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Discover what a protein shake is made of, the benefits of having a protein shake for breakfast and some helpful tips for making your own
Summary
1Should you eat a high-protein breakfast?
Breakfast is considered an important meal for daily appetite management, and regular breakfasts are recommended as…
2Benefits of having a protein shake for breakfast
From saving you time in the morning to potentially helping you with weight loss, we’ve listed some of our top benefits of having a protein shake…
3Top tip for having a protein shake for breakfast
The most important thing to note if you’re using ready-made protein shakes and protein powders is that you’re aware of what’s in them…
Protein is one of the major energy-giving nutrients.1 So, it’s not surprising if you’re looking for a new way to include more of it in your diet.
Protein shakes are a quick and easy way to do this, and breakfast is a great time to fit them in. You may be considering either switching up your breakfast for a protein shake or having a protein shake alongside your usual breakfast.
But should you be combining protein shakes with other foods? Are protein shakes good for you? And what are the benefits of having a protein shake for breakfast? Keep reading to find out.
What is a protein shake?
A protein shake is a blended drink that normally contains either a form of protein powder or a food-based source of protein. Of course, a protein shake can also contain both of these sources.2
Typical protein powders include:
- whey protein – whey is a by-product of cheese making and is thought to be a complete, high-quality protein with a rich amino acid profile. However, it isn’t suitable for vegans or people who can’t consume dairy products3
- soya (or soy) protein – soybeans can be a common basis for many plant-based protein powders.4 In fact, a recent study found no difference between the impact of soya protein and animal-based protein on gains in muscle mass and strength5
- pea protein – peas are one of the most popular legume crops in the world.6 In fact, recent research has found that legumes provide a high protein alternative with a superb amino acid profile.8 Pea is considered a ‘complete protein’ as it contains all nine types of amino acids you need to get from food, however as it is fairly low in methionine, you should consider having it alongside other whole foods6,7
- Greek yoghurt – you can get 5g of protein from one 120g pot of yoghurt
- milk – you can get 7g of protein from one 200ml glass of milk
- alternative milks – you can get 6g of protein from one 200ml glass of soya milk
- nuts and nut butters – 20g of nuts contains 4g of protein and one tablespoon of peanut butter contains 4.5g of protein
However, if you’ve got the time, you can also make your own protein shakes. Interested? Try our chocolate and banana protein shake recipe.
The best part of making your own protein shakes is that you can control what’s in them. So, you can easily customise them to make protein shakes for vegans, using plant-based protein powders and alternative milks. You can even add fruit or coffee for an extra burst of energy first thing.
However, if you’ve got the time, you can also make your own protein shakes. Interested? Try our chocolate and banana protein shake recipe.
The best part of making your own protein shakes is that you can control what’s in them. So, you can easily customise them to make protein shakes for vegans, using plant-based protein powders and alternative milks. You can even add fruit or coffee for an extra burst of energy first thing.
Should you eat a high-protein breakfast?
There may be some benefits to eating a high-protein breakfast, yes.
Breakfast is considered an important meal for daily appetite management, and regular breakfasts are recommended as a strategy to help achieve and maintain a healthy body weight.11
In particular, a protein-rich breakfast may be beneficial – protein is the macronutrient that contributes most to feeling full. On top of this, protein has even been found to fill you up more at breakfast than other times of the day.11
On the flip side, skipping breakfast entirely may cause changes to your metabolism and hormones and lead to you eating more later in the day.11
Fancy making a high-protein breakfast part of your daily routine? For inspiration, take a look at this list of high-protein breakfast ideas we’ve put together.
It’s worth noting that high-protein breakfasts or protein shakes for breakfast aren’t necessarily suitable for everybody. For example, people with certain health conditions like renal problems (chronic kidney disease (CKD) Stage 4 or higher), may need to consult their doctor, care team or a specialist dietitian to see how much protein they need and whether increased protein is a good idea.1,12,13
Benefits of having a protein shake for breakfast
From saving you time in the morning to potentially helping you with weight loss, we’ve listed some of our top benefits of having a protein shake for breakfast in a bit more detail below as backed by the latest scientific research.
Research has found that a high-protein breakfast may reduce the level of the hunger hormone, ghrelin.14
As a result, you may find that you’re more satisfied and can make healthier choices more often during the day when you eat a high-protein breakfast.14,15
Another great potential benefit of having a protein shake for breakfast is that it’s super convenient and usually a lot less time-consuming than some other protein-packed breakfast options, like eggs.16,17
If you’re short on time, you can stick to just shaking up some water or milk with your protein powder of choice for a quick hit in the morning. Or you can grab a ready-made protein shake from the fridge.
But if you do have a bit more time, you can easily add any extra ingredients to supercharge your shake.
Because of the filling effects of protein, some people use protein shakes for weight loss.18,19
In addition to this, a few studies have highlighted other ways that protein can help you lose weight.18-21 For example, research indicates that the body uses more calories to burn off protein, which can help you to burn more throughout the day in comparison to carbohydrates.18
Another benefit of having a protein shake in the morning is that you can easily add in some extra nutrients (from macronutrients like carbs and protein to vitamins and minerals) that your diet may be lacking elsewhere.22,24
Protein is responsible for repairing our muscles after exercise, contributing to gains in muscle mass and strength.25-27
So, if you’re a fan of hitting the gym or going for a run early in the morning, having a protein shake after a workout could be just the thing you need.27
Top tip for having a protein shake for breakfast
The most important thing to note if you’re using ready-made protein shakes and protein powders is that you’re aware of what’s in them. For example, as it’s derived from dairy, whey protein isn’t suitable for vegans and may not be suitable for people who struggle to digest milk.3
As a result, you should always check the label of any protein shake or protein powder that you buy, to make sure you’re happy with what’s listed in the ingredients.
The final say
Overall, having a protein shake for breakfast can help to keep you full throughout the day, save you time and replenish your muscles – amongst other things. If you’re looking to make your own, check out our range of protein powders to add into your morning blend or our smoothie recipes which you can always add protein powder to.
However, if you’re interested in trying it out and you have a pre-existing medical condition, it’s best to speak to a specialist dietitian for some professional advice first.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. The importance of protein in your diet [Internet]. [Cited 2024 Apr 17]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
- Jorquera C, Droppelmann G, Pridal P, Faúndez J, Feijoo F. Chilean Market Protein Shakes Composition. Nutrients [Internet]. 2024 Apr 11 [cited 2024 Jul 19];16(8):1129–9. Available from: https://www.mdpi.com/2072-6643/16/8/1129
- Kadam B, et al. ‘Health Benefits of Whey: A Brief Review.’ International Journal of Livestock Research. 2018;8(5):31-49. Available from: https://www.researchgate.net/publication/324826677_Health_Benefits_of_Whey_A_Brief_Review
- O′Flynn TD, et al. ‘Rheological and Solubility Properties of Soy Protein Isolate.’ Molecules. 2021;26(10):3015. Available from: https://pubmed.ncbi.nlm.nih.gov/34069343/
- Messina M, et al. ‘No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.’ International Journal of Sport Nutrition and Exercise Metabolism. 2018;28(6):674–85. Available from: https://doi.org/10.1123/ijsnem.2018-0071
- Shen Y, et al. ‘Pea protein composition, functionality, modification, and food applications: A review.’ Advances in Food and Nutrition Research. 2022;71–127. Available from: https://doi.org/10.1016/bs.afnr.2022.02.002
- Parvathy Shanthakumar, Klepacka J, Bains A, Chawla P, Sanju Bala Dhull, Najda A. The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules/Molecules online/Molecules annual [Internet]. 2022 Aug 22 [cited 2024 Jul 19];27(16):5354–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9412838/#B4-molecules-27-05354
- Hamed HA, et al. ‘Looking for a Novel Vegan Protein Supplement from Faba Bean, Lupine, and Soybean: a Dietary and Industrial Standpoint.’ Plant Foods for Human Nutrition. 2024; 79:90-97. Available from: https://doi.org/10.1007/s11130-023-01125-y
- NHS. Eating a Balanced Diet [Internet]. [Cited 2024 Apr 17]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
- NHS. Protein [Internet]. [Cited 2024 Apr 17]. Available from: https://www.hdft.nhs.uk/wp-content/uploads/2015/12/Protein-1.pdf
- Buosi W, et al. ‘Effect of High-Protein Breakfast Meals on Within-Day Appetite and Food Intake in Healthy Men and Women.’ Food and Nutrition Sciences. 2015;6(03):386–90. Available from: https://doi.org/10.4236/fns.2015.63039
- Rhee C, et al. ‘Low-protein diet for conservative management of chronic kidney disease: a systematic review and meta-analysis of controlled trials.’ Journal of Cachexia, Sarcopenia and Muscle. 2017. Available from: https://doi.org/10.1002/jcsm.12264
- PATIENT INFORMATION A GUIDE TO DIET AND CHRONIC KIDNEY DISEASE [Internet]. [cited 2024 Jul 19]. Available from: https://www.worcsacute.nhs.uk/documents/documents/patient-information-leaflets-a-z/a-guide-to-diet-and-chronic-kidney-disease/
- Jakubowicz D, et al. ‘High-energy breakfast based on whey protein reduces body weight, postprandial glycemia and HbA1C in Type 2 diabetes.’ The Journal of Nutritional Biochemistry. 2017;49:1–7. Available from: https://doi.org/10.1016/j.jnutbio.2017.07.005
- L.B. Dalgaard, Kruse DZ, K. Norup, Andersen BV, Hansen M. A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study. Journal of dairy science [Internet]. 2024 May 1 [cited 2024 Jul 19];107(5):2653–67. Available from: https://www.sciencedirect.com/science/article/pii/S0022030223020143
- Westcott W, et al. ‘Effects of Resistance Exercise, Aerobic Activity, and Increased Protein on Body Composition and Blood Pressure in Overweight Older Adults.’ Journal of Exercise Physiology Online. 2019;22:7. Available from: https://go.gale.com/ps/
- Missimer A, et al. ‘Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio.’ Nutrients. 2017;9(2):89. Available from: https://doi.org/10.3390/nu9020089
- Pesta DH, et al. ‘A high-protein diet for reducing body fat: mechanisms and possible caveats.’ Nutrition & Metabolism. 2014;11:53. Available from: https://doi.org/10.1186/1743-7075-11-53
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome [Internet]. 2020 Sep 30 [cited 2024 Jul 19];29(3):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
- Phillips SM, et al. ‘Protein “requirements” beyond the RDA: implications for optimizing health.’ Applied Physiology, Nutrition, and Metabolism. 2016;41(5):565–72. Available from: https://doi.org/10.1139/apnm-2015-0550
- Leidy HJ, et al. ‘The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition.’ 2015 Apr 29;101(6):1320S1329S. Available from: https://doi.org/10.3945/ajcn.114.084038
- Williams J. Top 10 health benefits of spinach [Internet]. BBC Good Food. [Cited 2024 Apr 17]. Available from: https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach
- Kumar D, Kumar S, Gochar C, Rampur M, Saharanpur M, Pradesh U, et al. Nutritional components in green leafy vegetables: A review. ~ 2498 ~ Journal of Pharmacognosy and Phytochemistry [Internet]. 2020;9(5):2498–502. Available from: https://www.phytojournal.com/archives/2020/vol9issue5/PartAI/9-5-258-155.pdf
- Golovinskaia O, et al. ‘Review of Functional and Pharmacological Activities of Berries. Molecules.’ 2021;26(13):3904. Available from: https://doi.org/10.3390/molecules26133904
- Figueiredo VC. ‘Revisiting the roles of protein synthesis during skeletal muscle hypertrophy induced by exercise.’ American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2019;317(5):R709–18. Available from: https://doi.org/10.1152/ajpregu.00162.2019
- NHS. Protein: A guide to getting the balance right [Internet]. [Cited 2024 Apr 17]. Available from: https://flipbooks.leedsth.nhs.uk/LN002567.pdf
- Eduard Isenmann, Blume F, Bizjak D, Hundsdörfer V, Pagano S, Schibrowski S, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise. Nutrients [Internet]. 2019 Mar 30 [cited 2024 Jul 19];11(4):744–4. Available from: https://www.mdpi.com/2072-6643/11/4/744
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