Oh, protein. How we need you. But we also don’t want too much of you. With a rise in the prevalence of protein shakes and bars, the convenience of adding protein to your diet has skyrocketed. It may also come with a risk—and that risk isn’t always about the protein.
Most people in developed countries typically get enough protein in their daily diets through balanced meals from meat, fish, eggs, dairy, legumes, and grains, Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian, tells Delish. Those following specialized diets may require a bit of extra planning to ensure sufficient protein intake, but nutrient-dense choices make it achievable.
That’s a good thing, since protein is the building block of cells and is involved in so many processes within the body, including muscle repair and growth, especially as we age, Michelle Routhenstein, MS, RD, CDCES, CDN, a registered dietitian who specializes in heart disease at EntirelyNourished.com, tells Delish.
For people with a normal dietary routine, having a daily protein shake or protein bar isn’t likely to lead to excessive protein intake, Manaker says. However, she cautions to watch for the protein content of other meals and snacks throughout the day. “Someone with a protein-rich diet to begin with may easily surpass their recommended levels by adding a shake or bar,” she says.
Rosemary Trout, DHSc, associate clinical professor at Drexel University, tells Delish getting enough protein is more a concern than too much.
A holistic approach is key. “If you are only focusing on meeting protein needs and not eating enough other macronutrients, like carbohydrates and fats in addition to the protein, this can lead to nutrient deficiencies and health consequences,” Yasi Ansari, MS, RDN, CSSD, spokesperson for the Academy of Nutrition and Dietetics, tells Delish. “By getting enough variety, we are supporting our digestion, energy levels, muscle health, supporting our immune system and so much more.”
For those who aren’t getting much protein in their diet, either due to lack of time or by ingredient choice, subbing a protein drink or bar in place for a meal is better than not having any protein at all, according to the experts.
How Much Protein Do We Need—& How Much Is Too Much?
Activity levels and age play key roles in determining the point of excess in the world of protein. Manaker and Trout recommend a daily intake of about .8 grams per kilogram of body weight (or 0.36 grams per pound) for most sedentary adults, which is the official recommended daily allowance (RDA). That RDA increases in highly athletic people, and, often, for pregnant women. Exceeding needs by excessive margins (the definition of which really varies based on your personal needs) can tip you into the overconsumption territory.
Knowing your personal protein needs and intake levels can help determine the role of a protein shake or bar.
Too Much Vs. Too Little Protein
Ansari encourages people to focus on variety and aim for three to four ounces of protein at meals, in combination with carbohydrate-rich options and food with heart-healthy fats. Trout says it is the amino acids bonded together to form functional proteins that benefit our bodies. Those nine essential amino acids are found in food and get delivered differently depending on the food, with animal proteins most readily assimilated into our bodies. She says that whole foods are the primary way to get a maximum health benefit and nutrient density, but if you’re deficient or in a hurry, the processed products provide convenience, although they may not be as nutrient dense.
Exceeding protein levels excessively could put a strain on your kidneys. “High protein levels make the kidneys work harder to remove waste from protein breakdown, potentially leading to kidney damage over time,” Routhenstein says. “Excess protein can lead to higher calcium excretion, which could affect bone health and increase the risk of cardiovascular issues.”
Excess protein can also contribute to dehydration if your water intake doesn’t increase proportionally, Manaker says, which can lead to digestive issues. If the high levels of protein create a caloric surplus, it can also contribute to weight gain. Routhenstein notes that long-term excess protein may also strain the heart and can lead to increased calcium excretion, which impacts bone health and cardiovascular function—but, again, the risks of not getting enough protein are more of a concern.
“When you don’t get enough protein, your body can struggle to repair and build tissues, leading to muscle loss, weakness and fatigue,” Manaker says. “Over time, the insufficient protein may also weaken the immune system, delay wound healing and cause a range of other health issues like brittle hair and nails.” Adequate protein intake is key for bone health; too little puts you at risk for osteoporosis later in life.
The effects of too little protein over time can be fatal, Trout cautions.
Protein deficiency may contribute to low levels of important minerals, such as iron and zinc, which helps with energy production and immune function. Also, as Ansari notes, not eating enough protein may leave you unsatisfied after meals.
Are Protein Bars & Shakes Healthy Or Not?
The accessibility of protein shakes and bars these days has pros and cons. It has made high-protein options convenient for those on the go or with specific dietary needs, but the hidden risk in some of the products come in the form of heavily processed ingredients containing added sugars, artificial flavors and preservatives. “Choosing minimally processed products and focusing on whole food protein sources is key to making a positive impact on overall health,” Manaker says.
Routhenstein agrees. “While these products offer conveniences,” she says, “they may not always be the healthiest choice, especially if they replace whole, unprocessed foods in your diet.”
Ansari recommends protein shakes and bars in moderation—she says it’s best to prioritize getting a variety of nutrients from foods, and then adding in bars or shakes only to make meeting needs more convenient.
The bottom line: Many Americans get enough protein in their daily meals, so adding a shake or bar may not be necessary, but will likely not be harmful, especially if other protein consumption is limited. Continued exposure to excess protein could put a strain on the body, especially the kidneys, but not having enough protein poses graver concerns.
