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Drinking alcohol vs. eating protein: which is healthier?<\/span>ATHVisions – Getty Images<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n There’s never been a better time to include protein in your diet. In addition to foods that naturally contain protein, we now have a wide selection of products infused with liquid protein, such as coffee, shakes, and even soda. With that in mind, it’s no wonder you wonder whether it matters whether you drink or eat protein.<\/p>\n The amount of protein each person needs is slightly different and depends on their activity level, age, weight, and more. The Recommended Dietary Allowance (RDA) for protein has remained unchanged for decades, at just 0.8 grams per kilogram of body weight. However, many health care providers suggest aiming for at least 1 gram per kilogram of body weight, and sometimes more. This means if you weigh 150 pounds, you should aim to eat 68 grams of protein per day.<\/p>\n meet an expert<\/strong>: Sonya Angelone, Ph.D., RDN, is a nutritionist and registered dietitian based in San Francisco. Scott Keetley, RD, co-founder of Keetley Medical Nutrition Therapy. Jessica Cording, RD, CDN, Author game changer little book<\/em><\/p>\n If you’re not a big meat eater, this may seem like a scary number, but it makes protein-packed drinks even more appealing. But is getting protein from drinks like coffee or soda the same as getting it from meat or eggs? We asked three nutritionists to explain.<\/p>\n There are some important differences here. “They both contain protein, but the type and quality of protein can vary greatly,” says Sonya Angelone, RDN, a San Francisco-based nutritionist and registered dietitian.<\/p>\n Protein isn’t the only nutrient you get from eating whole foods, says Scott Keetley, R.D., co-founder of Keetley Medical Nutrition Therapy. “You’re not just getting amino acids, you’re also getting minerals like iron, zinc, magnesium, calcium, phosphorus, potassium, and vitamins like B12 and B6, depending on the source,” he says. “They support oxygen transport, enzyme function, muscle contraction, and overall metabolism.”<\/p>\n Whole foods require chewing, which slows down the rate at which you eat them, Keatley says. These traditional protein sources move more slowly through your intestines, Keatley says, helping you feel fuller for longer.<\/p>\n “Liquid protein provides amino acids efficiently, but they lack structure and are usually less satiating, making it easier to take in more without realizing it,” he says.<\/p>\n There are nutritional shakes that contain protein and have been used for years to help people who struggle to get enough macronutrients. But modern protein drinks aren’t typically considered meal replacements, notes Jessica Cording, RD at CDN. game changer little book<\/em>. \u201cThese are drinks in their own category,\u201d she says.<\/p>\n Drinking protein-filled coffee or protein soda is not the same as eating protein-containing foods, Cording says. You can get protein either way, but after drinking a protein drink, she says you need to eat real food to cover all your nutritional bases.<\/p>\n Angelone agrees. “A key benefit of getting protein from food is that real foods are simpler and contain minimal other additives unless processed,” she says. Foods also contain other nutrients that protein drinks may not have, she points out. “Protein sources from vegetarian foods usually contain fiber, which can help you feel fuller and keep your gut healthy,” adds Angelone.<\/p>\n Many liquid protein sources, such as shakes and fortified coffee, contain sugar and artificial sweeteners, as well as additives such as preservatives, thickeners, and emulsifiers, which may not be suitable for everyone, Angelone says.<\/p>\n Focusing on liquid protein sources can replace other important ways of getting nutrients, Keatley says. “Reliance on drinks can reduce fiber, micronutrient intake and dietary diversity,” he says. “Many products have added sugars, sugar alcohols, or high levels of caffeine, which can cause gastrointestinal upset or disrupt sleep.”<\/p>\n Even if you drink protein, you might not feel as satisfied as if you ate it, Cording says. \u201cOver the years I have worked with clients, I have found that there are mental and behavioral components to sitting and chewing meals,\u201d she says. “When you’re just drinking, there can be a bit of a disconnect.”<\/p>\n Unless you have special dietary needs, Keatley suggests aiming to get your protein from food first. “Whole protein sources provide satiety and a wide range of nutrients, so they should really support your diet,” he says. “Liquid protein is a tool for convenience, appetite loss, or time constraints, such as after a workout or during a busy schedule.”<\/p>\n Keatley says most people don’t consume more than 20 to 22 grams of high-quality protein at each meal or snack. “Beyond that, muscle gains don’t increase proportionately,” he explains. “Excess amino acids are not stored as protein. Amino acids are oxidized for energy or converted in the liver, nitrogen is excreted as urea, and the carbon skeleton is used for energy. Or, if intake is high enough, stored as fat.”<\/p>\n Consuming multiple protein drinks a day can push your intake of macronutrients “far beyond what’s beneficial without any benefit,” Keatley says.<\/p>\n Cording agrees that drinking protein-filled drinks can lead to an excess of protein. Consuming too much protein can lead to kidney damage, but it’s difficult to reach that condition as a healthy adult, she says. “You’ll start to feel really full at first,” says Cording. “Your body is still in a state where it’s like, ‘Oh, I’ve taken in a lot of protein. I don’t want food for a while.'”<\/p>\n However, if you have pre-existing kidney problems, Cording recommends asking your health care provider about the protein you need and how to avoid overdosing it.<\/p>\n But overall, she says, the biggest problem that can arise from consuming too much protein is weight gain. “Too much protein turns into fat,” she says.<\/p>\n Keatley suggests distributing your protein throughout the day, rather than consuming large amounts in one or two meals. “Prioritize whole foods and use liquid proteins when solving specific constraints,” he says. At the same time, he suggests keeping track of how much protein you’re consuming each day, along with how much sugar you’re adding to your meals.<\/p>\n Cording acknowledges the health benefits of modern protein drinks, but says they can also be helpful for people who struggle to get enough macronutrients each day. “These may be helpful for people who don’t eat breakfast and only drink coffee in the morning,” she says. “They may have their place, but I don’t want to rely on them too much.”<\/p>\n Overall, Keatley suggests thinking of protein drinks as a supplement rather than a staple in your diet. “It’s useful after a workout, while traveling, or when eating enough isn’t practical,” he says. “To maintain diet quality, satiety, and long-term compliance, most of your protein intake should still come from whole foods.”<\/p>\n you may also like<\/strong><\/p>\n<\/div>\nWhat is the difference between eating protein and drinking protein?<\/strong><\/h2>\n
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