Protein powders are such versatile products that practically everyone uses them, whether you aim to sculpt a better body, lose weight or enhance your recovery.
And supplement manufacturers continue to created innovative protein products, like meal replacement powders (MRPs) and diet protein shakes. Each offers a unique formulation and a mix of ingredients to cater to different goals and lifestyle needs. So which one is best?
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Meal replacements powders
A common functional protein supplement is the meal replacement powder, or MRP. As the name suggests, these products are specifically formulated to replace a meal or snack to complement and support a calorie-controlled eating plan.
MRPs usually differ from standard protein shakes in that they contain fewer calories and are normally rich in fibre to boost satiety and leave you feeling full for longer.
They also tend to be sugar-free and sweetened with non-nutritive sweeteners. They’re generally low in carbs or, at the very least, contain low glycaemic index (GI) carbohydrates because they are commonly used by dieters or those looking to improve their body conditioning. Some products now also contain healthy fats in the form of medium chain triglycerides (MCT) oil to boost satiety.
They’re also a convenient meal replacement option for those looking for a nutrition solution that fits neatly into their on-the-go lifestyles.
These quick-to-make high-protein shakes offer a better snack option than commercial convenience foods or takeaways and leave you feeling satisfied until the next meal.
Modern formulations have also advanced beyond the basic whey protein blend found in MRPs. Many products on sale today include added ingredients that aid digestion, like probiotics and digestive enzymes, with additional nutritional support from vitamins and minerals.
Nutrition for muscle growth. Scoop of protein near shaker and dumbbell on white background top view.
Purpose-made products aimed at the weight-loss market also likely include effective fat-loss compounds like conjugated linoleic acid (CLA), L-carnitine, chromium and hydroxycitric acid (HCA), among others, offering a convenient all-in-one product.
Ultimately, these shakes are the ideal supplement for weight-conscious individuals who want an easy-to-prepare, compact meal or snack, without compromising on the quality or quantity of their macronutrient intake.
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MRPs at a glance
- Energy: 200-250 kCal per serving
- Protein: 20-25g per serving, often from a whey blend
- Carbs: Low carb or low GI carbs
- Fats: Low in fat, or contains MCT oil for an easily digestible fuel source
- Added ingredients: Generally contains added dietary fibre, digestive support, essential vitamins and minerals, and proven fat-loss compounds.
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Diet shakes
While MRPs are designed to offer a convenient supplement to replace one or two of your daily snacks, diet shakes are commonly used directly after training.
While similar to MRPs, diet shakes offer a low-carb, high-protein supplement option, which are often termed lean or diet whey products.
In fact, lean proteins are similar to standard whey shakes in terms of core ingredients, but tend to included extra ingredients to support weight loss.
Lean protein products generally differ from MRPs in nutritional composition in terms of macronutrient ratios and ingredients, and are designed for different goals.
While MRPs generally contain a blend of whey proteins, including concentrates, isolates and hydrolysates (even casein in some formulations), lean or diet protein products may stick to whey isolates and hydrolysates. These more processed whey variants contain fewer carbohydrates, fats, and calories than protein supplements that use protein concentrates as their main protein source.
However, lean proteins also contain the compounds that support fat loss, along with other beneficial ingredients like digestive support and essential vitamins and minerals.
READ MORE | Drinking Your Whey Shake With A Meal May Enhance Body Composition
Diet shakes at glance
- Protein: 20-30g per serving, generally from whey isolate and hydrolysate
- Carbs: Low in carbs
- Fats: Low in fats
- Added ingredients: Often contains digestive support, essential vitamins and minerals, and proven fat-loss compounds.
At the end of the day, both MRPs and lean proteins provide a beneficial dose of this important macronutrient, with variations in the other ingredients they contain. The final choice often boils down to your specific goals and, possibly, your flavour preference. So read those labels!
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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