7 Best Ready-to-Drink Protein Shakes, According to a Dietitian
A dietitian and certified athletic trainer shares her top picks for packaged post-workout protein shakes.
Photo by Ghost Protein c/o Amazon
Protein is an important macronutrient for active adults, and while supplementation isn’t always recommended, sometimes it’s necessary after an intense workout. If you need a grab-and-go option for a satisfying snack or post workout fuel, ready-to-drink (RTD) protein shakes can be an easy way to get the calories and protein you need, without whipping up a whole meal. These protein shakes are ready when you are — no blending or scoops of powder required.
Our Top Protein Shake Picks
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How We Picked These Protein Shakes
We looked for a protein shake with high-quality protein from milk, whey, pea, soy, or a plant-based blend. We kept the added sugar to a reasonable 10 grams or less per serving — you’ll need some for flavor! Most brands are packaged in shelf-stable bottles or boxes and can be stored in the pantry, but they are all much tastier when served cold, so be sure to chill before drinking.
- Delicious flavor
- Lactose-free
- Widely available
- Higher price point
Core Power is made from low-fat, filtered milk, which is a process that removes lactose and other sugars from the milk and concentrates the protein and calcium. These handy shakes offer 26 grams of protein and come in three lactose-free flavors, which we can attest all taste great. Plus, you’ll love the creaminess. They are also available in two protein doses, 26 or 42 grams.
- Protein Type Filtered low-fat milk
- Protein Per Serving 26g
- Calories Per Serving 170 calories
- Fun flavors
- Contains high doses of extra vitamins and minerals you may not want or need
From Cookie Dough to Bananas & Cream, there’s something for every palette with Premier Protein’s extensive line of flavored protein shakes. These tasty shakes clock in at 160 calories, 30 grams of protein, and one gram of sugar per serving.
- Protein Type Milk protein concentrate
- Protein Per Serving 30g
- Calories Per Serving 160 calories
- Perfect consistency for adding to recipes
- Contains extra vitamins and minerals you may not want or need
Made with skim milk, Nurri tastes more like a flavored milk than a protein shake. Enjoy out of the can or add it to cereal, oatmeal, muffins, and smoothie recipes for a protein boost.
- Protein Type Ultrafiltered skim milk
- Protein Per Serving 30g
- Calories Per Serving 150 calories
- Thick and creamy
- Includes 5g prebiotic fiber
- Some flavors overly sweet
From the makers of Oikos yogurt comes a protein- and fiber-packed shake that is super sippable. They have just expanded their flavor offerings, adding Strawberry and caffeine-spiked Mocha Latte to their roster.
- Protein Type Milk protein concentrate, micellular casein isolate
- Protein Per Serving 30g
- Calories Per Serving 170 calories
- Lower calorie
- Great flavor
- May be hard to find in some areas
Coming in at 100 calories per serving, Slate Milk is one of the lowest calorie options we recommend for protein shakes on the market. Plus, with just one gram of sugar per can, it's a solid bet for those keeping their sugar intake in check. These cans come in seven flavors including Dark Chocolate, Caramel and Mocha Latte. If you want to scale up the protein, try Slate "Ultra" varieties with 30 or 42g of protein.
- Protein Type Ultrafiltered skim milk
- Protein Per Serving 20g
- Calories Per Serving 100 calories
- Sustainable packaging options
- 3g of fiber per serving
- Prices vary, so shop around to get the best deal
OWYN stands for "Only What You Need" and this plant-based shake delivers 180 calories, 20 grams of protein (from a blend of pea, pumpkin seed, and flax proteins), and 3 grams of fiber per serving. They are available in bottles or renewable paperboard cartons.
- Protein Type Blend (pea, pumpkin seed, and flax oil)
- Protein Per Serving 20g
- Calories Per Serving 180 calories
- Great new taste
- Watery texture
This old school shake for athletes has just been reformulated to be better than ever. It's now made with ultrafiltered milk and a simpler overall ingredient list. Flavor options include vanilla, chocolate, cookies + cream, and strawberry. This next generation of Muscle Milk is available in 26g, 33g, and 42g protein sizes and still comes at an affordable price point.
- Protein Type Ultrafiltered milk
- Protein Per Serving 26g
- Calories Per Serving 160 calories
FAQs
How do I choose the right protein shake?
Look for a RTD protein shake with high-quality protein from milk, whey or soy, or a plant-based protein blend with all essential amino acids. Keep the added sugar reasonable at less than 10 grams per serving — some for flavor and post-workout replenishment carbohydrate is recommended! Some brands will use artificial sweeteners like stevia, sucralose, or monk fruit (or a combination of added sugar and artificial sweeteners) to lower the calorie and carb count. Most shakes are packaged in shelf-stable bottles, cans, or boxes and can be stored in the pantry, but they are all much tastier when served cold, so be sure to chill before drinking.
When should I drink a protein shake?
Protein shakes offer quick and convenient options for re-fueling and rehydrating on-the-go. While not a meal replacement, RTD protein shakes offer a mix of protein, carbs, fluids, and other nutrients, making them a great choice for post-workout recovery, a satisfying mid-day snack, or a quick delivery of nutrients to fight a sugar craving later in the evening. As an added bonus, a dose of protein before bed can help to promote muscle recovery during your slumber.
Is protein powder or a protein shake healthier?
There is no one-size-fits-all protein powder or protein shake, which is why it is so important to check labels, and ingredient lists to know what each brand, type, and flavor contains. You will find variations in calories, protein sources, sweeteners, and vitamin and mineral content, so you cannot assume you know what a shake contains without checking the label and ingredient list. Some RTD protein shakes are also sold as dietary supplements, so ingredients may not be accurate or appropriately disclosed unless it has third-party testing to verify. You can identify shakes that are classified as supplements by the "Supplement Facts Panel" on the back. Shakes with a "Nutrition Facts Panel" have undergone FDA evaluation for label accuracy.
RTD protein shakes provide convenience and speed — there is no mixing with water and no shaker bottles or fumbling to clean after use. oftenOn the other hand, protein powders are lightweight, have a longer shelf life, and are oftentimes more affordable.
Both shakes and powders can offer versatility in terms of use. Either can be added as an ingredient to smoothies, oatmeal, chia pudding, and baked goods.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
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