Getting enough protein solely from regular meals in the daily hustle can be challenging. But there are drinks that can easily help with this. A little spoiler: these are not protein shakes.
Research shows that protein prolongs satiety, maintains muscle mass, and in older age, counteracts the natural loss of muscle mass (sarcopenia). The easiest way to meet protein needs for many seems to be a protein shake. After all, in the hectic pace of the day, there is often not enough time to prepare complex meals. However, classic protein shakes, although practical, are not liked by everyone in terms of taste. Moreover, not everyone wants to constantly carry a shaker with powder or deal with a kilometer-long list of ingredients.
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The good news is: there are many alternatives to classic protein shakes. Numerous drinks contain a solid portion of protein and are easily integrated into the daily diet.
When is a drink considered high in protein?
The main rule: if a portion of 200 to 250 milliliters contains at least 6–8 grams of protein, the drink can already be classified as a protein drink. However, not only the quantity but also the quality of protein is decisive. It determines how well the body can absorb amino acids and use them to build its own structures: muscles, organs, or enzymes. The pure protein content is not everything; the quality of the protein is at least as important.
These 6 drinks are true protein sources
Kefir
Kefir is one of the oldest fermented dairy drinks in the world, originating from the Caucasus. Due to fermentation, it develops probiotic cultures, and milk protein is more easily absorbed. Kefir contains about 7–9 grams of protein per 250-milliliter glass and is one of the most protein-rich common drinks. At the same time, it provides the body with important micronutrients: calcium, vitamin B12, and riboflavin (vitamin B2).
The combination of high-quality protein and live lactic acid bacteria is particularly interesting. Thanks to this, kefir not only replenishes protein reserves but also supports intestinal microflora. For breakfast, as a snack, or as a base for a smoothie – kefir can be maximally easily added to your menu.
Bone Broth
Of course, bone broth is not the drink you want to enjoy on a hot summer day in the park. However, when it comes to protein content, it plays in a league of its own. Due to prolonged boiling of bones, collagen and various amino acids transfer into the broth. Depending on the recipe and concentration, one cup provides 6 to 15 grams of protein.
Bone broth is very popular as a warm snack or a recovery drink after training. However, it is important to note a nuance: collagen is not a complete protein, as it practically lacks the essential amino acid tryptophan. Therefore, it is not ideal for muscle building alone.
Research shows that collagen hydrolysate (especially in combination with vitamin C) can stimulate the body’s own collagen synthesis. This primarily benefits joints, tendons, cartilage, and connective tissue. Thus, as an addition to an overall protein-rich diet, bone broth is an excellent solution.
Drinking Yogurt
Drinking yogurt is convenient, available in every supermarket, and for many, it evokes a sense of childhood nostalgia. Today, it primarily stands out as a quick way to get a protein boost on the go, without any spoons. Natural, unflavored versions contain approximately 6–10 grams of protein per 250-milliliter serving. Added to this are the traditional yogurt components like calcium and gut-friendly lactic acid bacteria.
Important: If you are monitoring the balance of your diet, always check the ingredients. Many fruity varieties contain an unexpectedly high amount of added sugar, making them not always a healthy choice.
Soy Milk
Soy milk contains about 6–8 grams of protein per glass (200 ml) and has almost as much protein as cow’s milk. This makes it one of the few plant-based drinks with a truly significant protein content. The quality of the protein here is also impressive: soy contains all essential amino acids and is excellently absorbed by the body. With a DIAAS* score of around 90, soy protein is considered one of the highest-quality plant-based protein sources overall.
For comparison: oat milk typically contains only about 1 gram of protein per 100 milliliters, and almond milk often less than 0.5 grams. Therefore, if your goal is protein, soy milk is a much better choice than most other plant-based alternatives. Or, consider the next two options.
*The DIAAS score (Digestible Indispensable Amino Acid Score) is a modern method for assessing protein quality. It considers not only the amount of protein in a product but also how well the essential amino acids are digested and absorbed by the body. The higher the score, the higher the quality of the protein. Chicken eggs or dairy proteins are often used as a benchmark.
Pea Milk
Pea milk is a relatively new product on the market that is rapidly gaining popularity. The reason: it combines a high protein content with excellent digestibility. Depending on the manufacturer, a glass of this milk provides about 6–8 grams of protein. This protein is derived from yellow peas, and for a plant-based source, it has a relatively high biological value. Additionally, pea milk is typically lactose-free, soy-free, and nut-free, making it an interesting alternative for people with allergies or intolerances. Its taste is mild and neutral, somewhat resembling oat or cow’s milk. Be sure to try ordering a latte with pea milk during your next café visit!
Lupin Milk
Less known than soy, oat, or pea milk, but very interesting from a nutritional perspective is lupin milk. It is made from sweet lupins, a protein-rich legume crop grown in Europe, among other places. It is an excellent local alternative to many imported plant-based drinks. Depending on the product, it contains about 3 grams of protein per 100 milliliters and has a good amino acid profile. Another advantage: lupin milk is naturally lactose-free and often produced without added soy. Its taste is usually delicate, with a slight nutty undertone. If you encounter it in an organic supermarket, give it a chance, even if the price is slightly higher.
It’s worth knowing: people with peanut allergies can, in rare cases, have a cross-reaction to lupin products. Therefore, caution should be exercised in such cases, and tolerance should be tested first.
How much protein do you actually need?
Protein drinks are great, but what is the actual recommended intake? The German Nutrition Society (DGE) recommends that adults consume at least 0.8 g of protein per kilogram of body weight per day. However, this is only a baseline recommendation for people with low activity levels. For those who regularly engage in sports or have intense workouts, the figures are different: studies often recommend 1.2 to 2.0 g/kg of body weight, and in some cases (e.g., in strength sports or during calorie deficit), even up to 2.2 g/kg.
Based on: Vogue.de