you should get, more is not always better. Ideally, you want six to 15 grams of protein in your shake. Some will have as much as 20 to 30 grams, but there’s no way your body is going to absorb all of that, notes Koff. Likewise, anything less than six grams is not a decent source of protein.
Make It Yourself Whenever Possible. How can you be sure of what you’re getting? One easy way is to make them yourself. But when a blender, your favorite milk and some fresh produce are not available, pre-packaged shakes or restaurant ones can be a convenient option-just be aware of the ingredients, particularly preservatives and sugar.
Don’t Forget About Portion Sizes
Portion control is also key for healthier drinks. A super-sized protein drink, no matter what the ingredients are, will not necessarily be good for your body, and may end up causing weight gain.
“Many protein shakes have as many calories as a full meal, and some could even have a whole day’s worth,” warns Glassman. “Keep in mind: Are you using a protein shake as a post-exercise snack or as a meal replacement? Take note and monitor what you are drinking.”