Protein shake for breakfast: Is it a good idea?

Slow mornings are not everyone’s cup of tea. Some people are always running out of time in the morning and are looking for healthy and quick breakfast options. For some, the idea of a good breakfast means starting their day with a nutritious glass of protein shake. They are not only easy and quick to make, but are also highly versatile and can be tailored to your specific tastes and preferences. What’s more? Protein shakes can also feed you well before your workout and can help accelerate your weight loss journey. But is a protein shake for breakfast a good idea? Let us find out!

What is a protein shake?

A protein shake is a beverage made using mixing protein powder with liquid, typically water, milk, or a milk alternative. The main purpose of a protein shake is to provide a convenient and concentrated source of protein, which is important for muscle repair, growth, and overall body function. Protein shakes are mostly consumed by athletes, bodybuilders, or anyone looking to increase their protein intake, such as those on a weight loss or muscle-building plan. They can also include other ingredients like fruits, vegetables, and supplements to enhance nutritional value, says nutritionist Avni Kaul.

Benefits of drinking protein shake in the morning

Drinking a protein shake for breakfast could be a good idea, especially for those looking to boost their protein intake, support muscle growth, or manage weight. Protein shakes are fast, convenient, and can keep you full longer, helping to curb mid-morning cravings. However, it is important to balance the shake with other nutrients such as fibre and healthy fats to ensure a well-rounded meal. Here are some of the benefits of consuming protein shakes in the morning:

1. Easy-to-make and convenient

Protein shakes are the best alternative to cooking meals that consume a lot of time in the morning. There is almost little to no preparation time involved in making a protein shake, which can save a lot of your time and energy first thing in the morning. Also, if you like enhancing the flavour and taste by adding in some ingredients, you can assemble them in advance so that you can just throw them in a blender when you are ready. Protein shakes are also portable, so you can also carry them along if you are on-the-go kind of person. Protein shakes give a quick and easy way to increase protein intake, particularly for those with busy schedules or limited time to prepare meals, says the expert.

2. Keeps you full for long

If you are someone who is trying to manage weight by cutting down on binge-eating extra food in between meals, then protein shakes in the morning can be your go-to option. A 2024 study published in the BMC Nutrition Journal studied 44 people and showed that relying on a calorie deficit diet and supplementation of 30 grams of milk protein concentrate for 8 weeks was linked with:

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• Low body mass index
• Reduced waistline
• Lower fat mass
• Reduced appetite
• Reduced insulin levels
• Reduced bad cholesterol
• High good cholesterol
• Lower fasting blood sugar

3. Helps you get the best of extra nutrients

Protein shakes are a simple way to get some additional vitamins and minerals into your daily diet. Vegetables like spinach, kale, beets, and zucchini are all nutrient-dense and can easily blend into your protein shake. There are some fruits like bananas, kiwis, strawberries, and blueberries that are high in fibre, antioxidants, minerals, and vitamins and can enhance the flavour of your smoothie or shake. Some other ingredients that you can add include:

• Seeds
• Nuts
• Milk
• Yoghurt
• Herbs
• Spices

Also read: Protein: Why and how to include this nutrient in your diet

4. Weight loss

Protein shakes can help in weight management by promoting feelings of fullness, reducing overall calorie intake, and preserving muscle mass during calorie-restricted diets. Higher protein consumption could boost metabolism, increasing the number of calories burned throughout the day, which aids in weight management, according to the expert. As per the Journal of Obesity and Metabolic Syndrome, consuming protein shakes can boost your metabolism, which can amp up the calories that your body burns throughout the day.

A 2022 study published in the Nutrients Journal studied 70 adults suffering from obesity and showed that in comparison to a control group, people who consumed higher amounts of plant protein for 12 weeks led to:

• Weight loss
• Reduced body fat mass
• Reduced leptin
• Lower calorie and carb intake
• Reduced fat intake

However, you should also be mindful of the ingredients you add to your protein shake. Ingredients like nuts, seeds, nut butter, and dark chocolate are nutritious but only in moderation. They are high in calories and can lead to unwanted weight gain if consumed in excess. Moderation is the key when it comes to adding these ingredients to your protein shake.

5. Can aid in fitness

A protein shake first thing in the morning can benefit your workout routine and promote weight loss. As per the Nutrients Journal, protein is essential for your muscle growth. Alongside, consuming a protein shake after exercise can help replenish energy stores and repair muscle tissue more quickly, making them an excellent option for post-workout recovery.

Who can drink a protein shake?

Protein shakes are beneficial for athletes, bodybuilders, and those seeking to increase their protein intake for muscle growth or weight management. They are also useful for individuals with busy lifestyles who need a quick, convenient protein source, tells the expert.

However, they may not be necessary for those who already meet their protein needs through whole foods. People having kidney issues, lactose intolerance, or certain medical conditions should consult a qualified dietician before adding protein shakes to their diet. Also, excessive consumption can lead to imbalances and should be moderated to avoid potential health issues.