MRE Protein Shake Review: Is It Good for You? 5 Honest Facts
MRE PROTEIN SHAKE REVIEW: IS IT GOOD FOR YOU? 5 HONEST FACTS
The MRE protein shake from Redcon1 is a whole food meal replacement powder, not a whey shake. One serving of 4 scoops gives about 46 to 47 g of protein and about 480 to 490 calories. The protein comes from beef, salmon, chicken, egg, brown rice and pea.
So is it good for you? As a meal, mostly yes. As a lean protein top up, no. This MRE protein review checks the label claims against research and compares MRE with MRE Lite. Label figures come from Redcon1; study figures come from PubMed, all listed at the end. For a whey benchmark, see the ISO100 protein review.
MRE protein shake in three numbers
Three numbers explain the MRE protein shake: the serving size, the protein and the calories. Together they show it is a meal, not a snack.
One serving, mixed in 14 to 16 oz of liquid
Many reviews say 2 scoops. The Redcon1 product page now says 4 scoops per serving (Redcon1 product page).
Per serving, from six whole food sources
The page lists both 46 and 47 g; the help center says 46 to 47 g (Redcon1 help center).
Per serving, midpoint of 480 to 490
That is close to a full meal for most people (Redcon1 help center).
Label figures come from the Redcon1 product page and help center, checked on 27 October 2026. The product page does not show a full Nutrition Facts panel, so read the tub you buy. We do not sell this product and take no payment for reviews.
What this MRE protein review covers
The MRE protein powder label: serving, protein, carbs, fats and the protein blend.
The research: what beef and chicken protein did against whey in training studies.
MRE vs MRE Lite and who each one fits.
Not covered
Taste rankings and prices. Both change; this is a label and evidence review.
The MRE protein shake label: what Redcon1 states
| Item | What Redcon1 states | Source |
|---|---|---|
| Serving | 4 scoops in 14 to 16 oz of water or other liquid | Product page |
| Protein | About 46 to 47 g | Help center; page shows both |
| Carbohydrate | About 60 g (page also shows a 75 g carb blend) | Help center; page |
| Fat | About 6 to 7 g, plus MCT oil | Help center; page |
| Calories | About 480 to 490 | Help center |
| Protein sources | Beef, salmon, chicken, egg, brown rice, pea | Product page |
| Carb sources | Rolled oats, yams, sweet potato | Product page |
| Claims | No whey; formulated to be lactose free | Product page |
Two honest notes. The product page shows both 46 and 47 g protein, and both 60 and 75 g carbohydrate (Redcon1 product page). It also does not show the gram split between the six protein sources.
Rule of thumb: check the Nutrition Facts on your own tub, because flavors and batches can differ from the web page.
The MRE protein blend: whole food sources, no whey
Redcon1 lists beef, salmon, chicken, egg, brown rice and pea protein (Redcon1 product page). There is no whey and no casein, and the shake is formulated to be lactose free.
That makes the MRE protein shake useful for people who do not tolerate dairy. It also changes how the protein behaves.
A 1997 study showed that the speed of protein digestion shapes the body response. Whey raised blood amino acids fast and briefly, casein slowly and for longer (PMID 9405716).
A review of plant versus animal protein found that most plant proteins have less leucine and lower digestibility than animal proteins (PMID 26224750). In MRE, the plant sources are two of six.
What research says about beef and chicken protein
No study we found tested the MRE protein shake itself as a product. But two training trials tested its main animal sources against whey.
| Study | What was given | Result |
|---|---|---|
| Sharp 2018 | 46 g beef isolate, chicken or whey after training, 41 adults | Lean mass rose in all three protein groups, not in the control (PMID 28399016) |
| Naclerio 2017 | 20 g hydrolyzed beef, whey or carbs, 24 men | Beef and whey raised fat free mass; carbs alone did not (PMID 28530448) |
In Sharp 2018, lean mass went from 51.7 to 54.7 kg on beef and from 52.5 to 55.0 kg on whey concentrate. The control group did not gain significantly (PMID 28399016).
In Naclerio 2017, fat free mass rose 2.0 percent with beef and 1.4 percent with whey, and did not change with carbs alone (PMID 28530448).
Both trials were small, about 8 to 11 people per group. They suggest beef and chicken protein can match whey for lean mass over 8 weeks, not that they beat it.
MRE vs MRE Lite: which one do you need?
Redcon1 sells the same protein sources in a lighter version, MRE Lite (Redcon1 help center).
| Per serving | MRE | MRE Lite |
|---|---|---|
| Calories | 480 to 490 | 120 to 130 |
| Protein | 46 to 47 g | About 26 g |
| Carbohydrate | About 60 g | 1 to 4 g |
| Fat | 6 to 7 g | 1 to 1.5 g |
MRE Lite gives 26 g of protein. That clears the 20 g dose that maxed out muscle building after training in resistance trained men (PMID 24257722).
Is the MRE protein shake good for you? Who it fits
| Fits you if | Pick something else if |
|---|---|
| You need a quick meal of about 485 calories | You are cutting and count every calorie |
| You avoid dairy or whey | You want the fastest protein after training |
| You struggle to eat enough to gain weight | You only need 20 to 30 g of protein |
| You want carbs from oats and sweet potato | You want the lowest cost per gram of protein |
Total daily protein matters most. Gains from protein supplements stopped rising around 1.6 g per kg a day (PMID 28698222), and total intake predicted growth better than timing (PMID 24299050).
The protein position stand suggests 20 to 40 g per serving (PMID 28642676). For the day, it gives 1.4 to 2.0 g per kg for most people who train. One MRE serving sits at the top of that per serving range.
5 honest facts about the MRE protein shake
1. One serving is 4 scoops. Not 2, according to the current product page (Redcon1 product page).
2. It is a meal: about 485 calories and 46 to 47 g protein. (Redcon1 help center)
3. There is no whey. The protein comes from beef, salmon, chicken, egg, brown rice and pea (Redcon1 product page).
4. Beef and chicken protein matched whey for lean mass in a small 8 week trial (PMID 28399016).
5. MRE Lite is the lean version. About 26 g protein for about 125 calories (Redcon1 help center).
MRE protein shake: frequently asked questions
Are MRE protein shakes good for you?
As a meal, mostly yes: about 46 to 47 g protein and 480 to 490 calories from whole food sources (Redcon1 help center). As a lean snack on top of normal meals, the calories add up fast.
How many scoops is one serving of MRE?
Four scoops in 14 to 16 oz of liquid, according to the current Redcon1 product page (Redcon1 product page).
Does MRE protein have whey?
No. The protein comes from beef, salmon, chicken, egg, brown rice and pea, and the product is formulated to be lactose free (Redcon1 product page).
What is the difference between MRE and MRE Lite?
MRE has about 480 to 490 calories and 46 to 47 g protein. MRE Lite has about 120 to 130 calories and 26 g protein (Redcon1 help center).
Is beef protein as good as whey?
In an 8 week trial, beef, chicken and whey protein all raised lean mass, while the control did not (PMID 28399016).
Can I use MRE protein to gain weight?
It is built for that job: about 485 calories per serving, with about 60 g carbohydrate (Redcon1 help center).
Is MRE protein good after a workout?
It works, but it digests more slowly than whey. Speed of digestion changes the body response (PMID 9405716); total daily protein matters more (PMID 24299050).
How much protein do I need per day?
Gains stopped rising around 1.6 g per kg a day (PMID 28698222). The position stand gives 1.4 to 2.0 g per kg for most people who train (PMID 28642676).
Sources and further reading
Every figure on this page comes from one of the 10 sources below. That is two Redcon1 pages and 8 papers checked against PubMed on 27 October 2026. Midpoints like 485 calories are our own arithmetic from the Redcon1 ranges. Reference links are dofollow to support open science.
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
More protein reviews
Four label reviews that sit next to the MRE protein shake.
Final Educational Note
This review is educational and is not medical or nutrition advice. Label figures come from Redcon1 pages on the date shown and may change; always read the tub you buy. People with fish, egg or other food allergies should check the full ingredient list.
MuscleScience does not sell supplements and is not paid for reviews. More guides sit on the supplements hub. Read more on the about page and in the full disclaimer.
Community Reviews
Tried this product? Rate it and share your experience. A valid email is required, kept private and never shown; reviews appear after moderation.
What readers say
There are no reviews yet. Be the first one to write one.
