I find that a lot of people who struggle with their diet have a hard time getting enough protein.
I'd argue that most people in general don't get enough protein.
For anyone trying to accomplish any sort of health or fitness goal ... protein is key.
So if you're somebody who could use some extra protein, you have to try this high-protein breakfast smoothie!
Is a Protein Shake Good for Breakfast?
Protein shakes for breakfast can be an excellent choice for your morning routine, due to how versatile and convenient they can be.
Whether you’re trying to lose weight or build muscle, protein shakes can be a game changer.
Not only do they offer a convenient and nutritious way to kickstart your day, but they also keep you feeling full and energized. Because you feel satiated, you also tend to snack less, and eat fewer calories throughout the day. Trust me, I know this is true from experience.
Plus, starting your day off with a high-protein meal is a great way to hit your protein goals and halt muscle breakdown. Without calories overnight, your body can start breaking down muscle for energy. So why not jumpstart your day with some protein to address this issue? It's a great solution!
Another great things about a protein shake or smoothie is that you can customize it for your tastebuds and goals.
High-quality protein powders come in different flavors and are packed with nutrients your body needs … and if that’s not enough, you can add your own slew of fruits and veggies, like spinach, kale, berries, and more.
So, whether you need more protein in your diet, want a quick and nutritious meal on the go, or are trying to lose weight ... a protein shake for breakfast may be the perfect solution for you.
Breakfast Protein Smoothie Recipe
Servings: 1
Ingredients:
- 1 cup of unsweetened almond milk
- 1/2 cup of frozen strawberries
- 1/2 cup of frozen blueberries
- 1 frozen banana
- 1 tbsp of peanut butter
- 2 tbsp of oats (minute or old-fashioned oats)
- 1 scoop of Level-1 Vanilla Ice Cream
Instructions:
Before you start making the recipe, gather all of the ingredients and a blender.
1. Put all of the ingredients in the blender: the almond milk, banana, strawberries, blueberries, peanut butter, oats, and Level-1 Vanilla Ice Cream.
2. Blend the ingredients together on high for 30 seconds to a minute (or until you achieve the desired consistency).
3. Pour the smoothie into a cup and enjoy!
Macros Per Serving:
Calories: 593
Protein: 35g
Carbs: 66g
Fat: 21g
Optional Toppings:
If you're looking to add some more calories to your shake, or if you want just a little more flavor ... you may consider adding one of these toppings!
Just make sure that you are counting the toppings on your macros. Here are some of my personal favorites:
- Granola
- Blueberries
- Sliced Banana
- Strawberries
- Whipped Cream
Who is This Shake Good For?
This breakfast shake is certainly on the high-calorie side of things. If your goal is weight loss or fat loss ... I'd advise against this shake. You certainly can make it work in your plan ... but there are certainly better low-calorie shake recipes as well.
On the other hand, this is an awesome breakfast protein shake if you're looking to build muscle. It has close to 600 calories, 35 grams of protein, and over 60 grams of carbs! You also get a good amount of calories from fat.
It's a great, hearty protein shake to start your morning. It will certainly give you a ton of energy if nothing else!
Is This Shake Vegan Friendly?
This shake is NOT vegan friendly. The Level-1 Vanilla Ice Cream has milk in it. That doesn't mean you can't replace it though.
If you are vegan or follow a plant-based diet, just replace Level-1 with our plant-based protein powder, Vegan Power Pro. My favorite flavor to use for this breakfast protein shake is the classic Vanilla Creme flavor.
If you're not a vanilla fan, feel free to get creative! After all, adhering to your diet all comes down to finding foods you like, are healthy, and you can eat consistently.
Other Frequently Asked Questions
How Much Protein Do You Need Per Day?
To lose body fat and preserve as much muscle as possible, one study found an impact at 0.55-0.72g of protein per lb of body weight and at least 25-30g of protein per meal (1).
Personally, I like to recommend even more protein … especially if you’re looking to build muscle. I’d shoot for 0.8-1.2g of protein per pound of your body weight or goal body weight while still shooting for that 25-30g of protein per meal or snack.
This is what you'll find most health and nutrition coaches recommend for anyone looking to reach a specific fitness goal.
Should You Drink a Protein Shake Before or After Your Morning Workout?
Unless your workout is a light walk, I always recommend a protein shake after your workout. Post-Workout is the one time I would consider a supplement to be more beneficial than whole food.
However, whether you should drink a protein shake before your workout or not is completely up to you. IF you don't like feeling full or bogged down by calories ... don't do it! If you do want some fuel for your workout, a protein shake can be a great option.
In fact, it could help improve your energy, performance, and assist in preserving muscle tissue.
Can You Drink a Protein Shake on an Empty Stomach?
Yes, you can drink a protein shake on an empty stomach, and many people do.
Think of your protein shake like a liquid form of chicken breast. People eat chicken on an empty stomach, do they not? Protein shakes may be even better because they can sit a little lighter.
I do recommend that you have some carbs with your shake though. A lot of protein powders don't have a sufficient amount of fats or carbs to make the shake a meal replacement alone. This is where some fruit, granola, or oats can help out.
I'm not saying you have to eat one of those carbs, but I find that they pair well with a protein shake. Heck, you can even mix these ingredients directly into your shake to make a full meal replacement smoothie.
This can provide some of the nutrients you may be missing out on by not consuming a whole food meal.
Looking For More Recipes or Help?
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There are tons of food-related perks, like logging your food, counting macros, and even getting a customs meal plan when you track meals. Other than that, you'll even get 1-on-1 access to your own advisor inside the app to help you with nutrition, workouts, and reaching your goals!
Just download the 1st Phorm App to get started today!
If you're looking for more healthy recipes, nutrition tips, or anything else ... reach out to us! Our Customer Service team of NASM Certified Personal Trainers and Nutrition Coaches is happy to help ... all for free! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com.
References:
(1) Leidy, Heather J et al. “The role of protein in weight loss and maintenance.” The American journal of clinical nutrition vol. 101,6 (2015): 1320S-1329S. doi:10.3945/ajcn.114.084038
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