Is It a Good Idea to Drink a Protein Shake for Breakfast?

Benefits

Drinking a protein shake for breakfast may offer several potential benefits.

Quick and convenient

Protein shakes can be a quick and convenient alternative to other breakfast foods.

Depending on which ingredients you use, protein shakes generally require little to no preparation, which can save you time and energy first thing in the morning.

Plus, you can even portion and prepare ingredients in advance so that you can easily throw them into the blender when you’re ready.

Protein shakes are likewise portable, making them a good option if you’re pressed for time in the morning and need a breakfast that you can take on the go.

Keeps you feeling full

Enjoying a high protein breakfast is a great strategy for those looking to curb cravings and promote feelings of fullness between meals.

According to one study in 15 people, consuming a high protein breakfast was more effective than consuming a high carb breakfast at reducing levels of ghrelin, the hormone responsible for stimulating feelings of hunger (1).

Another small study in 19 people showed that doubling protein intake led to significant reductions in calorie intake and body weight (2).

Protein may also improve blood sugar control, which can help decrease symptoms of low blood sugar, including hunger (3, 4).

Helps squeeze in extra nutrients

Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.

Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.

Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.

Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.

summary

Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.

Effects on weight loss

Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.

For starters, it can increase your metabolism, which can bump up the number of calories that your body burns throughout the day (5, 6).

It may also reduce calorie intake and hunger by modifying levels of certain hormones involved in appetite control, including ghrelin and leptin (1, 2, 7).

One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group (8).

However, while protein may help support weight loss, it’s important to consider the other ingredients in your protein shake.

Although ingredients like nuts, seeds, dark chocolate, and nut butter may be healthy and nutritious in moderation, they’re also very calorie dense and could cause weight gain if consumed in high amounts.

Moderating your intake of these ingredients can help keep the calories from stacking up and turning your healthy protein shake into a high calorie indulgence.

summary

Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain.

Role in fitness

In addition to promoting weight loss and rounding out your diet, drinking a protein shake first thing in the morning may be especially beneficial for your workout routine.

Protein is necessary for tissue repair and muscle growth and can help your body recover after an intense workout (9).

Studies show that getting enough protein in your diet may also help maximize muscle and strength gains from resistance training, making protein shakes particularly beneficial for those looking to increase muscle mass, such as bodybuilders (10).

Interestingly enough, one study in 21 people found that drinking a high protein shake either before or after working out led to similar increases in muscle size and strength over 10 weeks (11).

Therefore, drinking a protein shake before or after hitting the gym in the morning could be a useful tool to help you reach your fitness goals.

Summary

Protein supports tissue repair, muscle growth, and recovery and may help maximize muscle and strength gains from resistance training.

Potential downsides

While protein shakes can be healthy in moderation, there are some downsides to consider.

First, it’s important to be aware of what’s in your protein shake, as many premade mixes and powders are pumped full of additives, fillers, and artificial sweeteners.

Some people may also have difficulty digesting certain ingredients commonly found in protein shakes, including whey protein.

Furthermore, consuming only protein shakes for multiple meals per day can decrease the diversity of your diet and may increase your risk of nutritional deficiencies.

For this reason, it’s important to pair your morning protein shake with a variety of healthy, balanced meals and snacks throughout the day to round out your diet and ensure that you’re getting the nutrients you need.

Mixing in nutritious ingredients like fruits and veggies can also boost the nutritional value of your shake and supply important vitamins, minerals, fiber, and antioxidants.

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Be sure to check the ingredient label of your protein shake carefully and pair your morning protein shake with a healthy, well-rounded diet to ensure that you’re meeting your nutritional needs.

The bottom line

Drinking a protein shake for breakfast can be a quick and convenient way to squeeze more nutrients into your diet and increase your protein intake.

Protein shakes can also be an effective tool to support weight loss and enhance muscle growth.

However, it’s important to add nutrient-rich ingredients like fruits and veggies to your shake and pair it with a healthy, well-rounded diet to maximize its potential benefits.