Meal Replacement Shakes aim to provide the nutrients (carbohydrate, fat, and protein plus vitamins and minerals) found in a balanced meal.

Often marketed for weight loss and convenience, these shakes can be problematic.

Consider the most popular Australian meal replacement shake brands on the market. These shakes contain over 20 ingredients, many of which are highly processed.

Some shakes are even marketed as 'fat-burning' due to their caffeine content, but this claim is generally misleading.

The Problem with Vitamins and Minerals in Shakes

While the list of vitamins and minerals may appear impressive, there's no guarantee that your body will absorb all these nutrients.

Nutrients in whole foods work in synergy. For instance, vitamin E, found in nuts like almonds, is best absorbed when consumed with dietary fat—also abundant in nuts. This kind of natural synergy is often missing in fortified products like meal replacement shakes.

Whole foods offer more than just vitamins and minerals; they also provide a range of other beneficial nutrients, such as antioxidants and phytonutrients, that are not present in these shakes.

Moreover, the supplement industry lacks strict regulation, so the quality and efficacy of these nutrients are not guaranteed.

ALTERNATIVE OPTIONS

Meal Replacement shakes can be useful in scenarios when you are time-constrained or can't carry fresh food with you.

If you want to keep carbohydrate intake low, opt for a protein shake (Roam Protein has <3 g carbohydrates) and pair with other foods - for example, rice crackers with cottage cheese and chopped vegetables or tuna. Or Energy Nut Butter, which does have more fat, but is lower in carbohydrate.

Chances are, you'll feel fuller and more satisfied by eating real foods.

Recovery shakes are designed to provide post-exercise nutrition, especially after endurance activities. These shakes contain carbohydrate to replenish muscle glycogen, protein to accelerate the restoration of muscle glycogen, and electrolytes to replace salts lost through sweating. However, many brands rely on inexpensive sugars like sucrose and dextrose for their carbohydrate content. These sugars offer limited nutritional value.

Additionally, these products often fall short in providing the optimal amount of protein (20 to 40 grams) needed for muscle protein synthesis and recovery.

ALTERNATIVE OPTIONS

Pre-packaged recovery shake powders can be useful on-the-go, but there are better options out there.

Try a protein shake (or smoothie) that contains over 20 grams of protein. This will help with muscle recovery.

And rather than eating straight sugar, choose high-quality carbohydrate source, such as a banana or slice of wholemeal bread with a teaspoon of salted nut butter. This will likely be more satisfying.

Protein shakes are available in both ready-made and powder forms. These shakes primarily contain protein, usually with lower amounts of carbohydrates and sugars compared to recovery or meal replacement shakes.

While often associated with gym-goers, protein powders are versatile and can meet the daily protein requirements for people of all ages, genders, and athletic abilities. Endurance athletes also benefit from getting sufficient protein in their overall diet, and after hard training sessions.

Why Roam Protein Stands Out

Roam Protein offers a clean, minimalistic approach. Each serving provides 22g of protein, 2.5g of fat, and only 1.6g of carbohydrates. It's also plant-based and free from common allergens like gluten, dairy, soy, and nuts. Roam Protein is made with just five ingredients, including Canadian Golden Pea Protein Isolate and Monk Fruit for natural sweetness.

We take clean supplements seriously, which is why Roam Protein is HASTA certified. Every batch is independently tested for over 250 substances banned by the World Anti-Doping Agency (WADA), offering peace of mind for everyday consumers and being essential for competitive athletes.

Roam Protein is also a flexible option. You can consume it with water or milk, mix it into smoothies to create a whole-food meal replacement or recovery shake, and even use it in baking.