When you’re in a rush in the morning, it’s challenging to find the time to cook a healthy breakfast. Since you know that breakfast is the most important meal of the day, you quickly mix up a protein shake and gulp it down before heading for the office. Is a protein shake a healthy option for a quick breakfast on the run?
Sipping a protein shake is certainly better than not eating breakfast at all. Plus, there are some benefits to sipping a protein drink, especially if you work out in the morning. Many protein shakes contain whey, a type of protein that’s rapidly absorbed. Drinking a whey protein drink sends amino acids on their way to your hungry muscles quickly after a workout. Research even shows that whey helps with appetite control. It does this by stimulating the release of a hormone called CCK that suppresses the desire to eat. Whey protein also enhances muscle recovery and boosts immunity.
Some Pre-Mixed Protein Shakes Have Too Much Sugar
On the other hand, not all protein shakes are created equal. Some pre-mixed protein shakes contain too much sugar or artificial sweeteners. In addition, there are advantages to eating a whole food breakfast, especially one that includes eggs.
Eggs are a source of high-quality protein that’s easy for the body to use, and a breakfast of eggs is a lot less expensive than a protein shake. Combine eggs with oatmeal and fruit, and you have a balanced breakfast that’s rich in vitamins, minerals, protein, and fiber. You even get the additional benefits of the antioxidants in the fruit. You won’t get that from a protein shake.
Fast Alternatives to a Protein Shake
If you don’t have time to prepare eggs in the morning, you can boil them the night before so they’re ready to eat for breakfast the next day. If you have a crockpot, you can cook oatmeal overnight, so you have a high-fiber hot cereal for the morning. Plain yogurt with fresh fruit stirred in is another quick option for breakfast on the go.
If you choose to go the protein shake route, select one that contains a mixture of the two types of protein found in milk, casein, and whey. Whey protein has the advantage of being rapidly absorbed, so you’ll get amino acids to your muscles quickly if you drink it right after a morning workout. Casein protein is more slowly digested, which means it supplies your body with protein on a slower but more sustained basis.
Since much pre-mixed protein shakes contain added sugar, a healthier option is to choose a protein powder that contains a blend of casein and whey instead of a shake. You can stir it into milk or add a scoop of protein powder to yogurt as a quick breakfast after a workout.
The Bottom Line?
If you don’t have time to prepare breakfast, a protein shake is better than skipping breakfast. After a morning resistance workout, your muscles need protein. If you want to avoid the extra sugar and salt, buy a protein powder that contains casein and whey protein instead of a pre-mixed shake, and stir it into milk or a cup of yogurt. Whatever you do, don’t skip breakfast.
References:
Men’s Health. “The Protein-Powder Primer”
WebMD. “Protein Shakes”
Life Extension Magazine. “How Whey Promotes Weight Loss”
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