Alternatives to protein shakes and workout supplements

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, MD, MPH. 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. 

Mock shares 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.

"We used to stress nutrient timing around exercise, what people called the ‘Anabolic Window’ for muscle building,” Mock says. “It was believed that you had a narrow period post-workout to consume nutrients, or you risked compromising your recovery and performance. However, data shows it comes down to total intake spread throughout the day."

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 1.2-1.6 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% 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:

• Eggs

• Fish such as salmon, tuna, and cod 

• Greek yogurt

• Cottage cheese 

• Milk 

• Beans such as black, kidney, and lentils –– Dr. Mock’s favorite!

• Chickpeas 

• Tofu 

• Quinoa

• Chia seeds

• Flaxseeds

• Nut butters such as peanut, almond, or cashew butter 

Homemade protein shakes using whole ingredients are another effective option when time allows. Below, Mock shares his go-to homemade shake that’s packed with protein and tastes delicious

Dr. Mock's WFPB Sweet Potato Pie Meal Replacement Shake

This shake will provide around an additional 1000 Calories. The shake can be divided into multiple portions or consumed all at once (which Mock does when he is trying to gain weight for competition). Combine the following ingredients in a blender:

• 1 large, sweet potato (cooked until soft)

• 1 - 2 servings of nuts/seeds like sunflower seeds, or granola (can substitute with nut butter)

• 1 - 2 servings of your favorite protein powder (chocolate or vanilla recommended)

• 2 cups almond milk (can use oat milk for higher calories)

• Cinnamon and honey to taste

• Add water as needed for desired consistency

Pre-workouts 

Pre-workout supplements are known for sometimes causing stomach side effects, largely due to 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 – has betanin, which is often included in performance supplements

• Bananas

• Greek yogurt

• Oatmeal

• Whole-grain toast

• Apple

• Cottage cheese

• Nuts, seeds, and dried fruit

• Sweet potato

These foods offer flexibility depending on personal preferences and digestive tolerance, helping sustain energy and optimize workout performance. And for coffee and tea drinkers, Mock says that caffeine is a key ingredient.

“A great pre-workout can actually be as simple as a cup of coffee or tea,” he says. “For those who want an energy boost without the complexities or risks of supplements, caffeine in its traditional form can offer an effective and safer alternative.”

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.”

Popular companies market electrolyte powders and drinks as a convenient way to replenish the body. These commercial electrolyte products are often formulated for endurance athletes and include sugar to aid performance during extended or intense workouts.

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 

When 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.” 

Contamination can occur in capsules, multivitamins, protein powders, and more, with many supplements failing to include what the label claims altogether. To help avoid these risks, Mock recommends looking for specific certifications on supplement packaging.