Top 5 Pre-Packaged Protein Shake Recommendations by a Registered Dietitian and Why
It's the post-season for many young dancers, but it won’t be long until they are in pre-season before spring rehearsals and recitals start. Post-season is a time period where dancers usually take a break or are training a little less, which is important for recovery and mental health. However, just because it’s a break, it doesn’t mean that appropriate nutrition doesn’t apply. One of the biggest components of nutrition I push as a dance dietitian is ensuring dancers are getting enough protein during the post-season. This encourages muscle maintenance, which is essential for when dance classes start to pick up again in mid-late winter.
In this blog, I want to share my top 5 protein shake options that I often recommend to dancers. It’s important to understand that protein shake options have a lot of personal preference, so if yours didn’t make my top 5, then that’s okay! Also, I always encourage getting protein first through whole food options (animal or plant based) before grabbing a protein shakes. That being said, this list is meant for those looking for recommendations, especially since there are so many options on the market.
Fairlife Core Power Protein Shakes
Fairlife Core Power protein shakes come in a 26 gram version and a 42 gram version. The reason it’s a favorite of mine is because it has great protein content and the chocolate tastes like chocolate milk, while the vanilla tastes like a vanilla milkshake. It’s made with low fat milk, which is why it feels so close to drinking a glass of chocolate milk. If you are someone who doesn’t like the taste of most protein shakes, this may be a great option for you!
Orgain Protein Shakes
Orgain is another favorite, mostly due to their variety. They have protein shakes that range from 20 grams to 38 grams of protein as well as plant-based and milk protein options. A favorite flavor of mine is the fruity cereal flavor!
Muscle Milk
Muscle milk is great for its variety as well, ranging from 20-40 grams of protein, depending on the product. They also expanded to provide plant based protein shakes, which can be helpful for those who have lactose intolerance.
Premier Protein
Premier protein is a top choice, mostly for its attainability and variety in flavors. Premier protein is easily found in most grocery stores, such as Target and Publix, and it’s generally priced well compared to other brands. Overall, the flavor of this brand’s shakes aren’t the worst either, and if you’re someone who loves seasonal flavors, this brand generally offers you those as well! Premier protein is standardly 30 grams, where their new non-dairy shake, made from almond-milk, is 20 grams of protein, which still allows for a significant boost in protein intake.
Aloha Protein Shakes
Aloha protein shakes have 18 grams of plant-based (pea and rice) protein, made from coconut milk. They are certified GMO free, gluten free, soy free, and dairy free. They are also a good choice if you don’t prefer the taste of stevia and sugar alcohols, which may provide a bad after-taste to some individuals. Though this isn’t the highest in protein, it’s a more mindful option for those who are more sensitive to certain foods.
As mentioned before, I always encouraged adequate protein intake through whole foods, such as animal proteins or plant-based options such as nuts and beans, however, it’s also important as a health professional to understand the reality of life and that sometimes making food from scratch isn’t always feasible. The population I work with needs an increased amount of protein compared to other individuals, so the extra 30 grams of protein can be extremely beneficial to the development, recovery, and maintenance of hard earned muscle.
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- Maura Fowler, MPH, RDN, CPH