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.

According to one 2022 study funded by Nutrisystem of 75 people, consuming a high protein and high fiber Chocolate Nutrisystem shake left participants feeling fuller longer than the control group, which consumed a low protein and low fiber chocolate drink.

A 2024 study 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 adiponectin levels (protein hormone that regulates metabolism)
• higher high-density lipoprotein levels (“good” cholesterol)

Protein may also improve blood sugar regulation, 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

Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full for longer.

Effects on weight loss

Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.

For starters, it can increase your metabolism, according to a 2020 review article, which can bump up the number of calories that your body burns throughout the day.

Studies have found that protein may also reduce calorie intake and hunger by modifying levels of certain hormones involved in appetite control, including ghrelin and leptin.

One 2022 study of 70 adults with obesity showed that compared to a control group, consuming higher amounts of plant protein for 12 weeks led to:

• weight loss
• decreased body fat mass
• reduced IL-1β levels (a protein that can promote chronic inflammation in excess)
• decreased tumor necrosis factor-alpha (TNF-α) levels (a protein related to inflammation, immune response, and cancer)
• decreased leptin
• reduced caloric and carbohydrate intake
• decreased fat intake

However, while protein may help support weight loss, it’s important to consider the other ingredients in your protein shake.

Although ingredients like nuts, seeds, dark chocolate, and nut butter may be nutritious in moderation, they’re also very calorie-dense and could cause weight gain if consumed in high amounts.

Moderating your intake of these ingredients can help keep the calories from stacking up and turning your protein shake into a high calorie indulgence.

However, protein shakes alone cannot promote weight loss. They must be consumed within the context of a balanced dietary pattern that provides an overall caloric deficit in order to be an effective tool for 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.

Role in fitness

Drinking a protein shake first thing in the morning may be especially beneficial for your workout routine, in addition to promoting weight loss and rounding out your diet.

Protein is necessary for muscle growth. It can even help your body recover after an intense workout.

A 2022 meta-analysis of 74 clinical trials reported that getting enough protein in your diet may also help with muscle gains and increase lower body strength from resistance training, making protein shakes particularly beneficial for bodybuilders who want to increase muscle mass.

Interestingly enough, one 2019 study of 43 people found that consuming a carbohydrate-protein supplement either before or after performing high intensity resistance training led to no observed significant differences in body composition.

The study found that the groups that drank a protein shake before or after working out experienced greater increases in upper body strength than the control group, which did not drink a protein shake at all.

Therefore, drinking a protein shake before or after hitting the gym in the morning could be a useful tool for reaching your fitness goals.

Protein supports muscle growth and recovery. It may also help maximize muscle and strength gains from resistance training.

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.

Furthermore, consuming only protein shakes for multiple meals per day can decrease the diversity of your diet and may increase your risk of nutritional deficiencies.

For this reason, it’s important to pair your morning protein shake with a variety of well-balanced meals and snacks throughout the day to round out your diet and ensure that you’re getting the nutrients you need.

Mixing in nutritious ingredients like fruits and veggies can also boost the nutritional value of your shake and supply important:

• vitamins
• minerals
• fiber
• antioxidants

Be sure to check the ingredient label of your protein shake carefully and pair your morning protein shake with a well-rounded diet to ensure that you’re meeting your nutritional needs.

The takeaway

Drinking a protein shake for breakfast can be a quick and convenient way to squeeze more nutrients into your diet and increase your protein intake when eaten with a balanced diet.

Protein shakes can also be an effective tool to support weight loss and enhance muscle growth.

However, it’s important to add nutrient-rich ingredients like fruits and veggies to your shake and pair it with a well-rounded diet to maximize its potential benefits.