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Ultimate Guide to Uses & Benefits of Protein Shakes

Can “nutrition in a bottle” replace nutrition on a meal plate? We are pondering and explaining nutritional drinks for seniors here!

Does “nutrition in a bottle” really benefit an aging body? Do protein shakes work?

Understanding the pros and cons of protein powder, protein pills, and protein supplement pills is important before choosing the best option to support overall health.

Read on to discover the truth about protein shake diet results and more, including five prime benefits of consuming protein as a senior.

Why Is Protein Important For Older Adults?

Protein is extra important for the elderly. While aging is a natural process, it does take a toll on the body. Luckily, paying attention to sources and intake of protein can support a healthy aging process.

1. Supports Overall Health & Wellness

A diet sufficient in protein is imperative for many reasons, regardless of age or fitness level. Seniors need the right amount of protein in order to maintain:

Muscle strength

Balance

Agility

Resilience

Protein acts as a potent “building block” for the body. They essentially stimulate building processes, and they aid in nearly every cell and body process. Especially for seniors, protein can help ease the aging process and maintain health in a way that minimizes risk.

2. Aids Digestion

With age, digestion slows down. Protein powder is much easier to digest than its more meaty alternatives. Protein provides a crucial function by balancing hormones and digestive enzymes involved in the digestion process.

It is worth looking closely at the ingredients list before deciding between options. For example, casein protein powder is especially slow-digesting. Protein helps the body to feel full for longer, and slow-digesting proteins especially can support a lingering feeling of fullness.

3. Improves Muscle Mass

Loss of muscle mass is normal in older adults. Sometimes this phenomenon can be linked to diminished strength or health issues.

Protein helps to counteract loss of muscle mass. Crucial to muscle repair and regeneration, protein also helps to promote recovery after exercise.

4. Supports The Body On A Cellular Level

Each and every cell in the body uses protein to function. The following body systems and parts, for example, need protein to function properly:

Skin, hair, and nails

Bones

Internal organs

5. Facilitates Several Body Processes

Protein also aids in many body processes, such as:

Healing from surgery, illness, or injury

Keeping fluid levels in balance

Maintaining healthy vision

Balancing hormones

Are Protein Shakes Good For Older Adults?

Protein shakes can be a great option for older adults. When considering options, it is important to recommend a protein powder that suits the needs of seniors.

Older adults have different nutritional needs than other groups. Factors beyond age, such as exercise, can affect the amount of protein an elderly person needs. Protein shakes or supplements can be a powerful part of the elderly diet that helps fill any nutritional gaps.

Research suggests that seniors are not as able to use protein as younger people. In other words, senior bodies may require more protein to meet their needs. Studies also show that older adults may not be getting the recommended amounts of protein.

Sufficient protein, eating enough calories, and incorporating balanced exercise options can all help in building muscle and preventing unintended weight loss. Getting enough protein is also a vital part of avoiding malnutrition.

The main message for seniors is that there is not one “right” protein. High-quality ingredients are something every senior should look for, but beyond that needs may differ.

Not all proteins are created equal. Consider all the options and discuss the pros and cons with a doctor and dietitian to discover the one that is the best option for overall health and wellness.

Pros

Individual needs for protein can vary, making protein powders and shakes a great option for some seniors. Potential benefits of protein powders, shakes, and supplements include:

Some can be mixed into water, coffee, milk, tea

Convenient and quick

Easy to digest

Can help meet general health and wellness goals, as well as nutrition needs

Excellent, fortified alternative for vegans and vegetarians

Can increase feeling of fullness, help slow digestion of carbohydrates (carbs), and even stabilize blood sugar levels

Liquid consistency

Adds variety to the diet

Cons

Often, whole foods are a dietitian’s first choice for seniors. Some older adults may find that protein powders are not a great option for them for the following reasons:

Not always available in multiple flavors

Some powder mixes contain sugar (many not be best for those monitoring carbohydrate intake)

Can be expensive

May contain possible contaminants

Phytates (in plant-based powders) may become problematic to some

Can cause digestive distress

Can be high in added sugars and calories

Can inhibit hunger cues

Negative side effects like constipation, diarrhea, vomiting and nausea

Easily over or underused

Another drawback of protein powders and supplements is that there is limited data on the long-term effects.

Supplemental Protein Sources

Protein supplements, powders, and shakes can be an easy and quick way to boost protein. There are two main types of protein found, including plant-based and animal-sourced.

1. Plant-Based

Plant-based protein sources are commonly called “incomplete”. This is due to the fact that they contain some amino acids (the “building blocks” of protein), but not all that the body needs. Plant-based options include:

Soy protein

Pea protein

Hemp protein

Brown rice protein

Peanut protein

Almond protein

Nut protein

Seed protein pumpkin seed)

Mixed plant proteins (may contain nuts, seeds, peas, lentils, legumes, etc.)

However, plant-based options can be great for those with dietary preferences or allergies that rule out animal-sourced items. When including plant-based nutrition in the diet, be sure to eat a variety of plant-based proteins throughout the day. This ensures that the body stays fueled and continues to receive the protein it needs to optimally function.

2. Animal-Sourced

Animal-sourced protein is another excellent option, especially for those who need more “complete” proteins. Containing all of the amino acids, protein sourced from meat, eggs, or dairy may be a great way for older adults to get the essential nutrition that they need.

Protein powders from animal sources include:

Milk proteins (casein and whey)

Egg protein (including egg white protein)

Beef protein

Goat protein

Both of these options can provide nutritionally adequate sources of protein for a senior’s diet. Often, the decision between plant or animal-based options is made based on preference. Dietary intolerances may also necessitate that one option is chosen over the other.

Each option has its pros and cons. No matter which one is chosen, it is crucial to seek out high-quality ingredients. Try and opt for items with:

No artificial additives

Whey sourced from grass-fed cows (higher quality protein)

Balanced amounts of carbohydrate and fat

Little to no added sugar, salt, or additives

Third-party certification NSF)

Contains extra vitamins or probiotics

Mixes easily with milk, milk alternatives, or water

Whey Protein Powder For Older Adults

Whey protein, in particular, has long been used as a protein supplement for exercise enthusiasts to build muscle. Recent research, however, suggests seniors may benefit as well. Many studies share results indicating that whey protein may be most effective for seniors that are struggling to rebuild muscle.

When looking for the right protein, whey may be a great option for seniors who have muscle loss as a result of:

Inactivity

Illness

Long hospital stays

It is important to note that these studies showed that activity plus protein supplementation are what rebuilt muscle. Lean muscle mass loss did not stop on its own due to whey protein supplementation. Whey did, however, help to rebuild muscle at an excellent rate once the older adults resumed activity.

Whey protein typically comes in three varieties:

1. Isolate

Isolate indicates that the protein comes from a source that is a whole food. It also means that the powder is filtered to remove trace contaminants or other unwanted components. In other words, isolate offers a very pure form of whey protein.

2. Concentrate

Whey concentrate is exactly what it sounds like. The concentrate is a concentrated source of protein. It is lower in nutritional value than the other options, but it is a more affordable product.

3. Hydrolyzed Whey Protein

Hydrolyzed whey is a favorite of many because it is the easiest to digest. Hydrolyzed whey protein goes through a special process to make it better able to be absorbed by the human body. The only downside? It is more expensive as an end product.

The great thing about these different options is that they sometimes overlap! For example, hydrolyzed whey protein isolate exists and is a high-quality choice for someone needing a pure and absorbable product.

Protein Shake Recs for Older Adults

Dietitians recommend considering a protein shake or supplement when protein needs are not met through food alone. When looking for a good fit, try finding supplement options that are sourced from real food sources

Remember, each of these options can be great but there can be “too much of a good thing”. Protein supplements can make it easier to provide too much protein in the diet.

Keep in mind that protein shakes and supplements provide a very concentrated dose of protein. Consider what it is being mixed with as well to help balance the nutrition that protein powders or pills provide.

The following items may be a great option for supplying protein in a senior’s diet. Each category lists the best options for different senior needs.

High Quality Ingredients

Transparent Labs 100% Grass-fed Whey Protein Isolate

OWYN Only What You Need 100% Vegan Plant-Based Protein Shakes

Affordable & On-The-Go Options

Ladder Whey Protein

Orgain Clean Protein Grass Fed Protein Shake

Fairlife Core Power Protein Shakes

At Least 25 Grams Of Protein (or More)

Transparent Labs 100% Grass-fed Whey Protein Isolate

Ladder Whey Protein

Opportuniteas Grass-Fed Whey Protein Isolate

Isopure Zero Carb Protein Powder

Muscle Milk Smoothie

These options have at least 30 grams of protein, but they also may contain additives and added sugars:

Bolthouse Farms Protein Plus

Premier Protein

Pure Protein Complete Protein Shake

Available In Bulk

Pure Whey Grass-Fed Whey Protein Powder

Vega One Organic All-in-One Shake, French Vanilla

FitPro GO! Lactose Free Real Milk Protein Shake

ICONIC Protein Drinks

Protein shakes can be great at increasing protein consumption. However, other goals, such as weight loss or diabetes management, may necessitate a closer look at the label.

Protein For Seniors with Diabetes

For weight loss, find shakes with:

No added sugars

No dextrins/maltodextrins (sweeteners that are made from starch)

No added branched-chain amino acids (BCAAs)

Elderly people who want to lower carbohydrate levels or people who are cutting back on sugar should avoid the following options:

Ladder Whey Protein

Ensure Original Nutrition Powder and Ensure Plus Nutrition Shake

Orgain Organic Protein, Vanilla Bean

Slimfast Original

Bolthouse Farms Protein Plus

Keep in mind that options like Glucerna and Naked can be sneaky. They offer a “carb steady” product which trades glucose for fructose.

While fructose does not raise blood sugar levels like glucose does, high fructose is thought to induce fat gain and inflammation. It is not able to be used by the body to replace glucose-based energy stores.

Options with low carbs, no carbs, or that use sweeteners lower on the glycemic index include:

Isopure Zero Carb Protein Powder

Nutiva Organic Hemp Seed Protein

Garden of Life Raw Organic Protein

SunWarrior Classic Plus

ICONIC Low Carb High Protein Drinks

GI Discomfort or Kidney Disease

Those with kidney disease cannot tolerate a ton of protein at once. It is ideal for kidney disease patients to stay between 5-15 grams of protein per serving if possible. The following options contain a lower range of protein content for those with digestive or absorptive issues.

For some older adults who do not have to manage these issues, only supplementary amounts of protein are needed. Lower doses of exercise and average nutritional needs can be met with the following formulas.

Contains 5-25 grams of protein:

Ensure Original Nutrition Powder

Pure Whey Grass-Fed Whey Protein Powder

HUM Core Strength Protein Powder

Orgain Organic Protein Powder

PlantFusion Complete Protein Powder

Harmless Harvest Protein Plant Based Smoothie

Isopure Cocotein Coconut Infused Protein Drink

Those with gastrointestinal problems, such as irritable bowel syndrome (IBS) or lactose intolerance, will want to find protein powders or supplements without:

Lactose sugars

Artificial sweeteners

Dextrins/maltodextrins

Allergens gluten)

Top Allergen-Free

ALOHA Organic Plant Based Protein Shake (dairy-free)

Koia Ready to Drink Plant Protein Shake Vanilla Bean (gluten-free)

FitPro GO! Lactose Free Real Milk Protein Shake

Top Vegan Options

Nature’s Best Plant-Based Vegan Protein Powder (by Isopure)

Vega Protein Nutritional Shake

OWYN Only What You Need 100% Vegan Plant-Based Protein Shakes

For improved taste and nutrition:

Mix with milk

Mix with milk alternative

Add a serving of fruit

Add a tablespoon of peanut butter

The Bottom Line on Protein Powders & Shakes

Protein is a crucial nutrient for older adults. Nutritional needs can be met through food usually, but sometimes a protein shake, powder, or supplement can substantially improve the dietary pattern.

The right shake or supplement can add delicious protein while also improving overall health and wellness for an elderly loved one.

References:

Dodd K. Protein Requirements for Older Adults. The Geriatric Dietitian. Published September 29, 2020.

Hancocks N. Morning protein shake: Good for elderly but maybe not for weight loss. Nutra Ingredients. Published November 2, 2020.

Harvard Health Publishing. The hidden dangers of protein powders. Harvard Health. Published April 10, 2020.

Health Essentials. How to Choose the Best Protein Powder for You. Cleveland Clinic. Published June 12, 2020.

Healthline Editorial Team. Whey Protein Shakes May Help Build Muscle Mass in Seniors. Healthline. Published August 1, 2017.

Hultin G. Plant Protein Powders. Today’s Dietitian. Published March 2020.

Jo C. 20 Ways To Get Your Elderly Parents to Eat More Protein With Their Meals. Home Care Assistance.

McMaster University. Ideal protein to help seniors rebuild lost muscle. Science Daily. Published October 9, 2018.

Savage E. The 8 Best Protein Shakes of 2021, According to a Dietitian. Verywell Fit. Published June 24, 2021.

Sellers C. Best Protein Powder for Elderly & Seniors. Total Shape. Published May 24, 2021.

Is Protein Powder Bad for You? Downsides and More

Protein powder is one of the top nutrition supplements on the market. Some people use it to support muscle growth, and others use it because they want to consume more protein than they’re getting from food alone. Protein powder can be part of a balanced diet. However, you may wonder if consuming a lot of protein powder can be harmful. The short answer is no, but it may have minor side effects. This article discusses whether consuming too much protein powder is dangerous, reviews the research on its side effects, and examines some misconceptions about protein powder. Share on Pinterest Mattia/Stocksy United

What is protein powder? Protein powders are concentrated forms of protein from animal or plant sources. You can buy them at many health food stores and online, and there’s a wide range of brands, types, and flavors to choose from. Animal-based protein powders are usually made of two milk proteins called whey and casein, with whey being more popular. While less common, protein powders containing beef or chicken protein are also available. Whey protein powder is isolated from whey, a liquid byproduct of cheese making that manufacturers spray-dry into a powder ( 1 , 2 ). Plant protein powders can be made from various plant-based proteins, such as brown rice, pea, soy, and hemp. Typically, plant-based protein powders contain a blend of plant proteins ( 3 ). Both types of protein powder will generally provide 20–30 grams of protein per scoop, so they are a great way to get additional protein in your diet. They also commonly contain added vitamins, flavors, and sweeteners. People often use protein powder after workouts to support muscle growth. Your muscles need enough protein to rebuild muscle tissue after a strength training workout ( 4 , 5 , 6 , 7 ). You might use it if you have difficulty meeting your daily protein needs through food alone — for example, if you aren’t eating large amounts of food or you’re following a vegan diet ( 8 , 9 , 10 ). That said, if you’re getting enough protein through food, it’s unlikely that you’ll see much benefit from taking protein powder. The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of your body weight per day. However, if you’re aiming to build muscle, this can go up to 0.6–0.9 grams per pound (1.4–2.0 grams per kg) per day. A good general rule is to try to get 20–40 grams of protein per meal ( 4 , 5 , 11 , 12 ). Summary Protein powder is a concentrated form of protein from plant or animal sources. Available types include whey, casein, pea, soy, and rice.

Is protein powder bad for you? Simply put, protein powder is not bad for you. It’s a convenient source of protein that helps many people meet their daily protein needs. Of course, if you have allergies to a certain type of protein or other ingredients in a protein powder, then it will cause you to have an allergic reaction. In that case, you should avoid that type of protein powder. The ingredients in protein powders vary significantly among brands and products. While the Food and Drug Administration regulates dietary supplements such as protein powder, manufacturers are responsible for evaluating the safety, effectiveness, and labeling of their products ( 13 , 14 ). This means that the labels on protein powders and other dietary supplements could provide misleading ingredient or product information. In fact, one study found that numerous protein powders actually contained lower-cost proteins such as chicken, rice, and soy ( 15 ). Though this is rare, protein powders may sometimes contain harmful ingredients or substances that have been banned in sports. Fortunately, many reputable protein powder brands use third-party testing to demonstrate their products’ safety and transparency ( 16 ). Try to select a protein powder from a reputable company with third-party testing. And make an effort to eat a balanced diet that includes plenty of protein-rich whole foods, such as lean meats, poultry, eggs, beans, lentils, tofu, nuts, and seeds. Summary Protein powder is not bad for you. Some protein powders may contain unwanted or harmful ingredients, but this is rare. Be sure to buy powders that have been through third-party testing — they will say this on the label.

Misconceptions about protein powder You might be worried about taking too much protein powder because you’ve heard that it affects your liver, kidneys, or bones. But research has shown that these claims are false. Here’s a look at these misconceptions in detail. Kidney and liver function One major concern some people raise about taking protein powder is that it affects the kidneys and liver. Experts once thought that too much protein could damage the kidneys and liver in healthy people, but many recent studies have disproven this ( 17 , 18 , 19 , 20 ). In one study, 48 men and women consumed a high protein diet from both food and whey-beef protein powder during an 8-week heavy resistance training program. Those who took the protein powder didn’t have any difference in kidney function ( 21 ). However, those with kidney disease or decreased kidney function have more difficulty excreting protein waste products in their urine and will need to monitor their protein intake. Decreased kidney function is defined as an estimated glomerular filtration rate (eGFR) of less than 90 ( 22 , 23 ). Therefore, unless you have chronic kidney disease or decreased kidney function, consuming protein powder and other high protein foods is likely safe. Bone health People once thought a high protein diet was harmful for bone health. This myth was rooted in the idea that protein’s high acid content “stripped” bones of their calcium, leading to high calcium levels in the urine and weaker bones ( 24 ). However, current research suggests that a high protein diet may actually boost bone health. Researchers believe it does this by promoting calcium absorption, supporting the growth of skeletal muscle mass, and preserving bone mass during weight loss ( 24 , 25 , 26 , 27 ). In an 18-month high quality study, 280 older men and women consumed 45 grams of whey protein or a placebo each day. Results showed no differences in bone composition between the groups ( 28 ). Interestingly, the whey protein group preserved significantly more muscle mass, suggesting that protein may help reduce age-related muscle loss. This may benefit bone health by allowing aging people to stay active longer ( 28 ). Summary To date, there is no evidence that consuming protein powder or high protein foods is harmful to bone, liver, or kidney health. If you have kidney issues, speak with a doctor before taking protein powder to make sure it’s safe for you.

Potential digestive issues Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder. If you’re lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas. Instead, opt for a plant-based protein powder or try whey protein isolate, which is much lower in lactose than other dairy protein powders ( 29 ). If you want to use plant-based protein powder, read the ingredient label carefully to identify any potential food allergens or sensitivities. For example, soy and gluten are common allergens found in plant-based protein powders ( 30 ). Furthermore, those who have irritable bowel syndrome or are sensitive to FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols) may experience bloating and cramping from pea protein powder or powders with added sugar alcohols ( 31 ). Companies may add sugar alcohols as low calorie sweeteners. Trial and error will help you determine the best protein powder for you. Summary The main side effects of consuming a lot of protein powder are digestive issues such as bloating, gas, and cramping. If you have any food sensitivities, be sure to read the label first.

How much is too much? Most people’s bodies can process excess protein from food and supplements and can safely tolerate 1.14–1.5 grams per pound (2.5–3.3 grams per kg) of protein per day ( 4 , 32 ). However, more research is needed to investigate an upper limit for protein powder consumption. Until then, if you want to use protein powder, stick to 1–2 servings per day and get the rest of your protein through food. Summary There’s no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.

Is protein powder safe for children and teens? Protein is important for growth and development during childhood and adolescence. Most experts agree that children and teens should get their protein from food sources such as ( 33 , 34 , 35 ): meat

poultry

dairy

beans

lentils

eggs

tofu In some cases, a healthcare professional might recommend that a child take a protein supplement, such as PediaSure, if the child is malnourished, is a picky eater, or has strict dietary restrictions. While there is no data to suggest that protein powder is harmful to children and teens, relying on protein powder and supplements may displace nutritious, whole foods in the diet. Therefore, protein-rich whole foods should come first ( 36 ). If you’re concerned that your child or teen isn’t getting enough protein, speak with a registered dietitian, a qualified nutritionist, or your child’s doctor. Summary Children and teens should aim to get their protein from food first to ensure they’re getting enough calories and nutrients. A healthcare professional may recommend a protein supplement for picky eaters or those with malnutrition.

Other things to consider Protein powder can be a great addition to a balanced diet. However, here are a few important considerations. Purchasing a safe protein powder It might feel overwhelming to choose a protein powder from the many available options online or at the health food store. Here are a few things you can do to make it easier: Look for third-party testing. Check product labels for certifications from reputable third-party organizations such as NSF International’s Certified for Sport, USP, Informed Choice, ConsumerLab, and the Banned Substances Control Group.

Check product labels for certifications from reputable third-party organizations such as NSF International’s Certified for Sport, USP, Informed Choice, ConsumerLab, and the Banned Substances Control Group. Read the label. If you’re looking to avoid a certain ingredient, be sure to read the label carefully. In addition to the ingredients list, a label may give information about a product, such as whether it’s vegan or gluten-free.

If you’re looking to avoid a certain ingredient, be sure to read the label carefully. In addition to the ingredients list, a label may give information about a product, such as whether it’s vegan or gluten-free. Look at the serving size. The best protein powders will contain 20–30 grams of protein per scoop. Use it as a supplement, not a replacement Though protein powder can be a great addition to your diet, you don’t need to consume it to be healthy. Whole, protein-rich foods contain vitamins and minerals that are important for health. What’s more, they take longer to digest than protein powder, so they may make you feel full longer. On the other hand, protein powder is considered “predigested” and will leave your stomach more quickly after you consume it than whole foods do ( 37 ). Instead, use protein powder to supplement your balanced diet at times when you may not be able to meet your protein needs. Summary When shopping for a protein powder, look at the label to ensure the product has been third-party tested and doesn’t contain any unwanted ingredients. Ideally, use protein powder in addition to a nutritious diet, not as a replacement for one.

Eric Carter

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