Is It a Good Idea to Drink a Protein Shake for Breakfast

You can drink a protein shake and load it with nutritious foods, like fruits and vegetables, at breakfast for a balanced start to your day or workout. But some protein shakes may offer less nutritional value.
Protein shakes can be an easy breakfast option for those who are short on time in the morning.
In addition to being quick, portable, and nutritious, protein shakes are highly versatile and can be tailored to fit your specific tastes and preferences.
What’s more, protein shakes can boost your workout routine and help speed up weight loss.

Benefits
Drinking a protein shake for breakfast may offer several potential benefits.
Quick and convenient
Protein shakes can be a quick and convenient alternative to other breakfast foods. Depending on the ingredients you use, they generally require little to no preparation, which can save you time and energy first thing in the morning.
Plus, you can even portion and prepare ingredients in advance so that you can easily throw them into the blender when you’re ready.
Protein shakes are likewise portable, making them a good option if you’re pressed for time in the morning and need a breakfast that you can take on the go.

Keeps you feeling full
Enjoying a high protein breakfast is a great strategy for those looking to curb cravings and promote feelings of fullness between meals.
A 2024 studyTrusted Source of 44 people showed that a calorie-restricted diet and supplementation of 30 g of milk protein concentrate for 8 weeks was associated with:
• lower body mass index
• smaller waistline
• lower fat mass
• decreased appetite
• lower fasting blood sugar
• lower insulin levels
• lower low-density lipoprotein levels (“bad” cholesterol)
• lower leptin levels (protein hormone controlling appetite and fat storage)
• higher adiponectinTrusted Source levels (protein hormone that regulates metabolism)
• higher high-density lipoprotein levels (“good” cholesterol)

Protein may also improve blood sugar regulationTrusted Source, which can help decrease symptoms of low blood sugar, including hunger.
Helps squeeze in extra nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.

Other nutritious ingredients that you can add to your protein shake include:
• nuts
• seeds
• yogurt
• milk
• herbs
• spices

Effects on weight loss
Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain if consumed in excess. Protein shakes also cannot be used alone to promote weight loss.
Potential downsides
While protein shakes can be nutritious in moderation, there are some downsides to consider.

First, it’s important to be aware of what’s in your protein shake, as many premade mixes and powders are pumped full of:
• additives
• fillers
• artificial sweeteners
Some people may also have difficulty digesting certain ingredients commonly found in protein shakes, including whey protein.