What Is a Protein Shake?
A beginner-friendly guide to protein shakes - what they are, how to make one, when to drink them, and whether you actually need one.
If you are new to fitness or nutrition, you have probably seen people drinking protein shakes and wondered what the fuss is about. Here is a simple, no-nonsense guide.
What Is a Protein Shake?
A protein shake is a drink made by mixing protein powder with a liquid - usually water, milk, or a milk alternative. Most protein shakes provide 20–30g of protein per serving, which is roughly equivalent to a chicken breast or four eggs.
The protein powder can come from various sources:
- Whey - the most popular, derived from milk
- Casein - also from milk, but slower-digesting
- Plant-based - pea, soy, rice, or blends
For a detailed comparison, see our protein powder guide.
Why Do People Drink Protein Shakes?
Convenience
Preparing a high-protein meal takes time. A shake takes 30 seconds to mix and can be consumed on the go. For busy people trying to hit their daily protein target, shakes fill the gap.
Post-Workout Recovery
After resistance training, consuming protein helps stimulate muscle protein synthesis. A shake is a practical way to get protein quickly when you may not feel like eating a full meal. Research supports consuming protein within a few hours of training for optimal recovery (Jäger et al., 2017, JISSN).
Calorie Control
If you are trying to lose fat while preserving muscle, a protein shake gives you a high dose of protein with relatively few calories - especially when mixed with water. A scoop of whey isolate in water is roughly 110 calories for 25+ g of protein.
How to Make a Basic Protein Shake
Ingredients:
- 1 scoop protein powder (25–30g)
- 240ml (1 cup) water, milk, or milk alternative
- Ice (optional)
Method: Add liquid, then powder, to a shaker bottle or blender. Shake for 15–20 seconds. Done.
Upgraded versions:
- Add a banana and peanut butter for a meal-replacement shake (~35g protein, 400 calories)
- Blend with frozen berries and Greek yogurt for a smoothie (~40g protein)
- Mix into coffee for a protein-boosted morning drink
When Should You Drink a Protein Shake?
There is no single "best" time. Choose what fits your routine:
| Timing | Why |
|---|---|
| Morning | Boost protein at breakfast if your meal is light |
| Post-workout | Convenient recovery option |
| Between meals | Bridge the gap between lunch and dinner |
| Before bed | Casein shake for overnight amino acid delivery |
The most important factor is total daily protein intake - not the exact timing of any single shake (Schoenfeld et al., 2013).
Do You Actually Need Protein Shakes?
No. Protein shakes are a supplement, not a necessity. If you can meet your daily protein target through whole foods - chicken, eggs, dairy, beef - you do not need shakes at all.
They become useful when:
- You have a high protein target (e.g. building muscle at 0.7–1.0g/lb or 1.6–2.2g/kg per day)
- You have a busy schedule
- You have a low appetite
- You are on a calorie-restricted diet and need protein-dense, low-calorie options
The Bottom Line
A protein shake is simply protein powder mixed with liquid. It provides 20–30g of high-quality protein in a convenient, fast format. Shakes are most useful when whole food alone is not enough to hit your daily target. They are a tool - not a magic solution - and work best as part of a balanced diet.
Track your shakes alongside your meals with Protein Pal to keep your daily protein count accurate.