Protein is having a buzzy moment in the wellness conversation. Between macro goals, protein-maxxing, and high-protein alternatives showing up in nearly every aisle of the grocery store, it can be hard to know what you actually need.
To help demystify all the buzz, Elmhurst sat down with Dr. Carole Moodhe, a New York internist with a practical, whole-body approach to nutrition, for a conversation on what she looks for in a protein. Her take: grams matter, but they are only the beginning. A better protein choice should also consider the quality of the protein source, the full nutrition profile, and how well it fits into your daily routine.
That’s where convenient options like protein shakes can be helpful. For busy mornings, post-workout routines, or the days when you need a convenient option, a clean protein shake can make it easier to support your goals without overcomplicating your routine.
What Is Protein Doing for You?
Protein is one of the big three macronutrients, meaning it is one of the nutrients your body needs in larger amounts to function. Protein helps give the body what it needs to keep up with daily life, supporting muscle maintenance, tissue repair, and essential functions like hormone function and immune health (Harvard T.H. Chan School of Public Health).
That is why protein has become such a meaningful part of the wellness conversation. It can help make breakfast feel more complete, support your body after movement, and bring more staying power to the meals and snacks that carry you through the day. As Dr. Moodhe puts it, “Protein is important because it is a crucial nutrient and the primary building block of your muscle, skin, bones and organs. Your daily protein intake has an important critical role in your daily nutrition.”
How Much Protein Do You Need?
The baseline daily recommendation for adults is 0.8 grams of protein per kilogram of body weight, but that number is just a starting point, not a one-size-fits-all answer. Protein needs are highly personalized and can shift based on age, activity level and personal health goals (American Heart Association).
If you move often, train regularly, or are trying to build or maintain lean muscle, your needs may be higher. Research suggests active adults may benefit from 1.4 to 2.0 grams of protein per kilogram of body weight per day, while older adults may need closer to 1.0 to 1.2 grams per kilogram per day to help support lean body mass and strength over time (Society of Sports Nutrition; JAMDA).
In real life, falling short on protein is not always obvious. It can feel like a breakfast that leaves you hungry an hour later, workouts that are harder to recover from, or strength that is harder to maintain, or days built around convenience but not enough staying power. This is why “hitting your macros” has become such a common phrase in wellness and fitness circles, but Dr.
Moodhe is quick to point out that it is not just a numbers game. “How much protein you’re getting matters, but so does the quality of your protein source and how it fits into your overall routine. The goal is not only to chase the highest protein count possible.”
Why Plant-Based Protein Belongs in The Mix
Once you understand how much protein your body needs, the next question is how to build it into your routine in a way that feels balanced and sustainable. Dr. Moodhe encourages variety because no single protein source needs to carry the whole day. Different sources can serve different needs, depending on your goals, preferences, and the rhythm of your life.
This is where plant-based protein can be especially helpful. From Dr. Moodhe’s perspective, it is not just about adding more protein but choosing protein sources that support the bigger nutrition picture.
“Plant-based protein has many advantages over animal-based protein,” says Dr. Moodhe. “First it is lactose-free and more easily digested. Second it has less saturated fat and cholesterol, so it is heart healthy and provides a lower risk of coronary artery disease, stroke, or diabetes. It is also lower in calories than animal protein.”
Another key advantage of plant-based protein is that, when sourced from whole foods, it can provide fiber that is not inherently present in animal protein. Fiber is critical to having a healthy gut microbiome, which acts as a command system for proper functioning of your digestive system, nervous system, immune system and endocrine system. The microbiome oversees proper digestive function, hunger and satiety, sugar balance and immune support, as well as communicating with the brain for a variety of nervous system functions.
Plant protein is a great way to hit your macros while benefitting from added fiber, antioxidants, vitamins, minerals, phytonutrients, and healthy fats that round out your entire nutritional profile.
Pay Attention to Protein Quality
Beyond quantity, protein quality is crucial. Not all protein sources are created equal. A strong protein choice helps deliver the essential amino acids your body needs but cannot make on its own. These amino acids support the everyday work people often look to protein for in the first place: maintaining muscle, supporting tissue repair, and helping the body function well through busy mornings, workouts, and everything in between (Harvard T.H. Chan School of Public Health).
For Dr. Moodhe, one of the simplest ways to understand what a protein product is really delivering is to turn to the Nutrition Facts panel. Unlike grams of protein alone, the % Daily Value can offer a more useful read on whether a product is giving you the amino acids your body can put to meaningful use (FDA). “I always recommend looking at the Nutrition Facts panel to understand what a protein is truly delivering,” she says. “The grams matter, but they do not tell the whole story. You want to look at the quality of the protein, the supporting nutrients, and what else comes with it.”
This is especially helpful with plant-based protein, where sources can vary. “Some plant proteins may be stronger in certain amino acids and lighter in others, which is why complementary blends can be useful,” says Dr. Moodhe. “When thoughtfully combined, plant protein sources can help create a more balanced amino acid profile while still feeling simple, nourishing, and easy to trust.” Pea and mung bean proteins, for example, can work well together because they contribute important essential amino acids, including leucine, which supports muscle protein synthesis, and lysine, which supports normal growth and tissue repair (Cleveland Clinic). “I like to look for sources that complement each other, so you’re not just getting more protein, you’re getting a more balanced amino acid profile that better supports the body’s everyday needs.”
Macros Need Micros
Protein may be the headline, but Dr. Moodhe encourages looking at the nutrients that sit around it. “Protein is important, but I also want people to look at what else a product contributes,” she says. “The strongest plant-based protein choices are not just high-protein. They are thoughtfully built, helping you get meaningful protein while also contributing nutrients that support the broader picture of everyday nourishment.”
For Dr. Moodhe, finding a protein shake that delivers more key nutrients can be a simple way to make one everyday choice work harder. Elmhurst’s Clean Protein shake is made with our Cashew Milk or Pistachio Milk as a base. Cashews and pistachios provide fiber, protein and healthy fats. They also contain a variety of vitamins, minerals, antioxidants and health protective beneficial plant compounds. These nuts provide a more complete nutritional profile.
Choose Sweeteners Thoughtfully
Sweetness deserves its own look, especially in plant-based protein shakes and other ready-to-enjoy protein options. Dr. Moodhe likes to start with two simple questions: where is the sweetness coming from, and how much is there?
Dr. Moodhe recommends natural sweeteners when possible. Cane sugar can be enjoyed in moderation, so the key is looking for options that use it thoughtfully rather than excessively. It can also be balanced with natural alternative sweeteners like pure organic monk fruit, which adds sweetness without adding sugar in the same way. Together, that can help create a protein drink that still tastes good while keeping added sugar lower.
For Dr. Moodhe, the goal is balance. “The best protein shake is one you’ll reach for consistently,” she says. “It’s all about balance. Reach for naturally sweetened options that you enjoy but keep excess sugars in check so they don’t work against your overall nutritional goals.”
What to Avoid: Gums, Seed Oils, and Unnecessary Additives
A better protein choice is not only about what it includes. It is also about what it leaves out. Dr. Moodhe sees the ingredient list as a window into how hard a product is working to taste, feel, or perform a certain way.
Gums and stabilizers are used in some plant-based protein shakes to create texture, thickness, or suspension. But for some people, especially those with sensitive digestion, these ingredients may contribute to bloating, gas, or discomfort. Research on emulsifiers, gums, and other food additives is still evolving, though reviews have raised questions about how certain additives may interact with the gut microbiome, which makes them worth noticing when a product is part of your daily routine (PubMed Central).
For Dr. Moodhe, the bigger point is simple: “If something is part of your everyday routine, the ingredient list deserves the same attention as the protein claim.” That means looking for options without unnecessary gums, seed oils, artificial sweeteners, artificial flavors, or artificial colors. You want to maximize nutritional benefits while minimizing digestive stress and chemical exposure from unnecessary ingredients. The goal is to choose a plant-based protein that feels simple, nourishing, and easy to trust with simple ingredients you can understand.
DAILY PROTEIN ESSENTIAL
We crafted Elmhurst Clean Protein to make getting your daily protein simpler, cleaner, and genuinely enjoyable. It is a smooth, creamy plant-based protein shake designed for real life: busy mornings, post-workout routines, between-meal moments, and the days when you want something satisfying that still fits the way you care for your body.
Clean Protein is an excellent source of protein, delivering 27g of plant protein — up to 44% of the Daily Value — from a thoughtful blend of pea and mung bean protein. Each variety is also an excellent source of iron and a good source of calcium, helping round out the bigger nutrition picture. It is naturally sweetened with organic cane sugar and monk fruit, and because each variety is made with our Cashew Milk or Pistachio Milk as a base, Clean Protein also brings a naturally creamy texture with some healthy plant-based fats to round out your macros. Clean Protein strikes just the balance Dr. Moodhe looks for in a plant-based protein shake: high protein, only 190 calories, 3g sugar, and low in saturated fat with 6g total fat per serving.
We believe the best protein is the one you want to drink, so Clean Protein was made to taste amazing. With four tasty varieties, a smooth and creamy texture, no gums, no seed oils, and no artificial anything, it helps make getting your protein feel less like a chore and more like a daily ritual you can look forward to.
