Maybe you’ve knocked back a protein shake after a hard workout. But protein shake for breakfast is good? Yes – in fact, it’s a great way to get more protein each day. If you’re ready to shake things up, here’s everything you need to know about eating a protein shake as part of breakfast — plus some yummy breakfast recipes made with protein powder.
How much protein do you need per day?
The minimum amount of protein you need per day is 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 might want to think of that number as just a starting point. Many of us — including those who are super active and those trying to lose weight — may need significantly more protein — anywhere from 1.6 to 2.2 grams per kilogram of body weight per day, says Christa Maguire, RD, and Beachbody senior nutrition manager.
Is it right to eat protein shakes on an empty stomach?
“There’s no reason you can’t eat on an empty stomach in the morning,” says Maguire. But if you drink protein shakes as part of breakfast, you may want to go beyond just mixing protein powder with water. To make it a complete meal, Maguire suggests adding ingredients like fruit, nut butters, yogurt, oats or seeds.
“Protein helps keep you feeling full,” says Maguire. “So a protein shake for breakfast—with some fruit or complex carbohydrates and healthy fats—makes a complete, balanced meal that provides the energy and nutrients you need.”
Should you drink a protein shake before or after your morning workout?
If you favor a morning workout, you may be wondering when you should have your protein shake: before or after your sweat sesh. The answer? Whatever works best for you.
“Research is not yet done on whether 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.
And, since your muscles go into rebuilding mode immediately after exercise, consuming protein within 30 minutes of wrapping up your workout can help give your body the building blocks it needs to perform effectively. Beachbody Performance Recover’s proprietary blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein ensures you have protein on hand for the entire process.
That being said, when it comes to protein timing, total daily intake may be more important even if you plan your protein consumption around exercise. So, training your protein focus may be to your advantage above all others.
5 Protein Shake Breakfast Recipes
Looking for ways to add protein to your breakfast? Try one of these delicious recipes made with Shakeology.
Triple Berry Breakfast Smoothie
Fruity Strawberry Whey Shakeology is blended with two types of dark berries, and rich Greek yogurt gives this shake an extra boost of protein for a total of 37 grams.
Carrot Cake Smoothie
This shake recipe has all the flavor of real carrot cake without all the added fat and sugar. It also packs a flavor punch thanks to fresh carrots, pineapple, walnuts and cinnamon.
La-La Land Smoothies
Creamy vanilla whey (or vanilla plant-based vegan) Shakeology mixes with tart-sweet kiwifruit, orange zest, avocado, hardy kale, and a scoop of collagen boost for beautiful skin, healthy nails, and 11 grams of filling fiber.
Banana Cashew Latte
The creamy, coffee-flavored café latte saves Shakeology making a cup of joe (add a scoop of Focused Energy Shakeology Boost if you want caffeine) and cook a big breakfast if you’re in a hurry.
Triple Chocolate Smoothie
Made with rich and creamy chocolate whey shakeology, this shake boasts an extra boost of cocoa powder. And Add cacao for more chocolate flavor. If you follow the 2B mindset, add some fruit to fit the plate! guidelines