Are you wondering whether a protein shake or a protein drink is the right choice for boosting your protein intake? With the growing popularity of these products, it’s easy to feel overwhelmed by the options. Let’s break down the differences, benefits, and considerations to help you make informed choices about protein drinks and shakes without prioritizing one over the other.

What Are Protein Drinks and Protein Shakes?

Protein drinks are ready-to-drink beverages formulated with protein as a primary nutrient. They’re convenient, often shelf-stable, and designed for quick consumption on the go. Think of them as pre-mixed, portable options, such as bottled smoothies or milk-based drinks fortified with protein.

Protein shakes, on the other hand, typically start as powdered protein mixes that you blend with water, milk, or other liquids. They allow for customization, letting you adjust the flavor, texture, and additional ingredients, such as fruits or nut butters. Shakes are popular among those who prefer a hands-on approach to their nutrition, such as athletes tailoring their intake or individuals crafting a meal replacement.

Both options deliver protein efficiently, but their format, preparation, and ingredient profiles differ, catering to distinct needs and preferences.

How Much Protein Do You Need?

Protein is essential for muscle repair, immune function, and overall health. The average adult needs about 0.36 grams of protein per pound of body weight daily. For a 150-pound person, that’s roughly 54 grams, which can be achieved through foods like 6 ounces of Greek yogurt (about 17 grams), a 4-ounce chicken breast (about 30 grams), or a cup of lentils (about 18 grams). Older adults may need more—around 0.6 grams per pound, or 90 grams for a 150-pound person—to support muscle maintenance and recovery.

While protein drinks and shakes can help meet these needs, most people can get sufficient protein from whole foods. However, these drinks can be helpful in specific situations, such as post-surgery recovery, reduced appetite, or intense physical training.

What’s in Protein Drinks and Shakes?

Both rely on processed protein sources like whey, soy, or pea protein isolates. These are extracted in labs, stripping away fats, carbs, and other nutrients found in whole foods, resulting in a concentrated protein source. While this makes them efficient, it also means they lack the broader nutrient profile of foods like eggs, fish, or beans.

• Protein Drinks: Pre-made drinks often include stabilizers, sweeteners, or emulsifiers to enhance texture and shelf life. Some may contain added sugars (e.g., up to 40 grams in certain brands), while others use non-caloric sweeteners like stevia or monk fruit, which may be linked to potential health risks such as type 2 diabetes when consumed excessively.

• Protein Shakes: Powders used for shakes vary widely. Some are minimally processed with few additives, while others include artificial flavors, sweeteners, or thickeners like guar gum. These additives can cause digestive discomfort in some people or may be linked to health risks such as type 2 diabetes.

Excess protein—beyond 25–30 grams per meal—may not be fully utilized by the body and could strain the kidneys, especially in those with undiagnosed kidney issues, which affect about one-third of adults over 65, according to the CDC.

Why Choose Dovember’s Protein Drinks?

Dovember offers convenient, tasty, and nutritious drinks sourced from trusted producers. These sugar-free drinks provide high-quality protein, making them perfect for post-workout recovery or busy days. Designed for active lifestyles, they fit effortlessly into your routine, whether at the gym or on the go.

Top 3 Healthy Protein Drinks from Dovember

Dovember offers a range of healthy protein drinks designed to support your active lifestyle with convenient, sugar-free options. These drinks deliver high-quality protein without added sugars, carbs, or fats, making them perfect for health-conscious individuals, fitness enthusiasts, and those following keto or vegan diets.

1. Amini Protein Carbonated Drink Green Tea Peach 330ml

This refreshing healthy protein drink combines the subtle flavor of green tea with a hint of peach, delivering 20 grams of protein per can. Sugar-free and vegan, it’s an ideal choice for a post-workout boost or a mid-day pick-me-up, with a clean, invigorating taste.

2. Amini Protein Carbonated Drink Raspberry Apple 330ml

Packed with 20 grams of protein, this sugar-free drink offers a delightful blend of sweet apple and tart raspberry. Caffeine-free and vegan, it’s perfect for those seeking a healthy protein drink to stay energized without compromising on flavor or dietary goals.

3. Amini Protein Carbonated Drink Pineapple Passion 330ml

Infused with tropical pineapple and passionfruit flavors, this healthy protein drink provides 20 grams of protein and a caffeine boost of up to 105 mg per can. Sugar-free and vegan, it’s a vibrant, energizing option for busy days or pre-workout fuel.

Natural Alternatives

Whole foods remain the gold standard for protein intake, offering nutrients like fiber, vitamins, and minerals alongside protein. Options such as kefir (8–10 grams of protein per cup), eggs, or legumes are nutrient-dense and minimally processed. If you prefer a drink you can customize, consider making your own to control the ingredients. For a natural, homemade option that you can prepare yourself, try this recipe:

Chocolate-Peanut Butter Smoothie

Blend 1 frozen banana, 1 cup of Greek yogurt, 1 cup of almond milk, 2 Tbsp. of peanut butter, and 1 Tbsp. of cocoa powder until smooth. Add ice to adjust thickness.

Per serving: ~200 calories, 8 g fat, 15 g carbs, 3 g fiber, 10 g total sugars, 0 g added sugars, 12 g protein, 80 mg sodium.

The Bottom Line

Neither protein drinks nor shakes are inherently better; they serve different purposes. Drinks, like those from Dovember, offer grab-and-go convenience, while shakes provide flexibility for customization. Both can supplement your diet when whole foods aren’t enough, but they’re not a replacement for nutrient-rich meals. Check labels for added sugars or additives, and consider your lifestyle and nutritional needs when choosing what’s right for you.

You can purchase a variety of protein-packed drinks from Dovember through our website or by downloading our app. Enjoy convenient, high-quality nutrition to fuel your active lifestyle!