{"id":566199,"date":"2026-03-28T08:46:14","date_gmt":"2026-03-28T08:46:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/566199\/"},"modified":"2026-03-28T08:46:14","modified_gmt":"2026-03-28T08:46:14","slug":"protein-drinks-seem-like-an-easy-win-but-dietitians-say-they-work-differently-than-you-think","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/566199\/","title":{"rendered":"Protein Drinks Seem Like an Easy Win\u2014but Dietitians Say They Work Differently Than You Think"},"content":{"rendered":"

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Drinking Vs. Eating Protein: Which Is Healthier?ATHVisions – Getty Images<\/p>\n

There\u2019s never been a better time to get protein into your diet<\/a>. In addition to foods that naturally contain it, you can now choose from plenty of liquid protein-infused products like coffees, shakes, and even sodas. With that, it\u2019s understandable to wonder if it matters if you drink or eat your protein.<\/p>\n

Every person\u2019s protein needs are slightly different and vary based on things like their activity level, age, and weight. The recommended dietary allowance<\/a> (RDA) for protein hasn\u2019t changed in decades and is a mere 0.8 grams per kilogram of body weight. But many healthcare providers suggest aiming to get at least 1 gram per kilogram of body weight, and possibly more. So, if you weigh 150 pounds, that means you should try to fit 68 grams of protein into your day.<\/p>\n

Meet the experts: Sonya Angelone, Ph.D., R.D.N.,<\/a> a nutritionist and registered dietitian based in San Francisco; Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy<\/a>; Jessica Cording, R.D., C.D.N.,<\/a> author of The Little Book of Game-Changers<\/p>\n

If you\u2019re not a huge meat-eater, that may seem like an intimidating number\u2014and raise the allure of protein-packed drinks. But is getting it from a drink like protein coffee<\/a> or soda the same as having it from something like meat or eggs? We tapped three dietitians to explain.<\/p>\n

What\u2019s the difference between eating and drinking your protein?<\/p>\n

There are a few key differences here. \u201cThey both contain protein. However, the type and quality of protein can vary significantly,\u201d says Sonya Angelone, Ph.D., R.D.N.,<\/a> a nutritionist and registered dietitian based in San Francisco.<\/p>\n

Protein isn\u2019t the only nutrient you\u2019ll get when you eat whole foods, points out Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy<\/a>. \u201cYou\u2019re not just getting amino acids, you\u2019re getting minerals like iron, zinc, magnesium, calcium, phosphorus, and potassium, along with vitamins such as B12 and B6, depending on the source,\u201d he says. \u201cThese support oxygen transport, enzyme function, muscle contraction, and overall metabolism.\u201d<\/p>\n

Whole foods require chewing, which slows down how fast you eat, Keatley says. These more traditional protein sources also move through your gut more slowly and help you to feel fuller, longer, Keatley says.<\/p>\n

\u201cLiquid protein delivers amino acids efficiently, but lacks that structure and is typically less filling, making it easier to consume more without noticing,\u201d he says.<\/p>\n

There are nutritional shakes that contain protein that have been used for years to help people who struggle to get in enough of the macronutrient. But the latest protein-infused drinks aren\u2019t usually considered meal replacements, points out Jessica Cording, R.D., C.D.N.,<\/a> author of The Little Book of Game-Changers. \u201cThese are their own category of beverages,\u201d she says.<\/p>\n

Drinking vs. eating protein: Which is better for you?<\/p>\n

Sipping on a protein-infused coffee or protein soda isn\u2019t the same thing as eating foods that contain protein, Cording says. While you\u2019re getting protein either way, you still need to eat real food to cover all your nutritional bases after having a protein drink, she says.<\/p>\n

Angelone agrees. \u201cAn important benefit from getting protein from foods is that real food is simpler and contains minimal other additives unless processed,\u201d she says. Food also contains other nutrients that you may not find in protein-infused drinks, she points out. \u201cVegetarian sources of protein from foods usually contain fiber, which helps keep you more satisfied and your gut healthy,\u201d Angelone adds.<\/p>\n

Many liquid protein sources like shakes and enhanced coffees have additives like sugar or artificial sweeteners, along with preservatives and thickeners or emulsifiers that may not sit well with everyone, Angelone says.<\/p>\n

Focusing on liquid protein sources can displace other important ways of getting in nutrients, Keatley says. \u201cRelying on drinks can reduce fiber, micronutrient intake, and dietary variety,\u201d he says. \u201cMany products include added sugars, sugar alcohols, or high caffeine loads, which can cause gastrointestinal distress or interfere with sleep as well.\u201d<\/p>\n

Drinking your protein may not leave you feeling as satisfied as if you were to eat it, Cording says. \u201cI\u2019ve found with clients over the years that there is a mental and behavioral component to sitting down and consuming a meal that you chew,\u201d she says. \u201cWhen you\u2019re just drinking, there can be a bit of a disconnect.\u201d<\/p>\n

Unless you have specific dietary needs, Keatley suggests aiming to get protein from food first. \u201cWhole protein sources should anchor meals because they provide satiety and a broader nutrient profile,\u201d he says. \u201cLiquid protein is a tool for convenience, low appetite, or time constraints, such as post-exercise or during a compressed schedule.\u201d<\/p>\n

What happens if you have too much protein?<\/p>\n

Most people won\u2019t use more than 20 to 22 grams of high-quality protein per meal or snack, Keatley says. \u201cBeyond that, you don\u2019t get a proportional increase in muscle-building,\u201d he explains. \u201cThe excess amino acids are not stored as protein; they are either oxidized for energy or converted in the liver, with the nitrogen excreted as urea and the carbon skeletons used for energy. Or, if intake is high enough, stored as fat.\u201d<\/p>\n

Having several protein-infused drinks across your day may push your intake of the macronutrient \u201cwell beyond what is useful without any additional benefit,\u201d Keatley says.<\/p>\n

Cording agrees that it\u2019s possible to overdo it with protein when protein-infused drinks are in the mix. While having too much protein may lead to kidney damage, she says it\u2019s hard to get to that point as a healthy adult. \u201cYou would start to feel really full first,\u201d Cording says. \u201cThere is still a point where the body is like, \u2018Whoa. We had a lot of protein. We don\u2019t want food for a while.\u2019\u201d<\/p>\n

However, if you have kidney issues to start, Cording suggests checking in with your healthcare provider about your protein needs and how to avoid overdoing them.<\/p>\n

Overall, though, she says weight gain is the biggest potential issue with having too much protein. \u201cProtein turns to fat if you have too much,\u201d she says.<\/p>\n

The best way to get protein<\/p>\n

Keatley suggests distributing protein across your day vs. having a lot in one or two sittings. \u201cPrioritize whole foods, and use liquid protein when it solves a specific constraint,\u201d he says. While you\u2019re at it, he suggests keeping tabs on how much protein you\u2019re having on a daily basis, along with how much added sugar you\u2019re adding to your diet.<\/p>\n

While Cording admits that the latest protein-infused drinks have a health halo, she also says they can be helpful for people who struggle to get in enough of the macronutrient each day. \u201cFor people who won\u2019t eat breakfast and will only have coffee in the morning, these may be helpful,\u201d she says. \u201cThey can have their place, but I wouldn\u2019t rely on them too much.\u201d<\/p>\n

Overall, Keatley suggests looking at protein-infused drinks as supplements, not staples of your diet. \u201cThey are useful after workouts, during travel, or when a full meal is not practical,\u201d he says. \u201cMost protein intake should still come from whole foods to maintain diet quality, satiety, and long-term adherence.\u201d<\/p>\n

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