Finding the right protein shake can be a little bit overwhelming, especially when you’re trying to balance staying lean with building muscle.
It’s not just about calories, it’s about fuelling your body with the right nutrients while avoiding unnecessary fillers. Protein shakes are more than a quick fix; they’re a key tool in helping your muscles repair and grow after workouts.
But how do you pick the one that’s right for you? With so many options promising everything from fat loss to improved recovery, it’s important to know what to look for and what to avoid.
Whey protein isolate is a popular choice because it’s low in fat and carbs while being rich in essential amino acids. These are the building blocks your body needs to repair and grow muscle tissue after exercise.
Keep an eye on the calorie count
Low-calorie protein shakes are ideal for those looking to maintain a calorie deficit while supporting muscle recovery.
However, don’t just focus on the calorie count; look at the protein-to-calorie ratio. A good rule of thumb is to choose a shake that provides at least 20 grams of protein per serving with minimal added sugars or fats.
While the nutritional profile is important, the way a protein shake fits into your routine matters too. Does it mix well with water or milk, or does it leave clumps behind? How does it taste?
Finding a shake that’s easy to drink means you’re more likely to stick with it. Many brands now offer sample sizes or trial packs so you can try different flavours before committing to a full-sized tub.
Head of product at ESN, Mike O’Leary, who is a specialist in medical research and sports supplements, offers his advice to help find a protein shake that aligns with your goals for lean muscle and overall health.
Why are low-calorie protein shakes better than regular shakes?
Mike says: “For many, low-calorie protein shakes provide an easy way to hit your protein target for the day whilst controlling your calorie intake. However, if you’re in the midst of a muscle growth phase or have a low appetite, it might be worth considering a slightly more calorie-dense option to help ensure you’re getting enough calories on board.”
Common mistakes when using low-calorie protein powder
One of the most common mistakes people make is not checking the protein content of their shake before consuming, or underestimating the daily protein intake they should be targeting. Mike explains: “This is especially so for active people or those in a calorie deficit, I recommend that you consume a sufficient amount of protein per day, which is around 1.4-2g of protein per kg of body weight. You should therefore adapt your diet to your individual needs. For example, someone who is 80kg will need to consume 160g of protein in a single day, so choosing a high-protein, low-calorie shake can go a long way to helping you hit this goal.”
Choosing the best low-calorie protein for fitness goals
Before choosing a protein shake, it’s important to identify exactly what your fitness goal is. Are you looking to lose weight, gain muscle mass, maintain your physique, or something else entirely?
Mike shares: “Once you’ve identified this, you’ll be in a better position to choose which protein shake is best for you. If you’re looking to lose weight, a low-calorie option might help ensure you remain in a calorie deficit throughout the day, if paired with an appropriate diet and regular exercise. On the other hand, if you’re looking to gain muscle mass, a calorie-dense option might be an easy way to ensure you’re in a calorie surplus day-to-day.”
Best low-calorie protein powder at a glance:
ESN Designer Whey Protein Powder is the chosen one and here’s why: it’s packed with high-quality protein, making it ideal for those looking to fuel up post-workout or simply boost their daily protein intake. It has a good consistency with no chalky aftertaste like some other powders, and it blends well, so you don’t have to worry about lumps.
Plus, it’s low in fat and carbs, which means you can enjoy it without derailing your fitness goals.
