How to Make a Healthy Protein Shake for Breakfast
Medically reviewed by Karina Tolentino, RDMedically reviewed by Karina Tolentino, RDSipping 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-quality protein powder and minimal additives is generally healthier because it's less processed.
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Healthy Protein Shake IngredientsStarting 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:A protein shake in the morning should be combined with complex carbs like fruit and healthy fats to create a nutritionally balanced shake that promotes sustained energy. Fruits like berries and mangoes add extra sweetness and are a source of complex carbs, fiber, and antioxidants.Adding vegetables, such as spinach, boosts fiber and adds other valuable nutrients you may not typically consume at breakfast. The fiber from these fruits and vegetables improves digestion and can help keep your energy levels steady throughout the morning.Mixing in nut butter, seeds, or avocado can add creaminess to the shake while providing monounsaturated fats. These fats can help reduce low-density lipoprotein (LDL) or the "bad" cholesterol in the blood, improving heart health and lowering heart disease risk.Other nutritious ingredients you can add to your protein shake include:Chia seedsYogurtSpicesRolled oatsFlax seedsExercise and Weight LossResearch shows that high-protein diets can help with weight loss by:Improving satietyReducing hungerSupporting a healthy metabolismReducing the loss of lean muscleOne study found that participants who drank milk with whey protein had lower blood sugar levels after 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 or casein protein 30 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 of maltodextrin (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 ReplacementsReplacing 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 a liquid meal replacement that included carbs, protein, and fat. The researchers found that using these meal replacements as a weight-loss diet helped lower body weight, fat, and systolic 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 the Mediterranean 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
Store Bought vs. Powder-OnlyMany 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 powder comes 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.Less Nutritious IngredientsIngredients in protein shakes and powders can vary by brand and protein source. Some protein powders, especially ready-to-drink shakes, contain added sugars, artificial sweeteners, artificial flavors, and/or additives to improve flavor and extend shelf life.Although these ingredients are considered safe in moderation, they make protein shakes more of an ultra-processed food. Diets high in ultra-processed foods are linked to:ObesityType 2 diabetesHeart diseaseOther chronic health conditionsChoosing 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.After Breakfast Protein ShakeIf 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 few high-protein alternatives include:Cottage cheese with fruitGreek yogurt with fruitApples with nut butterChia pudding with nut butterSmoked salmon bagelTofu scrambleHard-boiled eggs with fruitNo-bake protein ballsSummaryWhile 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. Read the original article on Verywell Health.
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