Protein Shakes: Which Ones Are Actually Good (and Which Ones Aren’t)
Protein shakes are everywhere—gyms, grocery stores, gas stations, social media ads promising muscle, fat loss, and recovery in a bottle.
But here’s the truth:
Not all protein shakes are created equal.
Some support health and performance.
Others quietly work against it.
Let’s break it down simply.
Why Protein Shakes Exist in the First Place
Protein shakes are meant to do one thing:
Conveniently help you hit your protein needs when whole food isn’t available.
They are not meant to:
Replace all meals
Mask poor nutrition habits
Be dessert disguised as “fitness”
Used correctly, they’re helpful.
Used daily without thought, they can become a problem.
What Makes a Good Protein Shake
1. A Simple Protein Source
Look for one primary protein, not a blend of mystery powders.
Best options:
Whey protein isolate
Whey protein concentrate
Grass-fed whey (bonus, not mandatory)
Egg white protein (for dairy-sensitive individuals)
Red flag:
If the protein source isn’t clear, it’s usually lower quality.
2. Minimal Ingredient List
A good protein shake doesn’t need much.
Ideally:
Protein
Maybe cocoa, vanilla, or coffee
Salt or minerals
If the label reads like a chemistry experiment, skip it.
3. Low Added Sugar
Protein shakes are not milkshakes.
Good target:
0–5g added sugar
Natural carbs from fruit or milk are different than added syrups and sweeteners.
4. Digestible for You
This matters more than brand loyalty.
If a shake causes:
Bloating
Gas
Cramping
Loose stools
…it doesn’t matter how “clean” the label is. It’s not working for you.
Protein Shakes That Are Usually a Problem
1. Shakes Loaded With Artificial Sweeteners
Watch for:
Sucralose
Acesulfame potassium
Aspartame
These can:
Disrupt gut bacteria
Increase cravings
Cause digestive issues for many people
They’re often added to make low-quality protein taste better.
2. Ultra-Processed “Performance” Shakes
If a shake contains:
Seed oils
Thickeners (xanthan gum, carrageenan)
Artificial flavors and dyes
Long shelf life without refrigeration
It’s closer to processed food than nutrition.
3. “Mass Gainer” Shakes
These often contain:
Cheap carbs
Sugar
Low-quality fats
They spike calories quickly but don’t build quality tissue. Most athletes don’t need them—especially not daily.
What About Plant-Based Protein Shakes?
Plant proteins can work—but they’re harder to do well.
Common issues:
Incomplete amino acid profiles
Higher heavy-metal exposure (rice, pea protein)
Digestive distress
If choosing plant-based:
Look for third-party tested brands
Prefer blends (pea + rice)
Keep ingredient lists tight
How We Recommend Using Protein Shakes at CrossFit Full Armor
✔ Good Use
Post-workout when food isn’t available
Travel days
Busy mornings
To supplement meals—not replace them
⚠ Use With Caution
Multiple shakes per day
Replacing real meals long-term
Using shakes to “undo” poor eating habits
Whole Food Still Wins
No shake beats:
Meat
Eggs
Fish
Greek yogurt
Cottage cheese
Protein shakes are tools, not foundations.
Simple Rule to Remember
If you wouldn’t recognize the ingredients as food, your body probably won’t either.
Choose protein shakes that:
Are simple
Digest well
Support your training
Don’t replace real meals
That’s how they serve your health—not sabotage it.
If you want help choosing a protein shake that fits your training, recovery, and goals, talk to a coach at CrossFit Full Armor. We’ll help you focus on habits, not hype.