Should you have a protein shake with something else?

If you’re using regular protein powder and you’re on a meal replacement diet plan, it’s best to use protein shakes as a supplement to your diet – rather than a standalone meal. The main purpose of a protein shake is to add more protein to your diet and while it can be filling, you may want to have a small meal alongside your shake to get more fibre, vitamins and minerals. That being said, a protein shake in the morning is still a good way to get a boost of nutrients first thing.

Will having a protein shake for breakfast help me lose weight?

There are a lot of different factors involved in weight loss, from calories and diet to exercise. But multiple studies have shown that having a high protein breakfast can help with things like feeling less hungry and consuming fewer calories throughout the day. It can also help with the regulation of our appetite-related hormones like ghrelin – which in turn means we crave less unhealthy foods.

Is it better to drink protein before or after breakfast?

If you don’t think you can give up breakfast foods for a protein shake, we understand. With so many tasty, nutritious breakfast options – why should you stop enjoying them? If you’ve decided that breakfast is staying, but you still want to up your protein intake, when is the best time to have your shake? For gaining muscle, if you train in a fasted state, it may be more beneficial to have your protein shake before you have your breakfast. Having said this, a study from 2018 also highlighted that having a protein shake with breakfast, or any other meal, may be more effective for weight control than having them in between meals.

Which protein powder is best for breakfast?

While there isn’t a specific protein powder that is best for breakfast, something to look out for is the sugar content. As we mentioned before, sugar early on in the day can cause a spike in insulin levels, which can cause issues like increased hunger and irritability later in the day.

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Energy

Can you have a protein shake for breakfast?

Q: Are protein shakes suitable for everyone?

While protein shakes for breakfast can have a lot of different benefits, they’re not necessarily suitable for everybody. For example, people with kidney disease should avoid having too much protein and the same for people with cirrhosis.

27/05/20244 min read

Written byLaura Harcourt

Reviewed byHazel Clarke

Hands making shake with whey protein. Fitness and gym diet nutrition

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…

Jump to details below

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…

Jump to details below

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…

Jump to details below

Jump to section

What is a protein shake?
Should you eat a high-protein breakfast?
Benefits of having a protein shake for breakfast
Top tip for having a protein shake for breakfast
The final say
Related products

Explore related topics

Energy

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.⁴In 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 foods^6,7

If you’re wondering how to make a protein shake, high-protein ingredients you can incorporate into your protein shakes include:^9,10

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

For an incredibly convenient high-protein snack, protein shakes can be bought ready-made in bottles.

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.

Whey protein powder and milk in a shaker on a dark background with plastic measuring spoon and bananas, process of making protein shake drink.

However, if you’ve got the time, you can also make your own protein shakes. Interested? Try our chocolate and banana protein shake recipe.

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.

1. Helps to keep you full

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

2. It saves time

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.

3. It may help you to lose weight

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

4. It can be an easy way to add nutrients

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

Simply add leafy green vegetables like spinach, which is packed with essential nutrients like iron, vitamin C and calcium.^12,23You can also throw in some berries, which contains a boost of antioxidants, vitamins and potassium.²⁴

5. It may help your body after a workout

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.

Disclaimer

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.

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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
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