Whey protein is a fast-digesting protein that is perfect for when you wake up, since it quickly delivers amino acids around the body. Most experts recommend consuming a quality whey protein shake, such as Whey Protein 360 Extreme, first thing in the morning.
“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.
A protein shake for breakfast can build muscle, while also creating energy. This is the best time of day to have your shake: first thing in the morning. This is great because your body has just had around 8 hours without being active or eating.
Yes, you can take protein on an empty stomach. Many people consume protein shakes or supplements first thing in the morning or before workouts. Here are a few points to consider:
And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight.
Generally speaking, consuming enough protein is more important than the exact timing of when you have it – unless you're doing resistance training, where it is recommended to have it directly before or after exercise. Taking protein before bed is also a valid option for muscle growth and exercise adaptation.
It can Lead to Long Term Health Consequences
It's like having a habit that could affect your body over time. Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength.
“A protein shake may help with weight loss, but that depends on many factors,” Gans says. “For example, drinking one solely in the morning as your breakfast may help provide a convenient way to get nutrition with built-in calorie control.” Protein shakes can also be an “easy grab-and-go snack,” Gans adds.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you're over age 40-50.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Research shows that eating a breakfast high in protein and fiber-rich foods, like eggs, vegetables, beans, and Greek yogurt, can help improve feelings of fullness and help you eat fewer calories later in the day, encouraging healthy weight loss.
Myth– You need to consume a protein shake within the 20 minute post workout “anabolic window” to gain benefits. The body doesn't work in this overly simplified way. Get your protein in post workout but don't stress if it's an 60 or 90 minutes after you're done.
Replacing breakfast with a nutritionally balanced protein shake may benefit your health. However, protein shakes should not be relied upon as a long-term replacement for whole foods. Instead, they should be consumed as part of a well-balanced diet.
Excess intake of these proteins can also cause increased bowel movements, bloating, and even nausea. Other side effects include flatulence and diarrhea. If taken in excess quantities, protein supplements can cause you to gain weight. And by weight, we mean fat.
The protein you eat is most helpful to your body when eaten consistently at each meal to keep your energy levels up. In particular, protein intake is very beneficial at the following times: Morning: When you wake up in the morning, your body has already used up most of the nutrients you ate during your previous meal.
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.
Research published in the British Journal of Nutrition concluded that adequate protein intake can support healthy weight loss without exercise through various mechanisms: Satiety: Protein-rich foods tend to be more filling, which can help control appetite and reduce overall calorie intake.
On the other hand, if we're eating so much protein that we're getting more total calories than our body burns, those calories will be stored as fat. Whether you're working out or not, it's also important to remember that protein isn't the only nutrient our bodies need to thrive.
Can you drink a shake on an empty stomach? In most cases, drinking a protein shake on an empty stomach won't cause you any harm. “If it's a tough workout, try hydrating with water during the workout first and then drink the protein shake after,” says Patton.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
While protein shakes may contain high protein content, they may lack other important nutrients like fiber and vitamins. In contrast, traditional breakfast meals provide a broader range of nutrients through whole food sources like eggs, fruits, and vegetables.
Ansari recommends protein shakes and bars in moderation—she says it's best to prioritize getting a variety of nutrients from foods, and then adding in bars or shakes only to make meeting needs more convenient.