Is A Protein Shake For Breakfast Good For You?

We’ve all heard the saying, “Breakfast is the most important meal of the day.” You won’t get much argument from me. Eating breakfast can quite significantly improve your mood, enhance energy levels and promote recovery from exercise. Few dispute these claims.

However, aren’t there standards as to what defines a quality breakfast? A bagel made heavy with cream cheese may not possess the quality that say, two apples and protein bar might. Breakfast is not a simple “have or have not” dichotomy. The quality of your morning time meal is paramount.

A worthy breakfast satisfies several key characteristics.

1. It’s high in protein
2. It has an adequate amount of fiber
3. It has a strong nutritional profile, rich in vitamins and minerals

This is by no means an all-inclusive list but rather general boxes to check. To learn more about why each of these individual characteristics are important, give this article a spin.

Anyway, the list is purposefully broad because breakfast is an enigma for many. Some are simply not hungry early in the morning, and the thought of a large breakfast is nauseating. Others would rather do anything in their first waking hour than cook. A variety of food options allows one to be as creative or speedy as necessary.

So, what about protein shakes? They are certainly a timesaving option, at any rate, but do they possess the qualities of a worthy breakfast for exercise enthusiasts?

The Case for Breakfast Protein Shakes

 Let’s start with the good. Protein shakes are obviously quite high in…protein. This is important for a myriad of reasons. Namely though, after an evening lasting eight, ten or twelve hours without food, the body is begging for the reparative building blocks used to restore damaged muscle tissue. Not to mention, protein is a very filling macronutrient. Shakes concocted from whey, casein or plant-based protein likely possess anywhere from 25 to 60 grams of protein. Score one for the home team.

In terms of the nutritional profile, this really comes down to the quality of the product and which liquid you mix with it. First, high-quality protein powders may be infused with additional vitamins and minerals to promote general health and well-being. This option is therefore recommended.

The liquid you mix with also plays a crucial role and may be highly predicated on your current goal. For instance, mixing protein powder with milk is a great way to receive additional protein and a wide array of vitamins and minerals but at the expense of higher caloric intake. Conversely, mixing with water is obviously a no-calorie additive, but you’ll be forgoing those nutritional benefits associated with milk (along with the human benefit of taste).

All in all, protein shakes can be a well-rounded source of both protein and vitamins/minerals.

The Case Against Breakfast Protein Shakes

 Of course, there’s also room to play devil’s advocate. The largest concern with drinking protein shakes for breakfast is the lack of fiber. What is fiber?

Fiber is a term used to define carbohydrates found in plant-based foods that are indigestible by the body. They play an important role in digestion by keeping things “moving” well and otherwise cleansing the digestive system. For reference, an apple has about 4 grams of fiber while a cup of oats has 16 grams¹. It’s currently recommended that adult women and men consume 22 and 38 grams of fiber per day, respectively². These should be considered minimums.

The role of fiber is magnified when consuming protein shakes for breakfast because that much nutritious liquid needs a friendly buffer in order to digest well. It’s also worth mentioning that many people find whey or casein proteins tough on their gastrointestinal system because they are derivatives of dairy, in which case a vegan protein can be quite useful.

There are methods to bulk up a protein shake’s fiber content. By adding raw oats or certain cereals to the mix, fiber intake can be heightened.

 The Bottom Line

 Protein shakes can be a great, time-efficient method of consuming protein and other nutrients in the morning time. However, be aware that you won’t be getting adequate fiber by simply adding powder to milk or water. Do yourself a favor and grab a piece of fruit or handful of almonds on your way out the door. Both your muscles and stomach will thank you.

References

1. https://www.healthline.com/nutrition/22-high-fiber-foods#section3
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312100/