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.

Protein Powders

Protein powders are one of the most widely used supplements in the fitness and wellness world, but not all protein powders are created equal.

From whey and casein to vegan options like pea, rice, and hemp protein, each type supports muscle recovery, satiety, and performance in different ways.

In this section, I break down the science of protein supplementation, compare popular brands, and help you find the cleanest, most effective options based on your goals, whether you’re aiming for muscle building, fat loss, or improving recovery. As a pro athlete with a background in nutrition education, I only recommend products I’ve personally used or vetted for quality.