Can a Protein Shake at Breakfast Help You Reach Your Goals?Jul 28, 2021
Maybe you’ve knocked back a protein shake after a tough workout. But is a protein shake good at breakfast? Yep — in fact, it’s a great way to get more protein each day. If you’re ready to shake things up, here’s what you need to know about sipping protein shakes as part of breakfast — plus some yummy breakfast recipes made with protein powder.
Try the LADDER Plant-Based Nutrition Shake today! Get it here.
How Much Protein Do You Need Per Day?
To estimate how much protein you need in a day, start with this basic formula: Aim for 0.8 grams of protein per kilogram of body weight. (To determine your weight in kilograms, divide your weight in pounds by 2.2.)
But you may want to think of that number as just a starting point. Some of us — including people who are super active and people looking to lose weight — may need more protein, says Krista Maguire, R.D., C.S.S.D., and Openfit nutrition manager.
Is it Okay to Eat a Protein Shake on an Empty Stomach?
“There’s no reason you can’t have one in the morning on an empty stomach,” Maguire says. But if you’re drinking a protein shake as part of breakfast, you may want to go beyond simply mixing protein powder with water. To make it a complete meal, Maguire suggests adding ingredients such as fruit, nut butter, yogurt, oats, or seeds.
“Protein helps keep you feeling full,” Maguire says. “So having a protein shake at breakfast — combined with some fruit or complex carbs and healthy fats — makes a complete, balanced meal that provides the energy and nutrition you need.”
Should You Drink a Protein Shake Before or After a Morning Workout?
If you favor morning workouts, you may be wondering when you should have your shake: before or after your sweat sesh. The answer? Whatever works best for you.
“The research is still out on whether or not protein or specific amino acids — the building blocks of protein — consumed before exercise can help with post-exercise recovery,” Maguire says. That said, digestion and exercise sometimes don’t mix, so it’s a good idea to give yourself an hour or so between your shake and your workout.
When it comes to protein timing, total daily intake may matter more than how you plan your protein around exercise.
4 Protein Shake Breakfast Recipes
Looking for ways to add protein to your breakfast? Try one of these tasty recipes made with LADDER’s Plant-Based Nutrition Shake.
This thick and creamy shake — made with unsweetened almond milk, LADDER Chocolate Plant-Based Nutrition Shake, frozen blueberries, and all natural almond butter — provides 24 grams of protein and 13 grams of fiber.
Crunched for time in the morning? Whip up this super-simple protein shake recipe, made with a banana, unsweetened almond milk, and LADDER Chocolate Plant-Based Nutrition Shake.
Chocolate, peanut butter, and banana sounds more like a decadent dessert than a healthy breakfast — but this nutrient-rich protein shake recipe has 23 grams of protein per serving.
Spice up your breakfast routine with this yummy shake. Made with unsweetened almond milk, LADDER Plant-Based Nutrition Shake, cinnamon, all-natural almond butter, and half a banana, it provides 26 grams of protein per serving.
- Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/
- The Role of Protein in Weight Loss and Maintenance pubmed.ncbi.nlm.nih.gov/25926512/
- Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/