There are lots of rumours circulating about protein shakes. Some say they make you lose weight automatically, others that they’re bad for your kidneys or only meant for bodybuilders. It’s time to weigh the most common myths against the facts, calmly and based on what we actually know. That way, you’ll know exactly what a protein shake does and doesn’t do.
| Myth | What’s actually true |
|---|---|
| You have to drink a shake straight after your workout | Your total protein intake over the course of the day matters more than the exact timing |
| Your body only absorbs 20 to 30 grams of protein per meal | You digest and utilise virtually all the protein you eat, even in larger portions |
| Protein shakes are bad for your kidneys | There is no evidence of this in people with healthy kidneys; in cases of kidney disease, a personalised approach is required |
| Protein powder is an artificial product | Good-quality powder is concentrated protein derived from ordinary food |
| You automatically lose weight from drinking a protein shake | A shake is not a slimming aid, but a way to supplement your intake |
| Protein shakes are only for strength athletes | Everyone needs protein; a shake is useful when your diet alone isn’t enough |
What exactly is a protein shake?
A protein shake is a concentrated source of protein in powder form that you mix with water, (plant-based) milk or yoghurt. The powder comes from food sources: whey and casein from milk, or vegan proteins from, for example, peas and fava beans.
Protein is a nutrient, just like carbohydrates and fat. It provides calories and amino acids, the building blocks of your body. There are high-quality and lower-quality proteins: high-quality proteins have a complete amino acid profile that your body can utilise effectively. Want to know what to look out for in protein powder? Read about the benefits of protein powder.
Myth or fact: do you have to drink a shake straight after your workout?
Myth. There isn’t a narrow window of just a few minutes during which you absolutely must drink a shake. What matters most is that you get enough protein throughout the day.
If you’ve eaten a normal meal around your workout, your body usually has enough fuel and protein to keep going for a while. Protein contributes to the maintenance of muscle mass, and it’s best to spread your intake across several meals rather than consuming it all at once. Want to know more about timing? Read about the best times to drink a protein shake.
Myth or fact: does your body only absorb 20 to 30 grams of protein per meal?
Myth. Your body digests and utilises virtually all the protein you eat, even if you consume more than 30 grams in a single meal.
That figure of 20 to 30 grams refers to the point at which your muscles respond most strongly to protein, not to how much your intestines can absorb. A larger portion is simply digested a little more slowly, and any protein that isn’t immediately used by your muscles is utilised by your body for other functions. So, when it comes to your total daily intake, the exact distribution matters less than is often thought.
Myth or fact: are protein shakes bad for your kidneys?
Myth for most people. In people with healthy kidneys, there is no evidence that a high-protein diet, consumed in normal quantities, impairs kidney function.
This idea stems from dietary advice for people with an existing kidney condition, for whom limiting protein intake is sometimes advisable. Do you have a kidney or liver condition, or are you pregnant? If so, consult your doctor or dietitian about the amount of protein that’s right for you. For healthy adults, a shake is simply a way to top up your daily protein intake.
Myth or fact: is protein powder an artificial product?
Myth. Good-quality protein powder is nothing more than concentrated protein from ordinary foods, without the need for any artificial ingredients.
Whey is the protein left over from cheese production, whilst vegan protein comes from sources such as peas, fava beans or rice. The difference lies in the quality and in what else has been added. A good rule of thumb: the shorter the ingredients list, the purer the powder. Want to know exactly how whey is made? Read about what whey protein is and what it does.
Myth or fact: do you automatically lose weight from drinking a protein shake?
Myth. A protein shake isn’t a slimming aid, but simply a way to top up your protein intake.
Whether you lose or gain weight depends on your overall diet and your energy balance, not on a single product. Some people actually use a shake to help them gain weight or to maintain their protein intake when they have a busy schedule. So a shake doesn’t do the work for you: it’s a tool to support your own diet.
Myth or fact: are protein shakes only for strength athletes?
Myth. Everyone needs protein, and a shake can be useful if you’re not getting your daily intake from your regular diet.
Think of busy professionals, people following a plant-based diet, or anyone with a reduced appetite who still wants to get enough protein. Exactly how much you need depends on your weight and how active you are. Work out how much protein you need each day. Do you follow a plant-based diet? Take a look at these five vegan protein sources.
So what can protein actually do for you?
Getting enough protein has a number of scientifically proven benefits. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones.
These benefits apply to protein from your entire diet, not just from a shake. A protein shake is primarily a practical way to make it easier to meet your total intake on days when you can’t manage it with regular meals.
Frequently asked questions about protein shakes
How much protein do you need each day?
That depends on your body weight and how active you are; for most people, the guideline is between approximately 0.8 and 1.6 grams per kilogram of body weight. You can find the full calculation in ‘How much protein do you need per day?’.
Can you consume too much protein?
For healthy adults, a generous protein intake isn’t a problem; your body uses what it needs and converts the rest into energy. Extremely high protein intake offers little added benefit, so aiming for your personal daily requirement makes more sense than consuming as much as possible.
Whey or vegan protein – which is better?
Both are fine; whey naturally has a complete amino acid profile, and a good vegan blend (such as pea and fava) comes very close to this. The choice depends mainly on your diet and preference, not on quality alone.
Can you incorporate protein powder into meals?
Yes, protein powder works well in porridge, yoghurt, pancakes or cakes. That way, you don’t have to drink a shake every time; check out our recipes for ideas.
Ekopura protein powder
If you’re opting for a protein shake, look beyond the flavour and check the ingredients list. At Ekopura, we use a short, transparent list of ingredients consisting of whey, casein or vegan protein, with no unnecessary additives. Several varieties (our natural whey, casein and pure fava) are certified organic. Take a look at the full protein range and take your time to compare which source suits you best.
