Protein shakes can be an easy breakfast option for those 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 may be used to boost your workout routine and help speed weight loss.
This article looks at the benefits and downsides of drinking a protein shake for breakfast, as well as its potential effects on weight loss and fitness.
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 which ingredients you use, protein shakes 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 study in 15 people, consuming a high protein breakfast was more effective than consuming a high carb breakfast at reducing levels of ghrelin, the hormone responsible for stimulating feelings of hunger (1Trusted Source).
Another small study in 19 people showed that doubling protein intake led to significant reductions in calorie intake and body weight (2Trusted Source).
Protein may also improve blood sugar control, which can help decrease symptoms of low blood sugar, including hunger (3Trusted Source, 4Trusted Source).
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, and spices.
Check out more about protein shakes at Boxing Bayside .
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
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, which can bump up the number of calories that your body burns throughout the day
It may also reduce calorie intake and hunger by modifying levels of certain hormones involved in appetite control, including ghrelin and leptin.
One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group
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 healthy and 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 healthy protein shake into a high-calorie indulgence.
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.
Role in fitness
In addition to promoting weight loss and rounding out your diet, drinking a protein shake first thing in the morning may be especially beneficial for your workout routine.
Protein is necessary for tissue repair and muscle growth and can help your body recover after an intense workout
Studies show that getting enough protein in your diet may also help maximize muscle and strength gains from resistance training, making protein shakes particularly beneficial for those looking to increase muscle mass, such as bodybuilders
Interestingly enough, one study in 21 people found that drinking a high protein shake either before or after working out led to similar increases in muscle size and strength over 10 weeks
Therefore, drinking a protein shake before or after hitting the gym in the morning could be a useful tool to help you reach your fitness goals.
Protein supports tissue repair, muscle growth, and recovery and may help maximize muscle and strength gains from resistance training.
While protein shakes can be healthy 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, and 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 healthy, 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, and antioxidants.
Be sure to check the ingredient label of your protein shake carefully and pair your morning protein shake with a healthy, well-rounded diet to ensure that you’re meeting your nutritional needs.
Check out more about protein shakes at Boxing Bayside .
The bottom line
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.
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 healthy, well-rounded diet to maximize its potential benefits.
Of course, I have probably mentioned the many benefits of Shakeology in the past, but I thought I would compile a list of the top 4 and highlight them in an article. I have been drinking Shakeology for over a year now and it is one of my favorite supplements. I choose to have mine at breakfast, post-workout. I typically will make it with the same basic recipe:
- 1 scoop Chocolate Shakeology
- 1 scoop Whey Protein Powder
- 8 oz Almond Milk
- 6-8 oz Water
- 1 Tbsp Natural Peanut Butter
- 8-10 cubes of ice
I have found that this recipe is tough to beat, especially if you like the PB and Chocolate combo. The flavor reminds me of a Reese’s Peanut Butter cup, so it feels like a cheat!
- Your cravings for unhealthy foods will eventually disappear and be replaced by cravings for healthy choices.
It’s true! While I have never had a lot of trouble keeping my cravings under control, they still get the better of me from time to time, this is one of the benefits of Shakeology that some people may not even realize!
The Chocolate flavor of Shakeology is the one that I think has the most effective impact on this, since, as I mentioned above, it does feel like you are getting something that you shouldn’t be eating. Shakeology has the perfect balance of sweetness and a rich chocolatey taste that most of us would associate with our favorite candy bar.
I am sure there is some scientific reason or specific ingredient that allows this reduction is craving to occur, but I have no idea what that might be and quite honestly am not too interested in know how it works, I just know that it does work!
This simple and usually unnoticeable benefit of Shakeology could be the most impactful since if you have better control over the actual food you eat and put into your body, you are going to be able to lose the weight you want and KEEP IT OFF more effectively.
- You can save time!
Replace one meal a day with Shakeology and that’s one less meal to plan. Whip up your shake and go. It’s fast food that’s great for you. As I mentioned before I have my Shakeology in the AM, post-workout and it takes me less than 5 minutes to prepare. You can see from the recipe above that I don’t have to prep anything, just put everything in a large enough cup to hold everything and then blend it up using a stick blender. I prefer the stick blender again, for the clean-up time saver. A stick blender will cost about as much ($20-$30) as a normal blender, but they also travel well, just like Shakeology.
- You can save money!
If you substitute Shakeology for a meal and drink Shakeology instead of eating breakfast, lunch, or dinner, you’ll spend just $4 on that meal. That’s cheaper than any double-cappuccino or sub-sandwich run we’ve made!
- You can keep the weight off with the help of Shakeology!
Studies show that people who eat breakfast every day are less likely to regain weight. Further, a protein-rich breakfast helps you feel full and reduces the tendency to snack throughout the day. A real benefit of Shakeology is that, when used as a meal replacement for a meal like breakfast, you really give your body a great start to the day and you are full of energy. You will certainly feel more full and satiated when you have Shakeology for breakfast and this will lead to less mindless snacking before your next meal.
What Are the Health Benefits of Drinking Propel Fitness Water?
Drinking Propel water, a noncarbonated water drink enhanced with vitamins and antioxidants can help replenish fluids and electrolytes lost through exercise or sweating. Propel water was created to hydrate and nourish without the excess calories and sugars found in traditional sports drinks.
Check out more about protein shakes at Boxing Bayside .
The Importance of Electrolytes
The U.S. National Library of Medicine explains that electrolytes are minerals in the body that have an electric charge. These minerals include chloride, potassium, sodium, magnesium, phosphate, and calcium. Electrolytes are needed by the body to regulate nerve and muscle function. Electrolytes can be found throughout the body within your tissues, blood, urine, and other body fluids.
Electrolyte levels are key in that they balance the amounts of water and acid/base (pH) levels within your body. They also move nutrients into your cells at the same time as they remove waste from your cells. Finally, electrolytes ensure that your nerves, muscles, heart, and brain are working as they should.
Some foods contain electrolytes, and electrolytes can also come from the fluids you consume such as Propel water. Conversely, electrolytes can be lost via exercise or sweating. Additionally, the level of one electrolyte affects another within the body.
Properly Hydrate With Propel Water
According to a 2013 study published in the World Journal of Emergency Medicine, fluid and electrolyte balance is key in both understanding and maintaining homeostasis within the body. The levels of electrolytes within the body can become too low or too high when the amount of water in your body changes.
A February 2014 study published in Laboratory Medicine suggests that electrolytes are “part of an integrated physiological mechanism of H2O and ionic balance” and that “thirst, renal function, and hormonal response help to maintain homeostasis of electrolytes” to keep the body balanced.
The amount of water taken in should equal the amount lost. However, when something disrupts this balance, you may have either too little water, leading to dehydration, or too much water, otherwise known as overhydration. Other factors such as medications, vomiting, diarrhea, sweating, liver or kidney problems, and exercise can also affect your water balance.
Following a workout or simply sweating, you can replenish electrolytes by drinking a beverage that contains potassium and sodium to restore hydration levels back to a harmonious state. Look for a drink that will help boost electrolyte levels like Propel water or another carbohydrate-rich sports beverage.
Propel Electrolyte water may help replenish the fluid and minerals lost from sweat in hot weather, during workouts, or when experiencing an illness. Maintaining an appropriate hydration balance allows your body to have proper blood acidity and muscle action. Propel waters are calorie-free, just like standard tap water, yet they contain 270 milligrams of sodium and 70 milligrams of potassium, whereas tap water has 1.20 milligrams of sodium and no potassium.
Fix an Electrolyte Imbalance
According to Harvard Health Publishing, an electrolyte imbalance occurs either when electrolyte levels are too high or too low. This fluctuation changes the amount of water in the body. An electrolyte imbalance can lead to side effects including high blood pressure or the heart having to work harder than normal.
Restore and repair this type of imbalance by sipping on a drink such as Propel Electrolyte Water. This can save you from spiking blood sugar levels, as well as helping you avoid excessive extra calories as this Propel drink is free of both sugar and calories.
You can also consume foods with naturally occurring electrolytes. These foods include vegetables such as kale, broccoli, and spinach. Fruits like watermelon, strawberries, and oranges, along with lean proteins including chicken and fish, are also good options for replenishing electrolytes.
BEST FOODS TO EAT AFTER WORKOUTS
Since you’ve used up most of your glycogens during your workout, your meal should be high in complex carbohydrates that can be broken down slowly. Try high-fiber carbs such as whole-grain wraps, brown rice, or sweet potatoes to replace lost energy and keep blood sugar stable. High-protein foods such as beans, tofu, or cottage cheese will help muscles to rebuild and become even stronger. Sweating also causes you to lose electrolytes, so hydrate with coconut water to replace minerals like sodium, potassium, and magnesium (avoid sports drinks that tend to have absurd amounts of sugar in them). “Sports drinks are only needed after 90 minutes of exercise in hot weather – otherwise water is fine