Boosting Protein Intake: The Protein Shot Experiment

“What on earth are you doing?” My partner’s incredulity echoed around our kitchen. To his credit, I was being weird—well, weirder than usual. My usual morning routine includes tongue scraping (healthy, but odd to watch), kefir (delicious), self-hypnosis, and gulping down a mug of bone broth mixed with apple cider vinegar. If the wellness agenda had a photo next to it in the dictionary, it would be mine. On this day, though, I was adding in something new and arguably grim: protein shots.

The day before, I asked Chat GPT for easy ways to increase my daily protein intake. I was already spooning Greek yogurt into my bowl for breakfast and roasting fish for supper, but my afternoon energy crashes were telling me I needed a little more. Hence, my plea to Chat GPT: what’s the sweet spot of fiber and protein I should be eating each day?

Its suggestion? Mix protein powder with a little water or milk to create a protein shot. (If your gag reflex just engaged, you’re not the only one.) My existing protein powder regimen involved blending it to within an inch of its life with frozen bananas, yogurt, and blueberries in order to dampen the artificial aftertaste, and still, the chemical flavor persisted. Throwing back a shot without this fruity camouflage to take the edge off? Blergh.

Still, Chat GPT was insistent—or, as insistent as an app I could easily close can be. “15g protein powder mixed into a little water, for an easy 13g of protein,” it wrote when I asked for pointers. “There is a benefit to doing this: convenience,” Brea Lofton, a registered dietician at Lumen tells me, when I ask her if this idea is, in fact, sane. “This is especially true if you’re on the go, like, right after a workout, or just not in the mood for a full shake. It gets the job done efficiently and may be easier for those who find larger protein shakes make them bloat.”

However, she clarifies that protein shots will not help with feeling fuller for longer (a benefit of a full-on shake), despite their high protein content. “The fact that it could lead to potentially faster digestion might sound appealing, but it’s not ideal if you’re using protein to stabilize blood sugar or increase satiation between meals.” Roger that.

Back to the kitchen and my shot glass filled with protein gloop. I had last used it for rosé tequila; today it housed 14g of protein—a distinct and disgusting change. Two mouthfuls and long, theatrical swallows later, and the deed was done. Straight to the tap for a large glass of water, and my first protein shot was history.

It tasted as you would expect: grainy, soupy, and decidedly not good. The thing I loved, though? The speed. No trying to extract stubborn smoothie goo from between sharp blades. No staining everything I touch with frozen blueberry juice. Just rapid protein consumption.

Is it something for the long term? Obviously not. My goal – sustainable energy that keeps me trucking on all day – can be met without a shot glass and without troubling my gag reflex. To the yogurt aisle, we go.