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
- 200ml milk
- 100ml brewed coffee
- Latte or Chocolate flavoured Impact Whey Protein
- 1 tbsp. maple syrup
- 100g banana
- 1tsp. cocoa powder
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.
- 250ml milk (of choice)
- 250ml water
- 3 scoops Vanilla Raspberry Whole Fuel Blend
- 50g fresh raspberries
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
- 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.
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.