Last Updated On January 1, 2026
The best way to kick start your day is by eating a meal that is high in protein. So I say NO to carb-heavy and sugary breakfast foods that won't do me any favors, and eat a high-protein breakfast for muscle growth, satiety, stabilized bloody sugar, and more.
I always make sure my breakfast has plenty of protein, and if I’m pressed for time, a protein shake for breakfast is easy, convenient, and loaded with extra nutrients. Should you supplement the same way? I have all the details below.
Are Protein Shakes Good For Breakfast?
Yes, a delicious protein shake is a great breakfast choice. Protein is an important macronutrient that plays a major role in many of our bodily processes, such as tissue repair and growth, muscle maintenance, and growth.
Protein powders contain all essential amino acids, which are the building blocks for muscle. Other breakfast foods like muffins, bagels, cereals, and oats are too high in carbs and will only help you feel full for a short time.
The amount of protein a person requires daily depends on their body weight and specific fitness goals, which I will highlight later in this article.
When advising people which protein powers they should use, I recommend checking the ingredient label to make sure there are no additives or added sugars that would make a shake unhealthy.
I always remind my clients that supplements should not replace whole foods, and you should always aim to get protein from a variety of sources.
Should You Take It On An Empty Stomach?
There is no reason you cannot take protein powder or protein shakes on an empty stomach unless there are reasons your digestive system can't handle it.
If you have an adverse reaction to drinking a protein shake, then you can experiment with different types of protein, such as plant-based products, or use something like Greek yogurt for an extra boost to your smoothies.
Is It Okay To Take Them Everyday?
Yes, it’s okay to drink protein shakes every day. Getting extra protein even on days you don’t exercise by consuming a healthy protein shake will support goals like losing weight, weight gain, and bodybuilding.
Benefits Of Taking Protein Shakes For Breakfast
Increases Energy Levels
Protein helps keep energy stable without crashes throughout the day, making you less likely to snack. Maintaining stable energy levels is important for concentration in daily life, to build muscle mass, and to keep weight stable.
Boosts Metabolism
A high-protein diet is essential for a healthy metabolism and is key when losing weight. Protein takes more energy to metabolize, which is why it helps keep you full for longer.
It burns more calories when digesting and enables you to maintain muscle and reduce body fat. This can help prevent a sluggish metabolism which can occur when trying to lose weight.[1]
Building lean muscle mass is vital for a healthy metabolism and helps with weight loss. The body burns more energy throughout the day when you have more muscle.
Quick And Easy
A high-protein shake can be thrown together in around 5 minutes, and they taste delicious. A pre-made protein shake can be stored overnight in the fridge to grab in the morning.
Protein shakes are quick, convenient, and nutritious. All you need is a good blender, and some great protein shake recipes provided further down.
Helps You Feel Full
One of the great benefits of protein is it slows down digestion; therefore, it helps you stay fuller for longer. Studies have suggested that a high-protein breakfast is more effective than a high-carb breakfast for satiety as it suppresses the hormone which stimulates hunger.[2]
Helps With Weight Management
Traditional breakfasts that tend to be high in carbohydrates are going to create issues with blood sugar levels, and here's why. Carbs are a quick source of energy, and they are the fastest digesting macronutrient. Eating carbohydrates alone at breakfast has the ability to spike blood sugar when eaten alone.[3]
If you pair carbohydrates with protein, it can help stabilize blood sugar. Protein is important at breakfast as it digests slower, meaning you'll feel satiated.
Managing blood sugar levels is vital for weight loss and weight management, along with appropriate calorie intake to manage your weight. A protein shake is a good breakfast option as part of a weight loss plan.
What Should You Eat Throughout The Day If Taking Protein Shake For Breakfast?
Protein intake should be spread throughout the day and continued with high-quality food sources after your morning protein shake. Research suggests that spreading the consumption of protein more evenly across your meals may actually help stimulate muscle synthesis. [4]
Some of my favorite protein sources are:
A protein shake is approximately 30-39 grams of protein. Protein shakes are lower in carbohydrates, so you may want to add some to your morning meal or increase carbs in other meals.
I recommend getting at least 30 grams of protein at breakfast, ensuring the meal is low in saturated fat, includes healthy fats, and has 5-15 grams of fiber. Luckily, a protein shake can provide all of this!
Your nutritional needs are dependent on your body size and your fitness goals. Focus on getting four to five high-protein meals in throughout the day, ranging from 20-40g depending on your body weight.
For example, if your target is 160g of protein a day, aim for each meal to contain 32g of protein, making sure you are getting more protein from animal and plant sources if your first meal is a protein shake.
If your goal is to lose weight but maintain or grow muscle, then spreading out your protein intake throughout the day will support this goal, plus it can help reduce late-night cravings.
Protein Shake Breakfast Recipes You Can Try
There are many different variations of delicious protein shakes, so you have an easy and nutritious breakfast that you can switch up so you don't get bored.
To make a protein shake, you need a few things on hand, such as frozen fruit or frozen berries, carbohydrates like oats, protein powder, Greek yogurt, healthy fat such as nut butter or chia seeds, and liquid such as water, cow milk, or plant-based milk.
Include extra vitamins by throwing in leafy greens like spinach or powdered vitamin supplements.
From there, you can explore what different combinations you enjoy. The best protein sources you can use in your shake are protein powder, whey protein, or Greek yogurt.
Here are my two favorite recipes that I enjoy often and love to share with my clients:
Chocolate Banana Peanut Butter Protein Smoothie
Calories - 440 Protein - 31g
This delicious high-protein smoothie recipe is nutritious, has a nice nutty flavor, and will satisfy those who have a sweet tooth.
Ingredients
Instructions
- Add all ingredients into the blender and mix until smooth without any lumps.
- If the shake is too thick, add more liquid and continue to blend.
- Enjoy immediately or store in the fridge for up to 24 hours.
Strawberry Protein Smoothie
Calories - 500 kcal Protein - 38g
This protein shake is creamy and full of natural sweetness that will give you an energy boost to start your day off right!
Ingredients
Instructions
- Place all ingredients in a blender and mix at high speed for 60-120 seconds until it’s smooth and creamy.
- If the smoothie is too thick, add a little more liquid and blend for another 20 seconds.
- Enjoy immediately or store in the fridge for up to 24 hours.
Protein Shake For Breakfast Questions
Drinking a protein shake before or after a morning workout is completely individual, based on goals and personal preferences. For example, some people want to train fasted; others don't have an appetite first thing, and therefore, it is important to consume post-workout protein.
If you hate training on an empty stomach and need energy to get you through your workout, then it is best to consume before, allowing enough time for the shake to settle before you workout so you don't end up feeling nauseous.
There is little difference between consuming protein before or after a workout; the most important factor is getting adequate protein throughout the day.
Yes, you can drink a protein shake in the morning and work out at night. Your overall daily protein consumption is the most important factor at play. Generally, if I have clients who work out at night, they will consume dinner afterward, so there is no need to have a protein shake at night as they are getting a post-workout meal and the nutrients needed to recover in the evening.
Your daily protein intake depends on your body weight and your body composition goals. Protein is one of the most important macronutrients to increase muscle mass and lose weight.
The Recommended Dietary Allowance (RDA) of protein to meet basic nutritional requirements is 0.8 grams of protein per kilogram of body weight. However, you require more protein than the RDA to build and maintain muscle mass.
The International Society of Sports Nutrition (ISSN) recommends an overall daily protein intake ranging from 1.4-2.0 grams of protein/kg of body weight daily.
Yes, you can drink protein shakes for breakfast, even when you don't exercise. Protein is an important daily macronutrient that will support muscle recovery on days you're not in the gym.
Building muscle comes from adequate rest and consuming enough protein on a daily basis, not just on training days. If you need a little boost in protein, then consuming protein powder is a great way to do so.
To Breakfast Shake Or Not?
I love how convenient a breakfast shake is, so I say yes! Getting a high-protein breakfast will support muscle growth, help you feel fuller for longer, and give you the added benefit of extra nutrients. It ticks a lot of boxes for your morning meal requirements, so get creative and find which combinations you enjoy.
References:
- https://www.sciencedirect.com/science/article/pii/S0002916523274274?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/16469977/
- https://www.sciencedirect.com/science/article/pii/S0002916523292734?via%3Dihub
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018950/
Last Updated on January 1, 2026
