Make sure your shake does not contain common artificial sweeteners such as Sucralose (Splenda), Aspartame (NutraSweet, Equal, and Saccharin, as well as glucose, fructose, Dextrose and more. 

Some people may experience negative reactions to artificial sweeteners and side effects may include headaches, migraines, gastric distress, depression and weight gain.

https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2524.1988.hed2801010.x
https://www.nature.com/articles/nature13793
https://academic.oup.com/ibdjournal/article/24/5/1005/4939054?login=false
https://pubmed.ncbi.nlm.nih.gov/8373935/

For artificial flavoring, the problem is that can mean anything. The Center for Science in the Public Interest notes that “companies keep the identity of artificial (and natural) flavorings a deep secret and are not required to list them on food labels.

Also, while the FDA states that artificial flavors are generally recognized as safe (GRAS), there are people with allergies, sensitivities, and intolerances associated with certain ingredients may experience adverse effects when consuming artificial flavors. The problem is that companies are not required to list the components of their artificial flavors unless they contain a common allergen.

And, nine dyes in wide use today in the US have been shown to be dangerous in some degree, by causing carcinogenicity, genotoxicity, or hypersensitivity. Some health risks related to the consumption of artificial food additives include: allergic reactions and food hypersensitivity, worsening of asthmatic symptoms and abdominal pain, diarrea and vomiting

https://www.news-medical.net/health/Are-Artificial-Food-Flavors-and-Colorings-Harmful.aspx

https://www.eatthis.com/chemicals-in-food/

These ingredients are often added to many weight loss and protein powders to increase richness and make them taste creamy. However, these fats are often derived from hydrogenated sources that contain trans fats, which are known to be more harmful than saturated fats. Trans fats raise levels of bad cholesterol and lower levels of good cholesterol.

Some soy proteins come from genetically-modified sources with high pesticide use. They contain chemical compounds which may cause hormonal disturbances in some people.

Fillers are often added to bulk up the protein and save money for the manufacturer. Some fillers include ingredients such as coconut flour, psyllium, sugar, which can cause gastric distress such as bloating, constipation and reflux in people who are susceptible to digestive issues.

This one surprises many people because they think it must be good for the gut if it has probiotics in the shake, but the amount and type of probiotics needed depends on the person and their current gut microbiota. A better option is to have pre-biotics which feeds your good bacteria.

Ingredients are listed in order of weight with most of the formula up front and least amount is at the bottom.  If sugar sucrose, dextrose concentrated fructose, cane syrup are in the first five ingredients – do not drink it. You are basically drinking sugar water and it will spike insulin. A better sugar is PalatinoseTM (isomaltulose) which is purely based on sucrose from sugar beet and has a low glycemic profile and doesn’t spike insulin. It’s a better alternative to common sugars. Most companies don’t use it because it’s too expensive.

The protein powder shake should equal 20 to 25 grams of protein but be careful.  If you are mixing it with milk, that is additional protein so the protein in the powder should be less.  If you get too much protein, it can convert to sugar and convert to fat so you gain weight and if you don’t get enough protein, then you get hungry.  And if it’s not 240 calories, you starve yourself and slow metabolism

The type of protein is also important. Dairy and milk proteins are least absorbed but whey protein is more absorbed. You may also see a protein blend collagen but it’s important what type of collagen – is it 1, 11 or 111 as it’s only 111 that is for muscle otherwise you are just drinking high end gello. It could be good but it will not build lean muscle or will not curb hunger. Hemp protein is only 50 to 55% absorbable.

In addition, ideally you should have at minimum 2 different proteins, but at best 3. The reason is the proteins will go into your bloodstream at different levels and absorb at different rates which will help to create lean muscle mass.

Lecithin is used in whey protein powder to prevent clumping of the protein powder but it also has many other health benefits too including being great for your brain.

There are 2 types of Lecithin used in whey protein powder: Soy Lecithin and Sunflower Lecithin. You want a protein powder with Sunflower Lecithin not soy. Many don’t want any type of soy in their diet due to concerns over the possible estrogenic effects of soy or because they are allergic to soy. Also some people want to avoid GMO ingredients and most Soy in the United States is GMO Soy.