Table of ContentsView AllTable of ContentsHealthy IngredientsStore Bought vs. PowderLess Nutritious IngredientsAfter Breakfast Protein Shake
Table of ContentsView All
View All
Table of Contents
Healthy Ingredients
Store Bought vs. Powder
Less Nutritious Ingredients
After Breakfast Protein Shake
Sipping on a protein shake for breakfast can be a delicious and convenient way to kick-start your day. However, not all protein shakes are created equal, and their ingredients can significantly impact the overall health benefits.
Some protein shakes often contain added vitamins and minerals, while others contain sugar, artificial sweeteners, and flavorings, which many people avoid. Choosing a protein shake with high-qualityprotein powderand minimal additives is generally healthier because it’s less processed.
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Healthy Protein Shake Ingredients
Starting your day with a protein shake can be a nutritious solution in a hurry. Plus, they are easy to prepare and can be customized with fruits, vegetables, and other ingredients to improve nutritional value. When making breakfast protein shakes, keep these ingredient tips in mind:
Other nutritious ingredients you can add to your protein shake include:
A Word From Verywell
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Exercise and Weight Loss
One study found that participants who drank milk withwhey proteinhad lowerblood sugar levelsafter eating and felt less hungry later than those who drank regular milk. Protein’s ability to slow digestion and increase feelings of fullness may explain this.
Other research shows that consuming 25 grams of either whey protein isolate orcasein protein30 minutes before moderate-intensity treadmill exercise significantly increased post-exercise energy expenditure (the amount of calories your body continues to burn after exercising) compared to consuming 25 grams ofmaltodextrin(a carbohydrate) and fasting.
Whey protein, a fast-digesting protein often found in protein shakes, may be effective for muscle recovery following a workout.
As Meal Replacements
Replacing breakfast with a nutritionally balanced protein shake may benefit your health. However, protein shakes should not be relied upon as a long-term replacement for whole foods. Instead, they should be consumed as part of a well-balanced diet.
One study examined the health effects of replacing up to two meals daily with aliquid meal replacementthat included carbs, protein, and fat. The researchers found that using these meal replacements as a weight-loss diet helped lower body weight, fat, andsystolic blood pressure. The benefits were even greater, up to 30%, when using a diabetes-specific meal replacement shake.
The study’s authors note that while this strategy may work for short-term weight loss, it’s best to transition to a healthier diet, like theMediterranean diet, for long-term weight maintenance and optimal health.
Protein Powder SourcesIn addition to whey and casein, there are many types of animal and plant-based protein sources, including:SoyPeaEggHempRice
Protein Powder Sources
In addition to whey and casein, there are many types of animal and plant-based protein sources, including:SoyPeaEggHempRice
In addition to whey and casein, there are many types of animal and plant-based protein sources, including:
Store Bought vs. Powder-Only
Many ready-to-drink protein shake options are available. Store-bought protein shakes contain up to 30 grams of protein per serving and are often fortified with calcium, B vitamins, vitamins A and D, and other nutrients essential to good health.
Protein powdercomes in a container filled with dry powder made of animal or plant-based proteins. It is designed to be mixed into milk, water, or another liquid. A typical serving of protein powder contains 20-30 grams of protein, though, unlike store-bought protein shakes, it isn’t typically fortified with vitamins and minerals.
However, protein powder is generally much cheaper per serving than ready-to-drink shakes. It’s versatile and can be blended with whole foods like fruits and vegetables to boost nutrient content and flavor.
Although these ingredients are considered safe in moderation, they make protein shakes more of anultra-processed food.Diets high in ultra-processed foods are linked to:
Choosing protein shakes with fewer additives and alternating them with homemade protein shakes made with whole foods can reduce your intake of ultra-processed foods and improve the quality of your diet.
If you’d rather save your protein shake for another time of day or are looking for variety, plenty of quick and easy nutritious breakfast options can help you start your day right. A fewhigh-protein alternativesinclude:
Summary
While getting your protein from whole foods is ideal, having a protein shake for breakfast can be a quick and easy way to increase your protein intake, especially in a hurry.
When consumed as part of a balanced diet, protein shakes may help maintain lean muscle mass, improve satiety, and support weight loss. Including fresh fruits, vegetables, and healthy fats in protein shakes can provide essential nutrients you may otherwise miss out on and keep you energized and satisfied until your next meal.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hervik AK, Svihus B.The role of fiber in energy balance.J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657American Heart Association.Monounsaturated fats.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Kung B, Anderson GH, Paré S, et al.Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake.J Dairy Sci. 2018;101(10):8688-8701. doi:10.3168/jds.2018-14419Gieske BT, Stecker RA, Smith CR, et al.Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study.J Int Soc Sports Nutr. 2018;15(1):56. doi:10.1186/s12970-018-0263-6Papadopoulou SK.Rehabilitation nutrition for injury recovery of athletes: the role of macronutrient intake.Nutrients. 2020;12(8):2449. doi:10.3390/nu12082449Noronha JC, Kendall CWC, Sievenpiper JL.Meal replacements for weight-related complications in type 2 diabetes: what is the state of the evidence?Front Endocrinol. 2022;13:875535. doi:10.3389/fendo.2022.875535U.S. Department of Agriculture.Premier protein, high protein shake.U.S. Department of Agriculture.Beverages, protein powder soy based.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M.Ultra-processed foods and health outcomes: a narrative review.Nutrients. 2020;12(7). doi:10.3390/nu12071955
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hervik AK, Svihus B.The role of fiber in energy balance.J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657American Heart Association.Monounsaturated fats.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Kung B, Anderson GH, Paré S, et al.Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake.J Dairy Sci. 2018;101(10):8688-8701. doi:10.3168/jds.2018-14419Gieske BT, Stecker RA, Smith CR, et al.Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study.J Int Soc Sports Nutr. 2018;15(1):56. doi:10.1186/s12970-018-0263-6Papadopoulou SK.Rehabilitation nutrition for injury recovery of athletes: the role of macronutrient intake.Nutrients. 2020;12(8):2449. doi:10.3390/nu12082449Noronha JC, Kendall CWC, Sievenpiper JL.Meal replacements for weight-related complications in type 2 diabetes: what is the state of the evidence?Front Endocrinol. 2022;13:875535. doi:10.3389/fendo.2022.875535U.S. Department of Agriculture.Premier protein, high protein shake.U.S. Department of Agriculture.Beverages, protein powder soy based.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M.Ultra-processed foods and health outcomes: a narrative review.Nutrients. 2020;12(7). doi:10.3390/nu12071955
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hervik AK, Svihus B.The role of fiber in energy balance.J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657American Heart Association.Monounsaturated fats.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028Kung B, Anderson GH, Paré S, et al.Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake.J Dairy Sci. 2018;101(10):8688-8701. doi:10.3168/jds.2018-14419Gieske BT, Stecker RA, Smith CR, et al.Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study.J Int Soc Sports Nutr. 2018;15(1):56. doi:10.1186/s12970-018-0263-6Papadopoulou SK.Rehabilitation nutrition for injury recovery of athletes: the role of macronutrient intake.Nutrients. 2020;12(8):2449. doi:10.3390/nu12082449Noronha JC, Kendall CWC, Sievenpiper JL.Meal replacements for weight-related complications in type 2 diabetes: what is the state of the evidence?Front Endocrinol. 2022;13:875535. doi:10.3389/fendo.2022.875535U.S. Department of Agriculture.Premier protein, high protein shake.U.S. Department of Agriculture.Beverages, protein powder soy based.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M.Ultra-processed foods and health outcomes: a narrative review.Nutrients. 2020;12(7). doi:10.3390/nu12071955
Hervik AK, Svihus B.The role of fiber in energy balance.J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657
American Heart Association.Monounsaturated fats.
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Kung B, Anderson GH, Paré S, et al.Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake.J Dairy Sci. 2018;101(10):8688-8701. doi:10.3168/jds.2018-14419
Gieske BT, Stecker RA, Smith CR, et al.Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study.J Int Soc Sports Nutr. 2018;15(1):56. doi:10.1186/s12970-018-0263-6
Papadopoulou SK.Rehabilitation nutrition for injury recovery of athletes: the role of macronutrient intake.Nutrients. 2020;12(8):2449. doi:10.3390/nu12082449
Noronha JC, Kendall CWC, Sievenpiper JL.Meal replacements for weight-related complications in type 2 diabetes: what is the state of the evidence?Front Endocrinol. 2022;13:875535. doi:10.3389/fendo.2022.875535
U.S. Department of Agriculture.Premier protein, high protein shake.
U.S. Department of Agriculture.Beverages, protein powder soy based.
Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762
Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M.Ultra-processed foods and health outcomes: a narrative review.Nutrients. 2020;12(7). doi:10.3390/nu12071955
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