanced diet, whether for post-workout recovery or a convenient snack.

Quick Summary

This guide covers popular and creative drink options rich in protein, including dairy, plant-based alternatives, nutritional shakes, and homemade recipes to boost daily intake.

Key Points

Milk Varieties: High-protein cow's milk options significantly boost protein, offering a complete amino acid profile.
Plant-Based Options: Soy and pea milks are excellent sources of protein for vegan and lactose-free diets, often comparable to dairy.
Convenience: Ready-to-drink shakes and protein waters offer a quick and easy way to get protein on the go,.
Customizable Smoothies: Blending protein powder with fruits, vegetables, and nut butters creates personalized, nutrient-dense shakes.
Warm Options: Hot chocolate and coffee can be fortified with protein powder for a comforting and cozy nutritional boost.
DIY Recipes: Making your own protein drinks allows for full control over ingredients, sugar, and flavor profiles.
Sattu Sharbat: This traditional Indian beverage is an inexpensive, fiber-rich, and protein-packed alternative made from roasted ground chickpeas.

Common Dairy-Based Protein Drinks

Dairy products are among the most classic sources of liquid protein. They are widely available and offer a complete protein profile, meaning they contain all nine essential amino acids necessary for the body.

Milk

Standard cow's milk is a reliable source of protein, with a typical glass providing around 8 grams. For those looking for more, specialized high-protein milks are now common in grocery stores, sometimes offering double the protein content per serving. Fairlife is one example, using a filtration process to increase protein and calcium while reducing sugar. Both whole and low-fat versions are available, allowing consumers to choose based on their caloric and fat intake goals.

Protein Shakes and Smoothies

Protein shakes are perhaps the most well-known category of high-protein beverages. These can be homemade or purchased ready-to-drink (RTD). Homemade shakes offer flexibility in ingredients and flavor. They often combine protein powder (whey, casein, or vegan) with milk or water, fruits, and nut butters for a complete nutritional meal. Premade options are convenient for busy schedules, providing a set amount of protein without any preparation.

Greek Yogurt Drinks

Greek yogurt is strained to remove much of its whey, resulting in a thicker, creamier texture and a higher protein concentration than regular yogurt. Many companies now offer drinkable Greek yogurt products that are an excellent, probiotic-rich source of protein.

Plant-Based and Vegan Protein Sources

For those following a plant-based diet, numerous liquid protein options are available beyond just dairy.

Soy Milk and Pea Milk

Soy milk is a traditional alternative with a protein content comparable to cow's milk, typically around 7-8 grams per cup. Pea milk, made from pea protein isolate, has emerged as another powerful vegan contender, often fortified to match or exceed the protein levels of dairy milk.

Nut and Seed Milks

While almond milk is lower in protein, other nut and seed milks can provide a boost. Pistachio milk and some hemp seed milks, for example, contain protein and healthy fats. When choosing a nut or seed milk, it's essential to check the label, as protein content varies significantly by brand.

Sattu Sharbat

Originating from India, sattu is a flour made from roasted ground chickpeas or other grams. Sattu sharbat is a refreshing, traditional drink mixed with water, spices, and lemon, known for its high fiber and protein content, making it a natural, inexpensive protein shake alternative.

Specialized Protein Beverages

For specific needs, the market offers highly targeted protein drinks.

Protein Water

Protein water provides a lighter, less filling alternative to traditional creamy protein shakes. They are made with whey or collagen protein isolate and are ideal for hydration during or after a workout. They often contain 15-20 grams of protein and come in various fruity flavors, with some brands adding electrolytes.

Ready-to-Drink (RTD) Nutritional Shakes

Brands like Ensure and Boost offer balanced nutritional shakes that are protein-dense and often fortified with vitamins and minerals. These are ideal for meal replacement, for individuals with higher nutritional needs, or for those with difficulty eating solid food.

Hot Protein Drinks

Protein doesn't have to be limited to cold beverages. A variety of hot drinks can also be fortified with protein, especially during colder months.

High-Protein Hot Chocolate

By adding a scoop of chocolate-flavored protein powder or collagen to your hot cocoa mix, you can create a warm, comforting, and muscle-repairing treat. This is a great way to meet protein goals while enjoying a classic comfort drink.

Protein-Boosted Coffee

Adding a scoop of collagen powder or a flavored protein powder directly to your coffee is an increasingly popular trend. This provides a morning energy boost along with the amino acids needed for muscle support. For best results, it is often recommended to mix the powder with a small amount of hot liquid before adding it to the rest of the coffee to prevent clumping.

DIY Protein Drinks: Recipes and Tips

Crafting your own protein beverages at home allows for maximum control over ingredients and nutrition. Here are some quick ideas:

Classic Berry Smoothie: Blend a scoop of vanilla protein powder with mixed frozen berries, a handful of spinach, and almond milk for a delicious and antioxidant-rich smoothie.
Peanut Butter Chocolate Shake: Combine chocolate protein powder, a tablespoon of peanut butter, a frozen banana, and dairy or plant-based milk in a blender for a decadent, muscle-building shake.
Tropical Hydration Water: Mix unflavored or clear whey protein isolate with coconut water and pineapple juice for a light, refreshing, protein-fortified sports drink.

Comparing Protein Drinks


Drink Type	Pros	Cons	Best For
Dairy Milk	Widely available, complete protein, affordable	Contains lactose, higher fat in some versions	General nutrition, versatile cooking
Protein Shakes	High protein content, customized recipes, quick prep	Can contain added sugars, powdery texture if not mixed well	Post-workout recovery, convenient meal replacement
Plant-Based Milks	Lactose-free, suitable for vegans, often fortified	Protein content varies widely, some have added sugars	Vegan diets, those with lactose intolerance
Protein Water	Lightweight, refreshing, hydrating, low calorie	Less satiating than creamy shakes, can be more expensive	Light hydration during exercise, quick protein hit
Nutritional Shakes	Balanced nutrition, fortified with vitamins/minerals	Pre-formulated flavors, potentially higher sugar content	Meal replacement, supplemental nutrition
Hot Protein Drinks	Comforting, versatile, easy to customize	Temperature-sensitive protein powders can clump	Warm snacks, cold weather protein boost

Conclusion: Choosing the Right Protein Drink

From the high-protein punch of a classic shake to the refreshing lightness of protein-infused water, the options for incorporating protein into your liquid intake are vast. The best choice depends on your specific goals, whether it's maximizing muscle recovery, supplementing a meal, or simply staying hydrated. For those who prefer a vegan or lactose-free option, plant-based milks and DIY recipes provide excellent alternatives. Regardless of your preference, remember to read nutrition labels and choose products that align with your overall health objectives. A great resource for further nutritional guidance can be found at the Academy of Nutrition and Dietetics: https://www.eatright.org/.

Frequently Asked Questions

Generally, commercial protein shakes and concentrated powders mixed with milk contain the highest amount of protein per serving. Brands vary, but some specialized products can deliver over 30 grams of protein in a single drink.

While protein powder can be added to many drinks, not all are ideal. Hot liquids can sometimes cause certain protein powders (like whey) to clump. Unflavored or clear protein powders are best for mixing with juices or water, while flavored powders work well in milk, smoothies, or hot chocolate.

Yes, when used appropriately, protein drinks can be a healthy part of a balanced diet. They are beneficial for post-workout recovery, increasing daily protein intake, or serving as a meal replacement. However, it's important to choose options with minimal added sugars and artificial ingredients.

Protein drinks themselves do not cause weight gain. Weight gain or loss is determined by your total caloric intake versus expenditure. If a protein drink adds excess calories to your diet, it can contribute to weight gain. When used as a meal replacement or part of a calorie-controlled diet, it can be an effective tool for weight management.

Excellent vegan protein drink options include soy milk, pea milk, smoothies made with vegan protein powder, and sattu sharbat. When choosing, check the label for protein content, as it can vary, especially in nut and seed milks,.

It is not recommended to get all your protein from drinks alone. A balanced diet should include a variety of protein sources from both food and drinks. Relying solely on liquids can lead to missing out on other crucial nutrients like fiber, vitamins, and minerals found in whole foods.

The ideal time to consume a protein shake is often debated. Many fitness experts recommend drinking one within 30-60 minutes after a workout to aid in muscle repair. However, a shake can be consumed anytime to supplement your daily protein intake, such as with breakfast or as a snack.

Yes, many brands now offer clear protein waters. These typically use whey or collagen protein isolate and come in refreshing flavors like tropical fruit or citrus. They are a great alternative for those who dislike the creamy texture of traditional protein shakes.