Protein Snacks and Drinks: Are They Really Worth It?

In recent years, protein snacks and drinks have surged in popularity. From protein bars lining supermarket shelves and even in corner shops, plus ready-to-drink shakes in nearly every fridge at the gym, it’s clear we’ve become a nation increasingly focused on protein. 

But how effective are these products – and do we really need them?

What Are Protein Snacks and Drinks?

Protein snacks and drinks are convenient, often pre-packaged products that promise a quick dose of protein – the macronutrient crucial for building and repairing tissues, supporting immune function, and helping you stay full. Common examples include:

Protein bars

Shakes and smoothies

Yoghurt-based snacks

Protein crisps or nut mixes

Ready-made drinks (milk-based or plant-based)

Many claim to offer muscle support, appetite control, or energy for workouts. But not all products are created equal.

Do We Really Need Extra Protein?

The average UK adult needs around 0.75g of protein per kilogram of bodyweight per day – that’s roughly 56g for a man and 45g for a woman. Most people eating a balanced diet will easily meet or exceed this without supplements.

However, extra protein can be helpful for:

Athletes and regular exercisers

People recovering from illness or injury

Older adults to help maintain muscle mass

Those following a vegetarian or vegan diet

Busy individuals needing a meal on-the-go

For these groups, a convenient snack or shake might bridge the gap between meals or aid muscle repair post-workout.

How Effective Are They?

Effectiveness depends on context – and content. Some protein snacks are little more than glorified chocolate bars with a sprinkling of protein. Others are thoughtfully formulated with high-quality protein sources and balanced nutrition.

What to look for:

At least 10g–20g of protein per serving

Low in added sugars

Natural ingredients over ultra-processed

A good balance of fat and fibre for satiety

Whey or plant-based protein from reputable sources

Used sensibly, protein snacks can be an effective tool for staying fuller longer, fuelling recovery, or preventing overeating later in the day. But they shouldn’t replace real meals too often.

Potential Downsides

Like any convenience food, protein snacks can come with drawbacks:

Highly processed ingredients

Hidden sugars or artificial sweeteners

Expensive compared to whole food alternatives

Not necessarily “healthy” just because they say “protein”

For example, a protein bar with 20g of protein but also 12g of sugar and a list of synthetic ingredients isn’t ideal for everyday snacking.

Whole Food Alternatives

If you're not keen on packaged options, here are some wholesome high-protein snacks you can make at home:

Hard-boiled eggs

Greek yoghurt with berries

Hummus and veggie sticks

Cottage cheese with fruit

Peanut butter on oatcakes

Homemade protein balls or flapjacks

These offer all the protein without the preservatives.

Final Thoughts

Protein snacks and drinks can be effective – especially for active lifestyles or dietary gaps. But they work best as a supplement, not a substitute, for a balanced diet. Always check the label, and when in doubt, whole foods tend to win out.

So next time you grab that protein bar, ask yourself: is this fuelling your body – or just clever marketing in disguise?