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Credit: Elena Hramowa/Getty ImagesProtein is a vital macronutrient crucial for cell repair and overall bodily health. While foods such as legumes, eggs, meat, nuts, and fish are primary protein sources, meeting daily protein requirements through meals alone can be challenging. Incorporating high-protein beverages into your routine offers a convenient solution to bridge this gap.
Registered dietitian Lisa Moskovitz, RD, emphasizes that high-protein drinks should complement, not replace, meals. She notes that while these beverages can boost protein intake, they lack the satiety and nutritional complexity of whole foods.
Moskovitz further explains, "Nutrients from whole foods like poultry, fish, or eggs are absorbed more effectively because they contain a combination of nutrients that work synergistically. Processed options, such as protein powders or drinks, don't offer the same benefits." Nevertheless, high-protein drinks can still be a practical and enjoyable addition to your diet.
Explore these eight high-protein drink options to enhance your nutrition.
1. Cow Milk
An 8 oz. serving of cow’s milk contains approximately 8 grams of protein, regardless of whether it’s skim, whole, or any variation in between, notes Brittany Werner, RDN. In addition to protein, cow’s milk is a rich source of calcium and vitamin D, both of which are essential for bone health. For those with lactose intolerance, numerous lactose-free alternatives are available.
2. Soy Milk
Soy milk offers between 7 to 10 grams of protein per 8 oz. cup, according to Moskovitz. This makes it a higher-protein option compared to almond, oat, and coconut milk. Additionally, soy milk can be fortified with calcium and vitamin D, making it a nutritious plant-based choice. Always verify the label to ensure these nutrients are included.
Regarding concerns about soy consumption and its link to breast cancer risk, Moskovitz clarifies that “ultra-processed foods containing soy byproducts like soybean oil or soy lecithin are more concerning” than soy milk. She adds, “Current research indicates that soy milk is generally safe. However, if you’re uncomfortable consuming soy or have a significant family history of breast cancer, there are plenty of other alternatives to consider.”
3. Kefir
Kefir is a fermented dairy beverage known for its creamy texture and tangy flavor. It provides 8 grams of protein per 8 oz. serving. Moskovitz highlights that it also offers the benefits of probiotics, which are beneficial bacteria that promote gut health. She explains, “Incorporating more probiotics into our diet is akin to adding more wildlife to a forest—the greater the diversity, the healthier the ecosystem.”
4. Bone Broth
Chicken bone broth offers approximately 10 grams of protein per 8 oz. cup. Werner explains that boiling extracts protein from the bones into the broth. You can buy bone broth ready-to-drink or prepare it at home, though the homemade version may take 12 hours or longer. Werner notes that bone broth is “ideal for cold or sick days when eating solid food, like with a sore throat, is challenging, making it a convenient protein source.”
5. Fairlife Protein Milk or Shake
FairlifeWerner highlights Fairlife’s protein drinks as a widely available option that “tends to cause fewer gastrointestinal issues compared to other brands.” Fairlife’s Ultra-Filtered Milk provides 13 grams of protein per 8 oz. cup and is lactose-free, available in plain, chocolate, and strawberry flavors. Their Core Power Shakes offer slightly more protein, with 14.8 grams per 8 oz. serving, and are low in lactose, featuring flavors like vanilla, chocolate, and strawberry banana.
6. Premier Protein Shake or Powder
Premier ProteinWerner also recommends Premier Protein’s shakes and powder for their variety of flavors, including seasonal options like pumpkin spice and peppermint. Each 8 oz. serving of the shake contains about 20 grams of protein, while two scoops (39 grams) of the powder deliver approximately 30 grams of protein.
A quick note: Premier Protein’s supplements include whey protein concentrate, which Werner warns might lead to mild gas or bloating for those with severe lactose intolerance.
7. Orgain Protein Powder and Shakes
OrgainFor those on a plant-based diet, Werner recommends Orgain as a top commercial protein supplement. It combines pea, brown rice, and chia seed proteins, making it free from animal products and lactose. Two scoops (45 grams) of the powder deliver 21 grams of protein, while the ready-to-drink shakes offer about 14 grams per 8 oz. serving.
Despite not being dairy-based, Brittany notes that some individuals may experience mild gas or bloating when consuming this protein supplement, depending on their body’s tolerance.
8. Ensure (Max Protein)
EnsureEnsure Max Protein offers 20 grams of protein per 8 oz. serving and is a low-sugar option recommended by Werner. It’s widely available in stores compared to other commercial protein supplements. However, Werner points out that Ensure isn’t organic or vegan-certified, so if these factors are important, you may want to explore other high-protein drink alternatives.
