Protein shake for breakfast

We’ve all found ourselves in a hurry to get out the door in the morning wondering what to do about breakfast. You have just enough time to mix a protein shake, but can a protein shake replace breakfast?

Yes, making a protein shake in the morning can be a nutritious way to enjoy breakfast on the go. Let’s discover how to make a protein shake for breakfast.

Can a Protein Shake Replace Breakfast?

Enjoying a protein shake instead of breakfast is a convenient meal solution for busy people. Protein shakes can deliver a portable serving of the three main macronutrients– carbohydrates, protein, and fat.

However, many protein shakes are not designed to be meal replacement shakes. This means they do not contain the same amounts of vitamins, minerals, or fiber that a meal replacement shake or whole foods might.

The average whey protein powder mix provides 150 to 200 calories and 20 to 25 grams of protein. This calorie level is closer to what a typical snack would contain.

On days when you have little time, you can prepare a protein shake with water or milk product of choice to create a small meal. When you have more time or need more calories, you can blend whey protein powder into a smoothie with fruits and vegetables.

Protein Shake as Breakfast

A protein shake might be a good immediate solution to a breakfast problem, but should this become a daily habit? Let’s explore the benefits and drawbacks of using a protein shake to replace breakfast.

Benefits

There are several benefits to enjoying a protein shake for breakfast.

Low in calories. If you are looking for a lower-calorie, high protein meal, then a protein shake can be a good option. In fact, whey protein supplements have been shown to help promote fat loss, while maintaining muscle mass in a weight loss trial.

Convenient. You can prepare a protein shake in less than 2 minutes so you can be out the door, ready to start your day.

Stay full between meals. Protein dense foods including whey protein can help promote the feelings of fullness between meals. A protein shake can help stave off hunger until you are able to eat your next meal.

Easily transform a shake into a full meal. You can create a more substantial shake by blending two scoops of protein powder into a smoothie with fruits, veggies, and your milk of choice.

Drawbacks

Can I have a protein shake for breakfast? Yes, a protein shake can be a breakfast, but there are a few limitations to having a protein shake as a meal.

No fiber. Protein shakes do not typically contain fiber. You can add a fiber powder or blend the protein powder into a smoothie with fruits and vegetables, which contain fiber.

Not a meal replacement. Protein powders alone do not have the same amount of calories, vitamins, and minerals as a full meal. The advantage of having a protein shake at breakfast is that you are still able to eat a variety of foods at the following meals to meet your daily nutrition needs.

Watch for additives. When choosing a protein powder, be sure to look for quality ingredients that are free from added sugars or unwanted fillers.

Protein Shake as Breakfast Recipes

Looking for protein shake inspiration? Replacing breakfast with a protein shake could be as simple as adding a serving of protein powder to water and shaking.

When you have time to level up your protein shake game, check out these five smoothie recipes:

Skin Glow Smoothie

Sweet Potato and Fig Smoothie

Vanilla Iced Coffee

Vanilla Green Protein Smoothie

Morning Energy Protein Shake

 

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173177/nutrients
  2. https://link.springer.com/article/10.1186/1743-7075-5-8
  3. https://www.sciencedirect.com/science/article/abs/pii/S2212267216000423
Kade Brittain

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