Are protein shakes high in calories?

Some are. Ready-to-drink protein shakes can range from 100 to over 400 calories per serving depending on the brand and ingredients. Always read labels if you’re managing caloric intake.

Do high-protein shakes increase creatinine levels?

While protein intake may slightly raise creatinine levels in lab tests, this is usually not a concern for healthy individuals. People with kidney disease should consult a healthcare provider before using protein supplements.

When is the best time to drink a protein shake?

The best times include post-workout (to support recovery), between meals (to reduce cravings), or in the morning (to improve satiety and energy levels).

Can high-protein shakes cause high blood pressure?

There’s no strong evidence that moderate protein shake use causes high blood pressure. In fact, some studies suggest that higher protein intake may help regulate blood pressure in some individuals.

What should I look for in a healthy high-protein shake?

Choose shakes with 20–30g of protein, minimal added sugar, no artificial sweeteners, and ingredients like fiber, vitamins, or minerals to support whole-body health.

Supplements: Evidence-Based Guides & Suggestions

Supplements can support health and fitness but should complement a well-balanced diet, not replace it.

Whole foods provide essential nutrients that supplements cannot fully replicate, making it important to use them strategically.

Evidence-based options like protein powders, omega-3s, vitamin D supplements, and probiotics can fill specific gaps, while athletes may benefit from creatine or pre-workout supplements.

Choosing third-party tested supplements, following proper dosages, and consulting professionals help ensure safe and effective use.

Browse this section to explore the best supplements for optimizing your health and performance!