There Are Alternatives to Protein Shakes and Supplements, Expert Says

When it comes to maximizing the benefits of a workout, fueling the body effectively is a key factor for success, says reigning California’s Strongest Man Andrew Mock. With grocery aisles and entire stores dedicated to pre-, during-, and post-workout products—including powders, drinks, bars, capsules, and more—Mock says it can be overwhelming to understand the essentials of what the body truly needs. 

Mock, a preventive, lifestyle, and family medicine doctor at Loma Linda University Health, says the oversaturation of the exercise nutrition market can also lead to spending hundreds of dollars on products that might not be healthy, suitable for your workout plan, or could easily be simply swapped with common items already stocked in your kitchen. 

He shared key insights on protein shakes, pre-workout supplements, electrolytes, and overall supplement use.

Protein Shakes

When it comes to protein, the focus has shifted from precise timing to total daily intake.

According to some studies, 0.8 grams of protein per kilogram of body weight is the minimum to prevent protein deficiency for a nonactive adult. For maximum muscle growth and repair, Mock suggests active adults eat between 1.2 and 1.6 grams of protein per kilogram of their body weight every day. Higher doses of protein have been shown to be safe but may not be needed for most people. 

To reach these daily protein intake goals, shakes are a convenient food option, with approximately 46 percent of Americans drinking protein shakes regularly. However, Mock says that while shakes are a useful tool, they are not essential. 

“You can meet your protein needs with whole foods alone,” he says. “Protein powders and ready-made protein drinks are best viewed as practical solutions for busy schedules rather than must-have staples.”

Whole food protein options include, among many others, beans such as black, kidney, and lentils, chickpeas, tofu, and quinoa. 

Homemade protein shakes using whole ingredients are another effective option when time allows.

Pre-workouts 

Pre-workout supplements are known for sometimes causing stomach side effects, largely because of the stimulants they contain. For those sensitive to these ingredients, there are plenty of alternatives that might already be in the kitchen. These include beets, bananas, Greek yogurt, and oatmeal. Also, apples, nuts, seeds, dried fruit, and sweet potato.

These foods offer flexibility depending on personal preferences and digestive tolerance, helping sustain energy and optimize workout performance.

Electrolytes and Hydration

Electrolytes are another key component of nutrition, especially for those who exercise regularly. 

“When you sweat, you lose salt, including sodium, which is crucial for muscle contraction,” Mock says. “Sodium is one of the primary electrolytes that needs replenishing during physical activity.”

For most people, water is adequate to stay hydrated.

“Most of what you replace should be water, with electrolyte drinks used more sparingly,” Mock advises. “Unless you are engaging in exercise for more than one hour, you should generally drink more water than electrolyte solutions to stay properly hydrated.”

Additionally, many of your favorite vegetables and fruits are a great source of electrolytes while also having fiber and water. 

“Potatoes are my secret weapon for long competition days,” Mock says. “They are packed with electrolytes like sodium and potassium, which are crucial for replenishing what the body loses during prolonged exercise.”

Safe Supplement Practice 

If you’re considering supplements, it’s essential to prioritize safety and remember that the supplement industry is a business and is not regulated like medications in terms of safety or monitoring. 

Although companies must register with the FDA, the FDA does not routinely test supplement samples. This lack of oversight can lead to significant safety concerns, including contamination.

“It’s quite frequent for big-brand supplements to contain harmful substances,” Mock warns. “These contaminants can include heavy metals, anabolic steroids, and other illicit substances. One study found that as many as one in eight supplements contained illicit substances.” To help avoid these risks, Mock recommends looking for specific certifications on supplement packaging. 

The Optimal Pre- or Post-workout Food

For a simple food to eat in place of a store-bought product, Mock says a peanut-butter-and-jelly sandwich checks all the boxes for him.

“You want something with protein, carbohydrates, and fat, which PB&J has. They are also easy to pack for longer activities like a hike or bike ride,” Mock says. “The protein helps build muscle, while carbohydrates and fats provide energy.”

However, while this option might work for some, it may not work for others. Ultimately, it’s about personal tolerance and what feels best for your stomach, he said.

The original version of this report was posted on the Loma Linda University Health news site.