Did you know that the global protein supplements market was worth USD 18.91 billion in 2020, which is predicted to increase at a CAGR of 8.4% from 2021 to 2028? In fact, out of all the supplements, protein powder is one of the highest consumed products.
Well, I suppose it’s no surprise, given that the FAO recommends a daily protein consumption of 0.75g per kg for adults. Because breakfast is an important meal of the day, we’ve dedicated this entire post to providing you with all of the pertinent information on consuming protein shakes for breakfast and the effects they have on your health.
What Is Your Daily Protein Requirement?
Before we begin, always know that your body has a specific requirement for all nutrients, whether you are on a diet or not. As a result, you should keep your body healthy and safe at the same time. And because you know how much we care about you, we’d like to start by giving you all the specifics on how much protein you should consume.
According to research, protein allowance for a healthy adult with little physical activity is currently 0.8 grams per kg of body weight every day. While, individuals with a minor average and intense physical activity should consume 1.0, 1.3, and 1.6 g protein per kg of body weight per day, respectively, to meet functional needs such as skeletal-muscle protein accumulation and physical strength.
Remember that high protein intake for long periods can cause digestive, renal, and vascular problems, and you should avoid them. So never overdo anything. The best way to attain your protein goal is by determining the purpose of your fitness routine and then calculating your advised daily protein intake depending on your level of activity and current body weight.
Protein Shake for Breakfast?
A protein shake for breakfast will supply a high protein level while keeping your breakfast calorie count low. Isn’t it wonderful for your diet! If you’re trying to lose weight, replacing your morning meal with a protein shake is an excellent move.
As we have already discussed, breakfast is the most important meal of the day; one of the most significant reasons is that it is an excellent time to reduce your calorie intake because you will burn extra calories than you consume.
Benefits of Drinking Protein Shakes for Breakfast
Drinking a protein shake for breakfast offers several health benefits. A handful of them is described below.
1. Helps you lose weight
Research has shown that intake of protein shakes can significantly increase weight loss. It also has certain ingredients that reduce calorie intake and hunger by altering the levels of appetite-controlling hormones like ghrelin and leptin. Some studies also prove that high protein consumption helps increase metabolism, increasing the calories your body burns throughout the day.
2. Keeps you full and reduces cravings
For those looking to control cravings and promote feelings of fullness between meals, eating a high-protein breakfast is quite a good plan for you. A comprehensive study was conducted to prove that a high-protein breakfast keeps your appetite full.
Thirty-two healthy people got a breakfast consisting of two servings of a high-carbohydrate cereal and 1 cup of regular milk with 12.4 grams of protein or 1 cup of milk blended with a concentrated whole-milk protein or a whey protein powder with 28 grams of protein. Later on, the researchers examined the blood sugar levels of the candidates to derive the results of the experiment.
At the end of the experiment, we concluded that people who ate more protein at breakfast had lower blood sugar levels and less appetite later in the day than those who ate less. Hence, giving proof that protein shake does help in keeping you full and reducing weight.
3. Aids in absorption of more nutrients
Protein shakes contain a blend of all the healthy ingredients that you take separately in your diet. Not only does it have them, but it also contains nutrients that you might not find in those vegetables or diet foods.
Protein shakes are easy to get more vitamins and minerals into your diet. Though protein powder comes in various flavors, You can still add fruits like kiwi, strawberry, or banana to enhance its taste.
4. Quick alternative to any other breakfast
Diet food may not be the most delicious, but it does take a long time to prepare. Protein shakes can be helpful in certain situations. After a hard workout session, you may not be in the temperament to prepare a fancy breakfast, or you may be racing late for work in the morning.
Protein shakes require very little preparation, depending on the ingredients you use, which can save you time and effort. Furthermore, you prepare the ingredients ahead of time so that all that is left to do is blend them. Another advantage is that protein shakes are transportable, and you can consume them on the go.
Protein Shake and Workout
Several fitness experts advocate drinking a protein shake before working out to gain muscle. In addition to promoting weight loss and polishing out your diet, a protein shake can help you obtain extra strength for an intense workout and build muscles.
It is also stated that gym-goers, pro-athletes, and weightlifters benefit a lot from protein shakes. Studies have also shown that enough protein in your diet can help maximize muscle and strength gains from strength training. Protein also helps repair tissue and muscle growth, and it can aid recovery after a strenuous workout.
Overall we can say that protein shake can be beneficial post-workout, especially for those who want to gain mass.
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Conclusion
After going through all of the details about protein shakes, we can confidently conclude that they are an excellent breakfast option. Drinking protein shake in the morning is far better than skipping breakfast or eating junk on the way to work.
Protein shakes not only help you stay filled, but they also aid in weight loss, nutrient intake, craving reduction, and skeletal mass muscle gain. So go ahead and give this healthy breakfast option a try, and welcome to a healthier way of life.
We’d love to know what you think about this blog; if you find this information valuable, let us know in the comments area!
