From protein shakes to peptides, here’s what to know about meal supplements

Meal replacement supplements are marketed as an easy choice for anyone who’s on the go, needs extra nutrition or is aiming for specific health goals.

That may sound great, but there are no official standards that define meal replacement supplements, and products can vary widely.

These products are sold in different forms including drinks, powders (that can be mixed with preferred beverage) and snack bars.

Be aware and remain skeptical about meal supplements

Supplements don’t require approval by the U.S. Food and Drug Administration before they’re sold to consumers. Although the FDA can take action after consumers start using supplements, its authority applies after the product is already on the market and possible harm has already occurred.

Companies can also make their own claims for independent testing without providing evidence that testing methods are providing accurate results.

The majority of products marketed as meal replacements aren’t intended as a sole source of nutrition, so you shouldn’t stop eating regular foods and attempt to live only on supplements.

But, for some people, they can be a helpful way to supplement their diet.

What to look for when buying a meal replacement supplement

Pay attention to the label

Assuming your calorie goal is about 1,500 calories per day, a meal replacement shake would need to contain:

• About 400 to 500 calories
• 25 to 30 grams of protein
• 30% to 40% daily values for vitamins and minerals

These numbers are based on you also eating two regular meals a day in addition to the supplement.

Pay careful attention to what you need in your diet.

Protein

Try to use protein shakes to help meet protein requirements and promote satiety for either weight loss or helping to maintain a healthy weight.

While protein is important, if you over-restrict energy intakes (calories), there is a good chance that some of the protein you are consuming will be utilized for energy.

Peptides

Peptides are chains of amino acids that are smaller in size in comparison to proteins. Products containing peptides often make the claim of enhanced absorption.

While this may be true for some, most healthy adults do just fine consuming proteins that are intact.

Sugar

It’s good to aim for less than 10g of added sugars in a meal replacement, considering the American Heart Association recommends no more than 100 calories per day (6 ½ teaspoons = 25 grams) from added sugar for women and 150 calories/day (10 teaspoons = 36 grams) for men.

If you’re working to consume more calories

If you are relying on a supplement because you’re unable to consume adequate amounts of food, then choosing a trustworthy brand, such as those used in health care, could be an option. Even these products, though, are meant to be “supplements” and not “meal replacements.”

When it might be helpful to use a meal replacement supplement

A meal replacement could be helpful for those who struggle with meal preparation and often skip meals as a result.

Some people may also feel they can better meet energy goals for weight loss when using a product vs. making choices during a busy workday.     

Supplements such as Ensure and Boost can be used as interim sole source nutrition; however, even these may require multiple containers to serve as a true meal equivalent.

Further, taste becomes difficult to manage when attempting to provide an entire meal’s worth of nutrition into one drink, and over-the-counter products that do meet these standards can become costly.

Try to reach for whole foods instead

The best source of nutrition is whole foods — not meal replacement supplements.

In comparison to supplements, research suggests the content and absorption of nutrients are better when consuming whole foods.

Whole foods also contain macronutrients (carbs, protein and fat) plus additional nutrients, including vitamins, minerals, phytochemicals and flavonoids, which offer additional health benefits.

Who shouldn’t consider using a meal replacement supplement

If you have any complex medical conditions, you should always seek guidance you’re your primary care provider before attempting to use meal replacement products.

Those who are underweight could impede weight gain by using the wrong product.

I’ve counseled numerous patients struggling to gain weight, and when I reviewed their diet history, they report using protein shakes containing high amounts of protein but are low in calories.

While this may sound beneficial, these products can be too satiating and prevent that person from eating higher-calorie, more nutrient-dense foods.

The issue with those products is that they primarily contain protein and are lacking in fat and carbohydrates, making them far too low in total calories to serve as a meal replacement, let alone to promote weight gain.

Good alternatives to meal replacement supplements

Smoothies are a great way to include a mixture of carbohydrates, fats and protein all while incorporating micronutrients like vitamins and minerals to make a balanced and complete meal.

You can include protein powders, Greek yogurt and nut butters to increase protein content.

Using fruits and vegetables like berries and spinach can provide flavor and fiber in addition to micronutrients and carbohydrates. Healthy fats can include avocadoes, nuts and seeds like chia, hemp or flax.

Meal kit services can have nutrition and healthy eating in mind. Some brands provide ready-to-eat meals, or some that need preparation but can be well balanced including healthy fats, protein and carbohydrates.

Making smart choices and reaching for whole foods whenever you can is the best way to keep your body feeling healthy and energized.