Supplements

Can You Have A Protein Shake For Breakfast?

You know those mornings where you wake up late and you literally have 10 minutes to get yourself ready and out the door? We all have those mornings. So, what if there was a way to get in a quick breakfast on the go?  

A lot of you ask if having a protein shake for breakfast is a good thing. Although you can get a wide range of vitamins and minerals from food, a protein shake can be a very handy way of ensuring you still get these without having to skip breakfast or reach for that pastry.  

Choosing a good protein shake for breakfast can be tricky as there are plenty out there to choose from, so which is the best for you to enjoy for breakfast?

 

Why breakfast is a good time for a protein shake 

Protein shakes are convenient 

Switching out your normal breakfast for a protein shake can be a quick and easy way to start the day, with minimal preparation required. 

You can even prepare added fruits in advance and keep them in the freezer until they’re needed. 

  

Protein breakfast shakes will help you lose weight 

Of the three macronutrients, protein has the highest effect on satiety, which is the feeling of fullness following a meal. 

A filling breakfast may help you fight off any mid-morning snacks which may be high in calories and prevent you from being in a calorie deficit – the most important factor when it comes to weight loss.1

 

Protein breakfast shakes will help increase your daily protein intake 

When looking to lose weight, it is important to retain as much lean muscle mass as possible. If you’re aiming to be in a calorie deficit and retain muscle mass, a high protein intake is recommended.1 This can be hard if you don’t have many calories to play with.

A high protein breakfast shake will provide a high dose of protein with a low number of calories.

 

Protein breakfast shakes will help maintain/build muscle   

Whether you are trying to maintain muscle during weight loss or looking to build muscle to bulk up, consuming protein at breakfast is important. 

Your body goes through continuous periods of muscle protein breakdown and muscle protein synthesis. After an overnight fast, your breakdown will be higher than synthesis but a high protein breakfast will change this by increasing your muscle protein synthesis.

 

Protein Breakfast Shake Recipes 

Coffee & Chocolate Breakfast Protein Smoothie

Mornings wouldn’t be the same for most without a caffeine hit. Providing 45mg of a caffeine and 29g protein, this smoothie is a great way to start the day.

Milk has a high amount of casein and combined with the Impact Whey this shake will help to increase muscle protein synthesis for a longer period helping you maintain and build muscle.  

Protein: 26g 

 

Vanilla and Raspberry Shake

The raspberry whole fuel blend contains a wide range of added vitamins and minerals such as Vitamin A, C, calcium and vitamin E meaning alongside the raspberries, this shake provides a big dose of micronutrients for a healthy start to the day. This shake also provides 14g of fibre – nearly half of daily intake requirements.2

Protein: 39g 

 

Matcha Smoothie 

Ingredients

  • 1 Scoop (25g) Matcha Whey Protein 
  • 2 Medium-Sized Fresh Peaches 
  • ½ Thumb Root Ginger (grated) 
  • 75ml Milk (of your choice) 

Matcha whey protein contains caffeine so it saves having to add brewed coffee to the smoothie.

Matcha is a form of green so alongside the ginger and peaches it will provide a refreshing start to the day. The peaches are also a good source of vitamin C and 2 peaches will contain 4g of fibre.  

Protein: 24g 

 

Take home message

Having a protein shake for breakfast isn’t harmful to your health in anyway regardless of your goal being to gain muscle or lose weight. It is much better than skipping breakfast overall or reaching for a pastry or something unhealthy on the go. 

There is a wide range of protein powders available and you can even try experimenting with some vegan options too. Adding some spinach or berries to your breakfast protein shake is a great way to boost the nutritional profile of your shake in order to best support your immune system and health overall.  

Interested in some more protein shake recipes?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.


1. Megson, M., Wing, R., &Leahey, T. (2017). Effects of breakfast eating and eating frequency on body mass index and weight loss outcomes in adults enrolled in an obesity treatment program. Journal Of Behavioral Medicine, 40(4), 595-601. doi: 10.1007/s10865-017-9828-0 

2. Zipp, A., &Eissing, G. (2018). Studies on the influence of breakfast on the mental performance of school children and adolescents. Journal Of Public Health, 27(1), 103-110. doi: 10.1007/s10389-018-0926-4 

3. Blom, W.,Lluch, A., Stafleu, A., Vinoy, S., Holst, J., Schaafsma, G., & Hendriks, H. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American Journal Of Clinical Nutrition, 83(2), 211-220. doi: 10.1093/ajcn/83.2.211 

4. Salmon, J. (1991). Dietary Reference Values A Guide [Ebook] (1st ed., p. 15). London: HMSO: Crown. Retrieved fromhttps://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/743790/Dietary_Reference_Values_-_A_Guide__1991_.pdf. 

5. METTLER, S., MITCHELL, N., & TIPTON, K. (2010). Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes. Medicine & ScienceIn Sports & Exercise, 42(2), 326-337. doi: 10.1249/mss.0b013e3181b2ef8e. 

6. Mangano, K.,Sahni, S., Kiel, D., Tucker, K., Dufour, A., & Hannan, M. (2017). Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study. The American Journal Of Clinical Nutrition, 105(3), 714-722. doi: 10.3945/ajcn.116.136762.

7. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, Antonio J. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. doi: 10.1186/s12970-017-0174-y. PMID: 28630601; PMCID: PMC5470183. 

  

8. Scientific Advisory Committeeon Nutrition(2015) Carbohydrates and Health.The Stationery Office. London. https://www.gov.uk/government/publications/sacn- carbohydrates-and-health-report



Louise Bula

Louise Bula

UK Registered Dietitian

Louise Bula is a UK Registered Dietitian with the Health and Care Professions Council. She has a Bachelor’s of Science in Nutrition and Food Science from the University of Reading and a Postgraduate Diploma in Dietetics from Queen Margaret University.

Louise has a great amount of experience that spans from working as a research assistant for a study funded by the prestigious Medical Research Council looking into the effects of saturated fats on heart disease. She also has worked in the NHS as a Dietitian as part of various multidisciplinary teams providing patients with acute and chronic illnesses a range of nutritional interventions.

She now specialises in Type‐2 Diabetes and works for a company providing patients’ care through a range of digital-based approaches. Louise also offers a private clinic overseas every month where she sees patients with a range of clinical conditions.

In her spare time, Louise enjoys weightlifting at the gym and cooking. Find out more about Louise’s experience here


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