Are protein shakes useful, or should protein come from whole foods?
Protein shakes can be useful, but here at Alloy we generally want your “default” to be whole-food protein when you can, and then use shakes as a backup plan when life, appetite, or convenience gets in the way.
When whole foods are the better move
Whole-food proteins tend to give you more than just protein, and they’re usually less processed. In our Weight Care guidance we also recommend choosing minimally processed proteins you actually enjoy, like eggs, chicken, salmon, Greek yogurt, cottage cheese, lentils, tofu, and tempeh, rather than relying on packaged options that can sneak in extra sugar and sodium. Whole foods also make it easier to build balanced meals.
When protein shakes help
A protein shake can absolutely “count” toward your daily protein. In our menopause nutrition video, Keri Glassman describes smoothies as “bonus” protein, a good way to add something like 30g as a snack or mini-meal, especially when it’s hard to hit your needs with regular meals. This comes up a lot on GLP-1s too, since appetite can be lower and solid meals can feel like a lot.
How much protein to aim for, and how to space it out
If you’re trying to preserve muscle while losing weight, Alloy’s general targets are 75–100g/day (Month 1 guidance) or roughly 1.2–1.5g/kg of ideal body weight (Month 2 guidance). Spacing matters too, we often suggest aiming for 20–30g of protein per meal and spreading intake across meals and snacks since your body tends to max out around 40g at a time.
If you want to go deeper, these Alloy articles lay it out in a really practical way: Start Your Weight Care Journey with Alloy and Tips on How Healthy Habits Boost Weight Loss.
And if you want the short answer straight from our expert video, this chapter is exactly on your question: “Protein Shakes vs. Whole Food Protein” (Keri Glassman)
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