What are protein shakes, what types are there, and how do you choose?
Many people today eat until they are full yet still miss out on nutrients, because a lot of convenience food is high in energy but low in vitamins and minerals. The World Health Organization (WHO) explains that malnutrition is not only a lack of food; it also includes taking in too much energy or too many nutrients, or an unbalanced intake.
Protein shakes are one option people use so that rushed meals still include protein and nutrients. But different shakes are made for different purposes, and knowing the difference helps you choose the right one.
The 2 main types of protein shake
- Protein supplements: made to add protein to your day, alongside normal meals or as a snack
- Meal replacements: in Thailand these must meet Ministry of Public Health Notification No. 121, for example 200–400 kcal per meal, and the label must carry the Thai words for "weight-control food"
- If the label does not carry that statement, use the shake as its label directs rather than in place of a meal
- Read more in our article "Meal replacements, a food for the future?"
How to read a shake label
- Check the serving size first, such as how many scoops or grams, because every figure is based on it
- Look at protein, energy, sugar and fibre per serving
- Look at vitamins and minerals as a percentage of the Thai RDI
- Label figures are usually for mixing with water; with milk or added fruit, energy and protein go up
- Check the allergen information, for example soy, milk or oats
How the figures change with milk: an example from a US label
- This example comes from the label of Formula 1 sold in the United States, not the product sold in Thailand
- 2 scoops of powder (25 g): 90 kcal, 9 g protein
- Mixed with about 240 ml of nonfat milk: 170 kcal, 17 g protein
- Mixed with 2 scoops of protein powder: 200 kcal, 24 g protein
- The Thai label for Nutritional Protein Drink Mix says to mix it with 375 ml of water; go by the Thai label figures
Using a shake day to day
- Quick to make on days when there is no time to cook
- Several flavours to switch between
- The label tells you the energy and protein per glass, so it is easy to keep track
- Your other meals should still be varied and cover all 5 food groups, including vegetables, fruit and grains
An example from a Thai label
- Nutritional Protein Drink Mix: 2 scoops (25 g) mixed with water provide 90 kcal and 9–11 g of protein, depending on flavour
- It is a protein drink powder, and the label suggests 1 serving a day
- The original Herbalife US article describes a different formula from the one sold in Thailand, so the figures differ; go by the Thai label
Read next: Meal replacements, a food for the future: what they are and how to choose one that suits you ›
Read next: How much protein per meal? Spreading it across meals and snacks ›
Read next: Plant protein: meet Protein Plus Select ›
This article is general information, not a diagnosis. Results vary from person to person. If you have a medical condition, are pregnant or take medication, talk to your doctor before changing your diet. To find out which shake suits you, ask us on LINE.
Image and reference from official material in the MyHerbalife media library: What nutrients are in one shake? (illustration) (added to the library: 1 Apr 2025)
Reference: World Health Organization (WHO): Malnutrition (viewed 14 Oct 2026) ↗ (opens in a new tab)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.
Compiled by Well Nutrition Hub from the sources listed at the end of this article. Copyright in the referenced content, images and media belongs to the respective rights holders. You are welcome to share the link to this article.