Commercially available ready-to-drink protein smoothies are very popular these days, especially with the rise of protein-maxxing and GLP-1 RA medications.
However, the concept of a ready-to-drink milk-based beverage, often consumed after exercise, is not new. Flavoured milk, such as the good old chocolate milk, has been available for a long time and generally regarded as a good post-workout drink, as it contains fluid, carbohydrate, protein and electrolytes. On the other hand, protein shakes (protein powder + water or milk) has been usual practice within active populations, particularly those participating in strength training, for a long time.
Protein smoothies – pros and cons
The main benefit and selling point of a ready-to-drink protein smoothie is convenience. Having a bottle ready to go eliminates the need of carrying a sachet or container with powder and mixing it on demand. It also eliminates the need to wash the shaker.
They are also a good option for people who are interested in getting their protein from whole foods (namely, milk) rather than isolated proteins.
What are the cons? Cost is one, however supermarkets put these products on sale fairly often. Excess packaging is an important consideration, especially if you don’t recycle your empty bottles.
The ingredients list is an important consideration. All protein smoothies will contain stabilisers, flavourings and sweeteners that may be an issue for sensitive individuals. Some products contain added sugar, which can be an issue for some people. By the way, this is why I have included two Rokeby products: one with blue lid (no added sugar) and one with white lid (added sugar).
Not all ingredients are detrimental, though. Added fibre is normally a benefit (unless you are sensitive to the specific types of fibre included), as are added vitamins and minerals. Added enzyme lowers the lactose in the product, making it ideal for people with lactose intolerance.
Finally, let’s talk about energy. If you are trying to lose weight, drinking your calories is usually not a great idea. The exception is normally protein shakes (as in protein powder + water), not protein smoothies. Even the lowest energy protein smoothie including in this(833 kJ/199 kcal and 35g protein per serving) is significantly higher in energy than whey protein isolate in water providing the same amount of protein (664 kJ/158 kcal). This makes WPI in water the highest percent protein This would also be the lowest fat and sugar option.
Protein smoothies in Australia
Below are some of the chocolate-flavoured protein smoothies available in Australia. I have listed the serving size, ingredients and product websites.
Dairy Farmers Protein Smoothie Chocolate
- Serving size: 400ml
- Ingredients: Reduced fat milk, milk solids, prebiotic fibre (milk), cocoa powder (0.8%), natural flavour, salt, vegetable gum (407), sweeteners (950, 951)
- Website: https://dairyfarmers.com.au/product/protein-smoothie-chocolate/
Musashi High Protein Shake Chocolate
- Serving size: 375ml
- Ingredients: Skim milk, calcium caseinate, whey protein isolate, dextrose, maltodextrin, whey protein concentrate, fructo-oligosaccharides, cocoa powder, stabilisers (407, 412), emulsifiers (471, soy lecithin), flavour, acidity regulator (500), sweetener (955)
- Website: https://musashi.com/products/high-protein-shake-375ml?variant=43240302280873
My Muscle Chef Chocolate Protein Shake
- Serving size: 375ml
- Ingredients: Water, protein blend (12%) (milk protein concentrate, sodium caseinate (milk), milk solids, whey protein concentrate (milk)), cocoa powder (1.3%), flavours, stabilisers (sodium phosphate dibasic, cellulose microcrystalline, sodium carboxymethylcellulose, carrageenan), sweetener (sucralose)
- Website: https://www.mymusclechef.com/products/chocolate-flavoured-protein-shake-dr016
Pauls PLUS+ Protein Chocolate Flavoured Milk
- Serving size: 400ml
- Ingredients: Skim milk, milk solids, polydextrose (1200), cocoa powder (1%), natural flavour, enzyme (lactase), salt, stabiliser (407), sweeteners (950, 955)
- Website: https://www.pauls.com.au/products/flavoured-milk/pauls-plus-protein-chocolate-flavoured-milk-400ml
Rokeby Protein Smoothie Choc Honeycomb
- Serving size: 425ml
- Ingredients: Filtered low fat milk, cream (milk), erythritol, cocoa powder(1%), natural flavours, lactase enzyme, stevia (steviol glycosides), mineral salt (potassium chloride), salt, stabiliser(carrageenan)
- Website: https://rokebynutrition.com/collections/protein-smoothies/products/rokeby-protein-smoothie-choc-honeycomb
Rokeby Protein Smoothie Dutch Chocolate
- Serving size: 425ml
- Ingredients: Filtered low fat milk, cane sugar, cream (milk), dutch cocoa (1%), natural flavours, lactase enzyme, carrageenan, mineral salt (potassium chloride)
- Website: https://rokebynutrition.com/collections/protein-smoothies/products/rokeby-smoothie-dutch-chocolate
The Man Shake Ready-to-Drink
- Serving size: 450ml
- Ingredients: Water, protein blend (8%) (milk protein concentrate, sodium caseinate (milk), milk solids, whey protein concentrate (milk)), soluble maize fibre, cocoa powder (1%), glycine, vitamins and minerals (calcium phosphate tribasic, magnesium phosphate tribasic, sodium ascorbate, ferric pyrophosphate, dl-α-tocopheryl acetate, niacinamide, zinc oxide, vitamin A acetate, cyanocobalamin, pyridoxine hydrochloride, riboflavin, vitamin D3, calcium d-pantothenate, thiamin mononitrate, folic acid, potassium iodide), stabilisers (cellulose microcrystalline, sodium carboxymethylcellulose, carrageenan, sodium phosphate dibasic, gellan gum), flavours, medium chain triglycerides, emulsifier (sunflower lecithin), sweetener (sucralose)
- Website: https://themanshake.com.au/collections/ready-to-drink-protein-shakes
True All Natural Protein Shake Rich Chocolate
- Serving size: 375ml
- Ingredients: Ultra filtered milk, cream (milk), cocoa (0.75%), natural flavours, stabilisers (sodium citrate, acacia gum, gellan gum), enzyme (lactase)
- Website: https://www.trueprotein.com.au/products/all-natural-protein-shake
Up & Go Protein Energyze Choc Hit 500ml
- Serving size: 500ml
- Ingredients: Water, skim milk powder, soy protein, cane sugar, vegetable oils (sunflower, canola), wheat maltodextrin, milk protein concentrate, fructose, plant fibre, cocoa (0.5%), acidity regulator (potassium citrate), vegetable gums (460, 466, 407), flavour, mineral (calcium), stabiliser (452), vitamins (C, B3, A, D2, B2, B1, B12, B6), salt
- Website: https://upandgo.com.au/products/protein-energize/Choc-Hit-500mL
Protein smoothies – nutrient comparison
Protein and energy in protein smoothies (per serving)
The graph below shows the protein and energy per serving. Up & Go Protein Energyze 500ml has the highest protein but also the highest energy content. If you look above, you will see that this is due to its fat and sugar content (both are the highest among the selected products).
Whey protein isolate (with or without skim milk) has the lowest energy considering a serving that provides 30g protein. Of the ready-to-drink products, My Muscle Chef has the lowest kilojoules, followed by The Man Shake, Musashi, True, Pauls Plus+, Dairy Farmers, Rokeby and Up & Go, as mentioned above.
The most common protein content per serving is 30g, which is the amount commonly cited in sports nutrition literature as an appropriate dose to elicit muscle synthesis.
Protein as % of total energy (per serving)
The graph below shows the same information in a different format: protein content as a percentage of total energy for the selected products.
Protein per 100ml of protein shakes
The volume of the drink can make a difference to some people. For example, people with smaller appetites (or bladders) might prefer smaller volumes. People who struggle to drink water might benefit from larger volumes to improve hydration. The graph below shows the volume (serving size) of the selected products and the protein content per 100ml. The WPI options are not included because you can pretty much decide the final volume based on the amount of water you add. The most common serving size is 375ml, followed by 400ml and 450ml. There is only one product in the sample containing 500ml. Considering protein per 100ml, the most protein dense product is My Muscle Chef, followed by Musashi, True, Pauls Plus+, Dairy Farmers, Up & Go, Rokeby and The Man Shake.
Protein smoothies – when to use them
Protein smoothies can be useful in the following situations:
- As a convenient source of protein when unable to have a solid meal (e.g. on the road, hiking, running out the door, work constraints).
- When a protein-containing meal is required but appetite is low (e.g. not hungry in the morning, using GLP-1 RA medications).
- When not meeting energy and protein requirements but appetite is a constraint (e.g. professional athletes with high energy requirements, recreational exercises participating in very physically demanding events such as ultra endurance, older adults with muscle wasting and decreased appetite).
- If you are a picky eater and flavoured milk is one of the few things you enjoy.
Protein smoothies – when not to use them
- If you are consuming enough protein in your diet.
- If you are not meeting your protein requirements but are trying to lose weight, ready-to-drink protein smoothies are not your best option. Either a protein- and fibre-rich low energy solid meal or WPI in water would be better options, with the former providing greater satiety.
- If you have noticed any digestive issues (e.g. bloating, nausea, abdominal pain, rashes) when drinking a protein smoothie, you might be sensitive to the lactose, sweeteners, fibre or other additives.
Protein smoothies – which one to choose
- As usual, the main factors influencing which product to choose will be availability, cost and taste. Below are some additional considerations.
- If you are trying to lose weight, it makes sense to use the lowest energy option, which is WPI mixed with water, followed by skim milk, followed by the lowest energy product (My Muscle Chef).
- If you are lactose intolerant, True is lactose-free. WPI is virtually lactose-free. The Rokebys and Pauls Plus+ contain lactase and are, therefore, low lactose.
- If you are avoiding added sugars, avoid Musashi, Rokeby (white lid) and Up & Go.
- If the rest of your daily food intake is not covering your nutritional bases, choose a product with added vitamins and minerals.
This website is for educational and informational purposes only. Click here if you need personalised nutrition advice.