Are protein shakes as good as real food?

On Ep. 9, Nikkiey explains that protein sources are not created equally. Chicken and meat bring vitamins, minerals and the full range of amino acids, while powders and bars are processed, and in her words, processing wipes out what whole food keeps. On Ep. 156 she lists what she'd rather you build your protein around: chicken, ground beef, ground turkey, eggs, egg whites, tofu, seafood and white fish, with salmon too (just watch the fat). Powders are fine, she says, but they shouldn't be your crutch.

There's a practical side as well. On Ep. 362, WarriorBabe client Michelle describes turning to protein drinks and finding they felt almost like a liquid diet. She was getting the protein, but it didn't carry her to the next meal. She moved toward whole foods and found she actually enjoyed eating again.

Two more cautions. On Ep. 9 Nikkiey says to read the ingredient list and nutrition label, since some brands add things that aren't helpful. And on Ep. 55 she points out that many protein bars carry a lot of carbs and fat with not much protein, which is often why women feel stuck when they start tracking. If you've been struggling to hit protein, it's usually the plan, not you: build meals around whole-food protein first, then use a shake to fill the gap.