For those aiming to shed weight, a prime moment to enjoy a protein shake is in the morning. Protein plays a pivotal role in fat loss, and kickstarting your day with it can rev up your metabolism, maintaining its elevated state throughout the day.
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:
“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.
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.
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.
In short, if you drink a protein shake on a rest day, or a day when you're doing less than you might usually do, there's no need to worry about any adverse effects. However, if you're drinking high protein shakes on their own and not to supplement your protein intake when working out, this could cause weight gain.
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.
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight.
Science shows that it takes 30 grams of protein to refuel the body at breakfast. This switches the body back to an anabolic state (building mode). Unfortunately, the majority of Americans eat too little protein at breakfast time and eat a lot of protein at dinner (see Figure 1, page 2).
"There is nothing inherently wrong with using protein powder every day or without exercise, but for most people, it shouldn't replace meals," explains Marissa Gaab, MS, RD, LDN. "Whether your powder is derived from cow's milk, hemp, or pea -- it is often stripped of most micronutrients, fiber, fat, and carbohydrates."
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.
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.
Takeaways. Combining the results of multiple studies, it's clear that consuming a moderate serving of protein before bed can positively impact protein synthesis, muscle growth, and strength. However, it won't make up for inadequate sleep.
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.
The protein shake may deliver around 25 grams of protein but could lack dietary fiber and some essential vitamins. Meanwhile, the breakfast meal with eggs and toast can provide similar protein and other nutrients like fiber, vitamin D, folate, and vitamins.
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.
1-2 scoops a day works for most people but always work with a registered dietitian who can personalize you diet and work the supplementation in it for you. Typically, consuming whey protein for a healthy issue should cause no issue. In case of any medical issues or food allergies consult with your doctor.
For those aiming to shed weight, a prime moment to enjoy a protein shake is in the morning. Protein plays a pivotal role in fat loss, and kickstarting your day with it can rev up your metabolism, maintaining its elevated state throughout the day.
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.
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.
Yep — in fact, it's a great way to get more protein each day.
It's important to consume high-quality protein sources on non-workout days to optimize recovery. One high-quality protein source to include on both active and rest days is protein shakes. Unlike other fitness supplements that require proper timing, protein shakes can be an excellent option for rest days.
Should You Have a Protein Shake Before or after Your Workout? The same review reflects that 'both' could be the answer. It recommended: high-quality protein dosed at 0.4–0.5 grams per kilogram of lean body mass, both before and after exercise is a simple, relatively fail-safe general guideline.