What You Need to Know About Protein Supplements

“Whey concentrate, on the other hand, is typically more calorie-dense and also contains carbohydrates and fat,” Lyon says, so it’s the best choice for people who are looking to keep their weight up — a common problem for people in their later decades. Regardless of which you choose, “search for a product with the fewest ingredients possible,” Lyon says. Make sure the very first ingredient listed on the label is whey protein.

​Supplement — don’t replace

Many stores have “adult nutrition” aisles, where protein supplements are sold as “meal replacements.” But these are ultraprocessed foods and often too low in protein, says Stuart Phillips, director of the Physical Activity Centre of Excellence at McMaster University. 

Referring to one popular meal replacement drink, Phillips points out, “The number one ingredient on the label is water. Number two is maltodextrin, which is a highly processed starchy powder.”

“I would not recommend them as a true meal replacement,” Lyon agrees.

“My mom asked me about those, and I told her to get some yogurt,” Phillips says. “You’ve got a blender, throw some blueberries in, some yogurt, a little protein powder. That’s all you need.”

Recipes: Ready for a smoothie?

For a quick morning boost of protein, try these simple smoothie recipes, reprinted with permission from AARP’s The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health, and a Body You'll Love at Midlife and Beyond (Simon & Schuster, 2023).

The Green Like Money Smoothie

1 SERVING

• ½ cup water
• 2 tablespoons orange juice
• ½ cup plain low-fat Greek yogurt
• 1 cup frozen spinach
• ⅓ cup blueberries (fresh or frozen)
• ¼ cup fresh kiwi (about 1 kiwi)
• 2 tablespoons ground flaxseeds
• 1 scoop vanilla whey protein powder (at least 25 grams of protein per scoop)

Place all ingredients in a blender and blend until smooth.

Pom-Pom Smoothie

1 SERVING

• 1 cup frozen mixed berries
• ½ cup plain low-fat Greek yogurt
• ¼ cup pomegranate juice
• 1 scoop vanilla protein powder
• 2 tablespoons hemp seeds
• ⅓ cup ice

Place all the ingredients in a blender and blend until smooth.

Orange Crush Smoothie 

1 SERVING

• ½ cup water
• 3 tablespoons orange juice
• 1 cup plain low-fat Greek yogurt
• ½ cup frozen peaches
• ½ banana (fresh or frozen)
• 2 tablespoons ground flaxseeds
• 1 scoop vanilla protein powder
• Handful of ice

Place all the ingredients in a blender and blend until smooth.

“Dessert for Breakfast” Smoothie

1 SERVING

• ½ cup 1 percent milk
• ½ cup plain low-fat Greek yogurt
• 1 tablespoon unsweetened cocoa powder
• 1½ tablespoons peanut butter
• 1 small fresh or frozen banana
• 1 tablespoon avocado
• 2 teaspoons hemp seeds
• Handful of ice (more based on preference)
• Dash of ground cinnamon

Place all the ingredients in a blender and blend until smooth.

Super Immunity Smoothie

1 SERVING

• 1 cup plain vitamin D–fortified kefir
• ½ medium fresh or frozen banana (for sweetness and creaminess)
• 1 cup frozen strawberries (or use mango or pineapple instead, or in combination)
• 1 tablespoon almond butter
• 1 cup fresh spinach leaves
• 1 teaspoon chia seeds
• 1 scoop whey isolate protein powder (you can use plant-based instead)

Place all the ingredients in a blender and blend until smooth.