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Kickstart Your Day: The Benefits of a Protein Shake for Breakfast

by Mara Welty January 27, 2024 6 min read

 protein shake for brekakfast

The proverbial rooster crows and you’re ready to start your day — your teeth are brushed, your work ‘fit is comfy and chic and you’ve managed to sneak in a quick morning meditation. All that’s left is breakfast. 

For a fast and convenient morning option, a protein shake makes a wonderful breakfast — particularly one that’s packed with essential vitamins and nutrients. Plus, starting your day by drinking protein can help to fuel your body and kickstart your metabolism. 

Looking to explore all the benefits of having a protein shake for breakfast? You’re in the perfect place.

#1 It’s Quick, Convenient and Versatile

First things first: protein shakes are extremely accessible. In fact, they’re practically made for rushed mornings. Simply scoop a serving of protein powder into a liquid of your choice, shake and enjoy!

Look for a go-to protein powder that can act as a meal replacement, too. The All-In-One Superfood Shake by INVIGOR8, for example, offers a nutrient-packed protein powder formula that incorporates 20 grams of whey protein per serving, in addition to:

  • Prebiotic-fiber complex to improve satiety
  • Green veggie complex to support nutritional needs
  • Digestive enzymes complex to aid nutrient absorption
  • Immunity booster complex to support immune function
  • Cognitive enhancers to promote focus and concentration
  • Probiotic complex to optimize digestion

Plus, protein powders aren’t limited to breakfast smoothies or shakes. You can also add a scoop of powder to your favorite yogurt, oatmeal and nut butter when you’re on the go. On slower mornings, put together nutritious and delicious breakfast options by incorporating your favorite protein powder into pancake mix, muffins or homemade energy bites.

With minimal preparation and maximum convenience, a protein shake becomes a go-to solution for fueling your body with essential nutrients, even when the clock is ticking.

#2 It Can Control Hunger

When you eat protein, it influences a hormone called ghrelin. Also called the “hunger hormone,” ghrelin lives in the gut and helps to stimulate your appetite when your stomach empties. 

A protein shake in the morning can reduce ghrelin levels and increase another type of protein: peptide YY. Peptide YY is a hormone made in the small intestine that helps to reduce your appetite.

More specifically, one study found that increasing your protein intake to 30 percent of your daily calories can help curb hunger.

This is particularly valuable on busy mornings with limited breaks, as a protein shake can help stave off hunger until you have the opportunity to enjoy a nutritious lunch. Additionally, reducing hunger in the morning may contribute to better food choices throughout the day, potentially minimizing the likelihood of overeating.

For those concerned about excess carbohydrate intake, it's recommended to opt for protein-rich alternatives in your breakfast smoothies. Consider replacing carb-heavy fruits like bananas, mangoes and apples with nutrient-dense options such as: 

  • Avocado
  • Spinach
  • Chia seeds

This adjustment not only maintains the protein content but also adds valuable vitamins, minerals and fiber without contributing to an excessive sugar or calorie intake.

#3 It May Support Weight Management

Because protein shakes can help to curb hunger, they may also play a crucial role in weight management and fat loss. When you consume a protein shake in the morning, it contributes to a feeling of fullness and satisfaction, potentially leading to a reduction in overall calorie intake throughout the day. 

This reduction in caloric consumption is vital for weight loss, as it creates a calorie deficit. 

A calorie deficit occurs when you consume fewer calories than your body expends. This deficit prompts the body to utilize stored energy, primarily in the form of fat, to meet its energy needs. As a result, over time, sustained calorie restriction can contribute to fat loss. Protein shakes, being a convenient and often lower-calorie option, allow individuals to control their caloric intake while still meeting their protein requirements. One study also found that men who increased their protein intake to 25 percent of their daily calories also reduced their late-night cravings for unhealthy foods by 60 percent. 

Protein-rich diets are also well-known for their ability to support muscle maintenance and growth during weight loss, ensuring that the weight loss comes primarily from fat rather than muscle tissue.

With that said, do protein shakes help you lose weight? Well,  it's important to emphasize that while drinking protein shakes can be a valuable tool in weight management, they work most effectively when integrated into a comprehensive approach that includes a balanced diet and regular physical activity.

For information on how to lose weight naturally, you can explore our other guide for researched tips to help guide your fitness journey.

#4 It Can Promote Muscle Protein Synthesis

Protein serves as the fundamental building block for various tissues within the body, with a primary role in the development and maintenance of skeletal muscles. Maintaining a protein-rich diet that meets your daily nutritional needs helps to increase both the size of your muscles and their strength by:

  • Supplying your muscles with amino acids like leucine to facilitate lean muscle mass growth
  • Replenishing protein stores following a vigorous workout
  • Supporting muscle movements and flexibility

While the daily recommended protein intake for people who are sedentary — i.e. working at a desk job — is 0.8 grams of protein per kilogram of body weight, people who are active or who regularly engage in resistance training should increase their protein intake to 1.6 to 1.7 grams of protein per kilogram of body weight daily. This adjustment helps prevent muscle breakdown following exercise and provides the necessary support for muscle growth and maintenance.

Adequate protein intake can also help to stave off age-related muscle deterioration, which can cause frailty, bone fractures and a reduced quality of life.

All that said, a protein-rich diet not only contributes to aesthetic goals but is also fundamental for overall muscle health and function.

#5 It May Boost Your Metabolism

After consuming any form of protein, like a protein shake, your metabolism may increase for a short period of time. Why is this? As protein makes its way through your digestive tract and into your stomach and small intestine, the body uses a large amount of energy to break down and absorb it into the bloodstream, thus burning more calories.

This is called the thermic effect of food (TEF). The TEF represents the energy expended by the body in the process of digesting, absorbing and metabolizing nutrients from food. That said, protein’s TEF is higher than that of carbs and fats. 

By starting your day with a substantial serving of protein, you can effectively leverage this thermic effect to stimulate your metabolism. This heightened metabolic activity has the potential to increase calorie burning throughout the day. In fact, research has shown that individuals who follow high-protein diets may burn, on average, 260 more calories a day compared to those who consume lower amounts of protein.

This aspect can be particularly beneficial for individuals looking to manage their weight or enhance their overall energy expenditure.

#6 It Can Increase Your Nutrient Intake

Not all protein shakes are equal. They come in various formulations, with some featuring dairy-based powders, while others incorporate egg, nut and soy proteins. Each of these protein sources is generally considered high-quality, providing excellent amino acid profiles with low levels of carbohydrates and fats. 

However, when selecting a protein supplement, especially if you're using it as a meal replacement in the morning, it's crucial to go beyond the basic protein content. Look for a protein powder that goes the extra mile by incorporating a variety of key nutrients to support your overall health and wellness.

By opting for a protein powder with a diverse nutrient profile, like the INVIGOR8 All-In-One Superfood Shake, you not only enhance the nutritional value of your shake but also contribute to a more balanced and well-rounded diet.

#7 It May Support Cardiovascular Health

Unhealthy blood pressure and cholesterol levels pose significant risks to heart health. Fortunately, incorporating an adequate amount of protein into your diet may contribute to the maintenance of cardiovascular health by way of:

  • Blood pressure regulation, reducing the risk of heart-related problems
  • Cholesterol management, improving lipid profiles to reduce inflammation
  • Weight management, mitigating weight-related health issues
  • Blood sugar control, supporting metabolic health and heart function

While a protein shake is a wonderful meal replacement option in the morning, it’s also advised you bolster your protein intake with plenty of whole, heart-healthy foods like:

  • Tomatoes, cabbage, okra, edamame and carrots
  • Romaine lettuce, spinach, bok choy and kale
  • Frozen broccoli or cauliflower
  • Apples, oranges, bananas, mangoes, guava and papaya

When it comes to whole grains, incorporate bagels, English muffins, oatmeal and shredded wheat into your healthy morning routine.

Start Your Day With INVIGOR8

Adding a protein shake to your morning routine can provide many benefits that can help to support weight control, metabolic function, nutrient intake and cardiovascular health. 

INVIGOR8 provides a nutritious and delicious Superfoods powder that provides you with everything you need to start the day on the right foot. In addition to 20 grams of whey protein per serving, the superfood protein powder ingredients also include a bevy of vitamins, minerals and nutrients that support full-body wellness, from the inside out. Additionally, those prioritizing weight management can benefit from our weight loss kit, which offers a structured plan to help you reach your fitness goals while ensuring a balanced diet.

Shake it up with INVIGOR8. 



  1. Healthline. 10 Science-Backed Reasons to Eat More Protein
  3. UNM. How do muscles grow?
  4. Transparent Labs. What is Hypertrophy? [How Protein Builds Muscle]
  5. OASH. Heart-Healthy Foods: Shopping List 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

The INVIGOR8 Weight-Loss Family

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