Are Core Power Protein Shakes Healthy for You?

Core Power is a popular protein shake from Fairlife that’s been around for over a decade. The 2012 version of myself would drink a Core Power protein shake after every bike ride.

But it wasn’t until I started evaluating my diet (and my chronic inflammation) that I started questioning this product and asking “Is Core Power all that good for you?”

Sure, it’s packed with protein and it tastes deliciously sweet and creamy. But what’s with all the hard-to-pronounce ingredients like acesulfame potassium, carrageenan, and sucralose?

Now as a discerning blogger in the protein product space, I wanted to dig into this product–not just for my own curiosity but for the sake of those who drink Core Power every day.

Full disclosure: this is not a vegan rant in an attempt to take a stab at the dairy industry. This is a science-based look into the ingredients that make up Core Power and whether or not this protein shake is good for you.

What’s Good About Core Power Protein Shakes?

Core Power comes in two primary forms: its flagship high protein shake that offers 26g of protein per bottle and Core Power Elite which has 42g of protein.

Each type is available in three flavors: vanilla, chocolate, and strawberry. Back when I was drinking Core Power regularly, I was especially fond of the chocolate and strawberry flavors, as they had a nostalgic taste that reminded me of Yoo-hoo.

Unless you’re lactose intolerant, there are a few good qualities of Core Power worth mentioning.

Core Power Contains All Essential Amino Acids

Because Core Power is made from milk protein, it’s naturally complete with all essential amino acids. Similar to whey protein but without as much processing involved, milk protein is an abundant source of protein all on its own.

For athletes, bodybuilders, or anyone looking to optimize their muscle recovery, consuming a complete protein with all essential amino acids is critical.^[1] However, most protein supplements these days (including vegan protein options) are designed to be complete.

Core Power Is Made from Ultra-Filtered Milk

Core Power shakes are made from Fairlife’s ultra-filtered milk, which is higher in protein and lower in sugar compared to regular milk. Depending on the type, you can expect between 5g and 8g of sugar per bottle, which is relatively low for a milk-based beverage. 

Core Power Comes In 3 Delicious Flavors

If you’re like me and enjoy creamy, sweet-tasting protein shakes, then you’ll probably like the taste of Core Power. All three flavors–Vanilla, Chocolate, and Strawberry–are very sweet (perhaps too sweet for some), so it’s a palatable protein drink that goes down easy.

While these qualities are all fine and good, they’re nothing special when it comes to a high-performing, genuinely healthy protein shake. Now let’s get into the not-so-good aspects of Core Power protein shakes.

Why Core Power Isn’t All That Good for You

Unfortunately, the cons outweigh the pros when it comes to Core Power and how healthy it is for you. There are some alarming ingredients that you should know about, especially if you drink Core Power regularly.

Core Power Contains 2 Potentially Harmful Artificial Sweeteners

While it’s easy for some people to gloss over artificial sweeteners as no big deal, science paints a different picture. 

Certain synthetic sweeteners, even those approved by the FDA, pose serious health concerns. Two of these are found in Core Power.

Acesulfame Potassium (Ace-K)

One of the major artificial sweeteners used in Core Power protein drinks is Acesulfame Potassium, commonly known as ‘Ace-K.’

Despite early research giving Ace-K the green light for safety, scientists have noted serious health concerns associated with this artificial sweetener, including potential hormone disruption, weight gain, cancer, changes in brain function, and risks with pregnancy.^{[2, 3]} 

The FDA’s approval of Ace-K back in 1988 was highly scrutinized for its lack of long-term evidence for safety. The Center for Science in the Public Interest (CSPI) encouraged the FDA in 1996 to conduct further testing on Ace-K before allowing it in food and beverage.

In the US, the FDA has established an acceptable daily intake of 15 mg per kg of body weight per day. So, a person weighing 150 lbs (68 kg) could consume up to 1,020 mg of Ace-K per day without adverse effects. 

In Europe, the acceptable daily intake of Ace-K is only 9 mg per kg of body weight per day. Europe does not allow Ace-K in food products intended solely for young children.

Sucralose

Sucralose is a popular artificial sweetener that’s commonly found in protein shakes and protein powders, especially low-sugar options made for mass production. In Core Power protein drinks, sucralose is a synthetic sweetener agent next to Ace-K.

Despite having zero sugar, sucralose is especially counterproductive for people who are diabetic or trying to lose weight. I’d argue that sucralose is one of the worst sweeteners that you should avoid, even if you’re healthy.

Randomized, double-blind trials have linked consistent consumption of sucralose to increased insulin concentrations in young healthy adults, suggesting weakened insulin sensitivity, higher blood sugar levels, and signs of prediabetes.^[4] Another legitimate study connected continuous sucralose exposure to reduced insulin sensitivity in healthy subjects.^[5]

Bottom line: Because Core Power protein shakes contain sucralose and Ace-K, I’d argue they’re not good for you, especially if you’re trying to lose weight. For that reason, Core Power is a no-go for me. 

In the 1980s and 90s, zero-calorie sweeteners became all the rage and were loosely approved as ‘safe for consumption’ with minimal long-term studies to back up those claims. 

Sadly, many of them are still used in the products we consume today, as they’re desired for keeping calories and sugar low while providing the sweetness that makes them taste good. Natural options like stevia leaf and monk fruit extract (both of which are also found in Core Power) provide a much healthier option.

Carrageenan in Core Power May Be Inflammatory

Carrageenan–a stabilizer that improves texture, consistency, and water retention–comes with its own baggage that’s counterintuitive for a recovery drink.

One study suggests that carrageenan acts as a “recessive inflammatory agent,” enhancing the inflammatory response, especially if the intestinal tract is compromised.^[6] Another review links carrageenan and colitis, indicating that it may cause or aggravate inflammation in the intestines.^[7]

These and other animal studies define carrageenan as potentially inflammatory. It’s an unwelcome ingredient in any beverage, especially a protein shake.

42g of Protein Is Too Much for Most People

Unless you weigh over 270 lbs and train hard, Core Power Elite protein is more protein than you need in one sitting. In a related post, I break down how much protein your body can utilize in a period.

Depending on age, weight, and training load, the body’s ability to utilize protein for muscle growth in a single sitting is limited to about 30g to 40g of protein. The high end of that spectrum implies you weigh more and exercise often.

For most people seeking a quality recovery shake, 42g of protein is excessive. If you’re a heavyweight, by all means, you do you. But if you’re not exercising or weigh less, 42g in one sitting may be too much for your liver to process.

Takeaway

Core Power offers a good-tasting, complete protein that’s widely available in U.S. grocery stores and gas stations. But despite its availability and protein content, it’s not a particularly healthy protein shake given its use of sucralose, acesulfame potassium, and Carrageenan.

If you’re diabetic or trying to lose weight, Core Power protein shakes are especially not good for you, as sucralose and Ace-K can alter your blood sugar levels. Many alternatives offer healthier protein shakes using cleaner ingredients and offer similar levels of protein and amino acids.

You Might Also Like

• Is Premier Protein Good for You?
• Protein Powder without Artificial Sweeteners
• Dairy-Free Protein Powder
• Lactose-Free Protein Powder

About The Author

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References:

1. Børsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 Oct;283(4):E648-57. doi: 10.1152/ajpendo.00466.2001. PMID: 12217881.
2. Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PLoS One. 2017 Jun 8;12(6):e0178426. doi: 10.1371/journal.pone.0178426. PMID: 28594855; PMCID: PMC5464538.
3. Cong WN, Wang R, Cai H, Daimon CM, Scheibye-Knudsen M, Bohr VA, Turkin R, Wood WH 3rd, Becker KG, Moaddel R, Maudsley S, Martin B. Long-term artificial sweetener acesulfame potassium treatment alters neurometabolic functions in C57BL/6J mice. PLoS One. 2013 Aug 7;8(8):e70257. doi: 10.1371/journal.pone.0070257. PMID: 23950916; PMCID: PMC3737213.
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5. Lertrit A, Srimachai S, Saetung S, Chanprasertyothin S, Chailurkit LO, Areevut C, Katekao P, Ongphiphadhanakul B, Sriphrapradang C. Effects of sucralose on insulin and glucagon-like peptide-1 secretion in healthy subjects: a randomized, double-blind, placebo-controlled trial. Nutrition. 2018 Nov;55-56:125-130. doi: 10.1016/j.nut.2018.04.001. Epub 2018 Apr 21. PMID: 30005329.
6. Borsani B, De Santis R, Perico V, Penagini F, Pendezza E, Dilillo D, Bosetti A, Zuccotti GV, D’Auria E. The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand? Nutrients. 2021 Sep 27;13(10):3402. doi: 10.3390/nu13103402. PMID: 34684400; PMCID: PMC8539934.
7. Guo J, Shang X, Chen P, Huang X. How does carrageenan cause colitis? A review. Carbohydr Polym. 2023 Feb 15;302:120374. doi: 10.1016/j.carbpol.2022.120374. Epub 2022 Nov 21. PMID: 36604052.