There’s never been a better time to get protein into your diet. 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’s understandable to wonder if it matters if you drink or eat your protein.
Every person’s protein needs are slightly different and vary based on things like their activity level, age, and weight. The recommended dietary allowance (RDA) for protein hasn’t 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.
Meet the experts: Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian based in San Francisco; Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers
If you’re not a huge meat-eater, that may seem like an intimidating number—and raise the allure of protein-packed drinks. But is getting it from a drink like protein coffee or soda the same as having it from something like meat or eggs? We tapped three dietitians to explain.
What’s the difference between eating and drinking your protein?
There are a few key differences here. “They both contain protein. However, the type and quality of protein can vary significantly,” says Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian based in San Francisco.
Protein isn’t the only nutrient you’ll get when you eat whole foods, points out Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy. “You’re not just getting amino acids, you’re getting minerals like iron, zinc, magnesium, calcium, phosphorus, and potassium, along with vitamins such as B12 and B6, depending on the source,” he says. “These support oxygen transport, enzyme function, muscle contraction, and overall metabolism.”
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.
“Liquid protein delivers amino acids efficiently, but lacks that structure and is typically less filling, making it easier to consume more without noticing,” he says.
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’t usually considered meal replacements, points out Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. “These are their own category of beverages,” she says.
Drinking vs. eating protein: Which is better for you?
Sipping on a protein-infused coffee or protein soda isn’t the same thing as eating foods that contain protein, Cording says. While you’re getting protein either way, you still need to eat real food to cover all your nutritional bases after having a protein drink, she says.
Angelone agrees. “An important benefit from getting protein from foods is that real food is simpler and contains minimal other additives unless processed,” she says. Food also contains other nutrients that you may not find in protein-infused drinks, she points out. “Vegetarian sources of protein from foods usually contain fiber, which helps keep you more satisfied and your gut healthy,” Angelone adds.
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.
Focusing on liquid protein sources can displace other important ways of getting in nutrients, Keatley says. “Relying on drinks can reduce fiber, micronutrient intake, and dietary variety,” he says. “Many products include added sugars, sugar alcohols, or high caffeine loads, which can cause gastrointestinal distress or interfere with sleep as well.”
Drinking your protein may not leave you feeling as satisfied as if you were to eat it, Cording says. “I’ve found with clients over the years that there is a mental and behavioral component to sitting down and consuming a meal that you chew,” she says. “When you’re just drinking, there can be a bit of a disconnect.”
Unless you have specific dietary needs, Keatley suggests aiming to get protein from food first. “Whole protein sources should anchor meals because they provide satiety and a broader nutrient profile,” he says. “Liquid protein is a tool for convenience, low appetite, or time constraints, such as post-exercise or during a compressed schedule.”
What happens if you have too much protein?
Most people won’t use more than 20 to 22 grams of high-quality protein per meal or snack, Keatley says. “Beyond that, you don’t get a proportional increase in muscle-building,” he explains. “The 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.”
Having several protein-infused drinks across your day may push your intake of the macronutrient “well beyond what is useful without any additional benefit,” Keatley says.
Cording agrees that it’s 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’s hard to get to that point as a healthy adult. “You would start to feel really full first,” Cording says. “There is still a point where the body is like, ‘Whoa. We had a lot of protein. We don’t want food for a while.’”
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.
Overall, though, she says weight gain is the biggest potential issue with having too much protein. “Protein turns to fat if you have too much,” she says.
The best way to get protein
Keatley suggests distributing protein across your day vs. having a lot in one or two sittings. “Prioritize whole foods, and use liquid protein when it solves a specific constraint,” he says. While you’re at it, he suggests keeping tabs on how much protein you’re having on a daily basis, along with how much added sugar you’re adding to your diet.
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. “For people who won’t eat breakfast and will only have coffee in the morning, these may be helpful,” she says. “They can have their place, but I wouldn’t rely on them too much.”
Overall, Keatley suggests looking at protein-infused drinks as supplements, not staples of your diet. “They are useful after workouts, during travel, or when a full meal is not practical,” he says. “Most protein intake should still come from whole foods to maintain diet quality, satiety, and long-term adherence.”
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