What happens if I drink a protein shake every morning?

Author: Deborah Kessler  |  Last update: Monday, September 8, 2025

If you work out regularly, drinking protein shakes in the morning can improve your stamina and speed up the process of rebuilding your muscles. For those looking to lose weight, it's important to implement a strict exercise routine, but drinking protein shakes for breakfast can cut down your daily calorie count.

Is it okay to drink a protein shake every morning?

A protein shake daily is fine. Ideally, you want most of your protein to come from food, but because it's so hard to get enough protein, a supplement such as protein powder is great. I have a shake post workout everyday.

What happens to your body when you drink protein shakes every day?

Drinking a protein shake daily can support muscle growth, recovery, and overall protein intake, especially if you have a high-protein diet goal. However, relying solely on shakes may lead to nutrient deficiencies if not balanced with whole foods. Be mindful of added sugars and artificial ingredients in some shakes.

Is it good to drink protein shake on an empty stomach?

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.

Should you chug or sip a protein shake?

The obvious answer is that you slow down and sip your shake as you would any other drink. Here are some of the reasons why chugging your protein shake might be preventing an optimal digestive experience, and what you can do to improve it.

Drink a Protein Shake Every Morning and This Happens

What happens if we drink protein shakes without working out?

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.

Is there a downside to drinking a lot of protein shakes?

Since protein has calories, consuming too much can make it harder to lose weight. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day.

Does protein burn fat without exercise?

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.

Can I replace breakfast with a protein shake?

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.

Will drinking a protein shake every morning help me gain weight?

Body builders tend to favor whey protein, as it is a rapid acting energy source that helps them to pack on muscle, or bulk up. If you consume these shakes with no changes to your diet and cannot exercise for hours a day, you will definitely gain weight by drinking them.

Is protein shake OK before bed?

Having protein shakes before bed provides a key opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. Furthermore, when consumed regularly, pre-sleep protein promotes gains in both muscle mass and strength.

What to avoid in protein powder?

Ingredients to avoid
  • Multi-ingredient products. Some protein powders include additional nonprotein ingredients. ...
  • Sugar, sugar alcohols and other sweeteners. Many flavored protein powders contain added sugar. ...
  • Heavy metals.

How much protein is too much?

The researchers found that consuming more than 22 percent of daily calories from protein carries more downside risk than dietary benefit. For a normal adult, 20 to 30 grams of protein per meal, or 60 to 90 grams of protein per day is adequate to support health.

How many times a week should I drink protein shake?

“The most I would recommend to an average person is two per day, simply because anything beyond that point is going to cut into your diet in a negative way,” she says. If you work out regularly and you're trying to build muscle, two protein shakes per day is plenty.

What are the negatives of protein shakes?

It may be high in added sugars and calories.

Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar.

Does whey protein affect sperm?

While whey protein powders and supplements can help users increase their daily protein intake, research is mixed on how they affect male fertility. Some whey protein powders and supplements contain harmful ingredients like anabolic steroids, which lower sperm count and concentration.

How much protein to lose weight?

Eating 0.36 grams of protein daily per pound of body weight is fine for the average adult. But for those looking to lose weight, eating between 0.81–1.23 grams of protein daily per pound of body weight is better — especially if you're also exercising, which you're likely doing if you're trying to lose weight.

Will I gain weight if I take whey protein without working out?

Taking whey protein without being active can cause bloating and weight gain, particularly because you're taking in more calories than you're burning. Protein without workouts can also strain your kidneys in the long run. How many times a day can I take whey protein without workouts?

Can I drink a protein shake for breakfast?

A protein shake, often called a high-protein smoothie, is a delicious and easy breakfast that is satiating and can be a good way to kick-start your day. They are easy to make and pack in a lot of nutrition, help you meet your protein intake goals, and start your day on the right foot.

What happens if you eat a lot of protein but don't work out?

You can't build muscle without the exercise to go with it. The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Is it better to put milk or water in a protein shake?

If your goal is to build muscle mass, mixing protein with milk is a better option. For those looking to limit their calorie intake, water is recommended. However, if you love the taste and texture of protein shakes with milk, then you may consider sticking to that, even if you're restricting calories.

Can I drink a protein shake in the morning with an empty stomach?

Yes! Taking whey protein in the morning on an empty stomach or between meals offers faster absorption, enhanced muscle growth, fat loss, and sustained energy levels. Whether your goal is to build muscle, lose fat, or improve performance, whey protein on an empty stomach is a simple yet effective strategy.

How much protein do I need a day?

How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

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