Protein Shake for Breakfast: Is It Safe?

Posted in  Nutrition  on  August 13, 2021 by  Welcyon Team

Protein shakes are useful for those who want to eat well but don't have tons of time to spend preparing food. Therefore, protein shakes are a popular breakfast idea.

You can customize your protein drink to suit your taste buds by adding your favorite foods. Protein supplements can even help with weight loss, performance enhancement, and athletic training.


In this article, you will learn about the benefits of having protein shakes for breakfast and get advice on how to use protein supplements.

Benefits of Protein Shakes for Breakfast

Protein shakes are the most convenient form of protein to use. Below are some of the most tangible benefits of drinking protein shakes for breakfast.

Saves time

Most people feel pressed for time in the morning. Making a protein shake is much faster than cooking oatmeal or making an omelet.

To speed up the process, you can prepare the ingredients the evening before—then in the morning you just need to blend them. Protein shakes don't store well for a long time, but you can take them with you to work.

Maintains satiety

Foods high in protein provide satiety and long-term hunger protection.

Scientific studies have shown that eating protein for breakfast reduces production of the hormone ghrelin, which is responsible for feelings of hunger. [12]

Protein has also been shown to help you normalize blood sugar levels. It can also help you reduce calorie intake and lose weight. [34]

High nutritional value

Many protein powders designed for shakes are fortified with vitamins and other nutrients. [567]

And you can increase the nutritional value of your shake even further. Add fruits, vegetables, berries, or nuts. Or try using cow's milk, plant milk, yogurt, or fermented milk products instead of water. There are many different recipes for protein shakes.

Promotes weight loss

Protein has a positive effect on weight loss. There are several mechanisms of action, the main one being an increase in the metabolic rate. When the metabolism becomes faster, the body burns more calories per day. [8]

High satiety also contributes to weight loss. Protein's control of the hormones leptin and ghrelin allows you to get rid of uncontrolled hunger and prevent overeating. [12]

But understand that having a protein shake for breakfast will not be effective for losing weight if your shake includes a lot of high-calorie ingredients like chocolate, peanut butter, and many nuts and seeds. These are useful when consumed in moderation, but if included in high proportions, they neutralize the benefits of protein shakes for weight loss.

By itself, a protein powder can also be high in calories if, for example, it has a lot of carbohydrates and not much protein.

Boosts your performance

Anyone looking after their fitness should be aware of the role of protein. Without protein, recovery and growth of muscle tissue is impossible; the need for it increases even further with an intense training regimen.

Scientific studies have shown that eating enough protein can help increase strength, which allows you to increase your workload during resistance training. [9]

Thus, drinking a protein shake for breakfast can contribute to productivity in training and sports and to physical improvement of your body.

Drawbacks

Despite all their benefits, protein shakes can be harmful to your health. This applies primarily to protein shakes of low quality, which are rich in sugar, artificial sweeteners, and added flavors.

Individual intolerance to certain ingredients is possible. It can occur even when consuming high-quality foods if, for example, a person has an intolerance to whey protein.

You should not replace multiple meals with a protein drink. At this point, the shakes would no longer be a nutritional supplement; on the contrary, they would increase the risk of nutritional deficiencies.


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Conclusion

It is rational to drink protein once a day—in the morning, when it is especially important to save time and get good nutrients.

If your goal is to lose weight, you shouldn't use full-fat milk in your protein shake. This will increase the calorie content and insulin index of the drink. It is more expedient to use water as a base.

Having protein shakes for breakfast will not help you lose weight unless you review your diet throughout the day and reduce unhealthy foods. Physical activity and regular exercise are also a must for healthy weight loss.


References:

1. Wendy A. M. Blom, Anne Lluch, Annette Stafleu, Sophie Vinoy, Jens J. Holst, Gertjan Schaafsma, Henk F. J. Hendriks, Effect of a high-protein breakfast on the postprandial ghrelin response, retrieved from https://pubmed.ncbi.nlm.nih.gov/16469977/
2. Elaine Magee, MPH, RD, Your 'Hunger Hormones', retrieved from https://www.webmd.com/diet/features/your-hunger-hormones
3. Mary C. Gannon, Frank Q. Nuttall, Asad Saeed, Kelly Jordan, Heidi Hoover, An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes, retrieved from https://pubmed.ncbi.nlm.nih.gov/14522731/
4. Heather J. Leidy, Peter M. Clifton, Arne Astrup, Thomas P. Wycherley, Margriet S. Westerterp-Plantenga, Natalie D. Luscombe-Marsh, Stephen C. Woods, Richard D. Mattes, The role of protein in weight loss and maintenance, retrieved from https://pubmed.ncbi.nlm.nih.gov/25926512/
5. Nutritionix, Whey Protein Powder, retrieved from https://www.nutritionix.com/food/whey-protein-powder
6. Nutritionix, Pea Protein Powder, retrieved from https://www.nutritionix.com/food/pea-protein-powder
7. Nutritionix, Hemp protein powder, retrieved from https://www.nutritionix.com/food/hemp-protein-powder
8. Dominik H. Pestacorresponding, Varman T. Samuel, A high-protein diet for reducing body fat: mechanisms and possible caveats, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
9. Stefan M. Pasiakos, Tom M. McLellan, Harris R. Lieberman, The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review, retrieved from https://pubmed.ncbi.nlm.nih.gov/25169440/

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