Protein shakes and supplements may seem like the modern answer to busy lifestyles and fitness goals; but when it comes to your long-term health, whole foods should remain your main source of protein.

It’s important to remember that whole foods offer much more than just protein. Foods such as eggs, beans, nuts, dairy, fish, and tofu contain essential micronutrients including iron, zinc, magnesium, vitamin B12, and omega-3 fatty acids, which are either absent or added synthetically in most protein supplements. Also, protein from whole foods helps with appetite control due to its slower digestion and synergistic effect with other nutrients like fiber and fats. Shakes, which are quickly digested, may not keep you full for long, potentially leading to overeating later, which is obviously important for those of you looking to lose weight. Many protein powders and protein bars contain sugar alcohols, artificial sweeteners, emulsifiers, and preservatives. These additives have been linked to digestive issues and long-term health concerns, particularly with frequent consumption.

Whole plant-based proteins (like lentils, beans, and seeds) are high in fiber, which supports gut microbiota diversity and healthy digestion. Most protein powders lack fiber and may cause bloating or GI discomfort, especially for people sensitive to lactose or other ingredients.

When protein comes from real meals, it’s typically paired with other food groups, helping to create balanced, nutrient-dense meals. Relying too much on supplements can lead to nutrient imbalances and a skewed view of healthy eating.

Excessive protein intake, especially from supplements, can place unnecessary stress on the kidneys and reduce dietary diversity. Whole foods naturally regulate intake due to their satiety and nutritional density.

With all that being said, I am NOT saying you shouldn’t consume protein shakes or other protein supplements. Protein powders and other protein supplements can be helpful immediately post-workout (generally within a 30–60-minute window), during travel or time-crunched days, or for people with higher protein needs (e.g., athletes, older adults). What I am saying is that they should not be your PRIMARY source of protein.

Whole foods offer protein in its most beneficial form, paired with fiber, healthy fats, and essential nutrients. Supplements have their place and can be a beneficial addition to your nutrition plan in terms of meeting your protein goals, but for long-term health, whole food proteins are the better choice.

References

Clean Label Project. (2018). Protein powder contamination study. https://cleanlabelproject.org/protein-powder/

Keller, U., Szinnai, G., Bilz, S., & Berneis, K. (2019). Effects of changes in total protein intake on body composition and metabolic parameters in healthy older adults. European Journal of Clinical Nutrition, 73(4), 579–585. https://doi.org/10.1038/s41430-018-0290-2

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038

Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715. https://doi.org/10.1016/j.chom.2018.05.012

Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Jaime, P., Martins, A. P., … Louzada, M. L. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

National Institutes of Health. (2021). Office of Dietary Supplements – Protein fact sheet. https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/