Many bariatric (surgical and non-surgical) patients choose protein supplements to achieve their daily recommended protein intake. But what is the difference between a meal replacement and a protein supplement? Is one better than the other, especially for bariatric surgery patients?
Key takeaways
- Meal replacements provide around 200–250 calories, added vitamins and minerals, carbohydrates (including fibre) and fats, and are meant to replace a meal.
- Protein supplements provide about 100–120 calories and often around 20 g of protein, with few carbohydrates and little fat, and are meant to add protein to your diet.
- Do not rely solely on meal replacements for a long period without medical monitoring.
- Use the right product for the right situation, and ask your healthcare team if you are unsure.
What is a meal replacement?
The term "meal replacement" is not defined by the US Food and Drug Administration (FDA), but generally refers to a calorie-controlled, pre-packaged product in the form of a bar or a beverage (ready-to-drink or powder) that is used to replace a meal.
- Calories: usually around 200–250 calories per serving (some may be as high as 400 calories per serving).
- Vitamins and minerals: fortified with more than 20 vitamins and minerals (at a "good" or "excellent source" level). These provide essential nutrients that would generally be found in a meal from "grocery-based food".
- Carbohydrates and fats: healthy carbohydrates (including fibre) and healthy fats. The inclusion of fibre in particular is thought to decrease the incidence of low blood sugar, low blood pressure, constipation and/or diarrhoea.
- Protein: some meal replacements have only 10 grams of protein per serving (for general health), while others contain higher amounts – especially those used in weight loss programmes, as protein helps you feel full and assists with maintaining lean body mass during weight loss.
Meal replacements are intended to be more filling and contain more calories than a protein supplement. Even so, they tend to be lower in calories than an actual meal, which can assist with weight loss.
Initially, meal replacements were used by elderly or ill individuals requiring extra nutrition, but they are now also marketed to healthy adults. Many products are presented as a convenient source of balanced nutrition for weight loss, maintenance or gain (depending on the formulation). They are also marketed as an easy option for people who are prone to missing meals, as they can be consumed immediately with minimal to no preparation.
Do not rely solely on meal replacements for an extended period without consulting your physician, because of the decreased intake of "real food" such as fruit and vegetables. Relying solely on meal replacements should be combined with medical monitoring, as you may not consume enough calories or nutrients depending on the formulation. Occasional use, however, can be a convenient, healthier alternative to skipping meals and help you make healthier choices on the go.
What is a protein supplement?
A protein supplement is part of the class of dietary supplements. Dietary supplements are defined as a product (other than tobacco) that:
- contains specified dietary ingredients and is intended to supplement the diet;
- is intended for ingestion in pill, capsule, tablet, powder or liquid form;
- is labelled as a dietary supplement;
- is not represented for use as a conventional food or as the sole item of a meal or diet.
Basically, a protein supplement is used to supplement the diet with extra protein.
Meal replacement vs protein supplement at a glance
| Meal replacement | Protein supplement | |
|---|---|---|
| Calories per serving | Around 200–250 (up to 400) | About 100–120 |
| Protein per serving | From 10 g (general health) to higher amounts (weight loss programmes) | Varies by brand; many contain about 20 g |
| Carbohydrates | Higher, partly fibre (especially weight loss products) | Varies by brand, generally less than 5 g |
| Fat | Varies by product | Typically low |
| Vitamins and minerals | More than 20 added | Generally none added, other than those from the protein source (e.g. whey protein, derived from dairy, also contains calcium) |
When should I use a meal replacement? A protein supplement?
Both meal replacements and protein supplements are great products. However, it is very important to use the right product for the right situation. The following guide should help you decide; if you have specific questions, please seek the advice of your healthcare team.
Optimal use of meal replacements
- Any time you want to replace a meal.
- Any time you would normally miss a meal.
- When recommended by a physician as part of a medically monitored weight loss programme.
Optimal use of protein supplements
- Any time you need to increase your total protein intake for the day and are not going to achieve the recommended amount from "real food".
- Before an exercise session, if it has been a while since you last ate and you need additional energy to get through it.
- After an intense exercise session, to replenish protein stores to the muscles. Ideal replenishment after exercise includes both protein and carbohydrates. Not everyone needs to replenish after exercise (talk to your healthcare team about what is right for you).
- Any time you need a quick and easy snack.
For further information on whether a protein supplement or meal replacement is right for you, speak to your healthcare provider.
This article is for general information only and does not replace personal medical advice. Always discuss your situation, blood test results and supplementation with your bariatric team or healthcare provider.