Is a protein shake for breakfast sensible? What really lies behind it
The alarm rings at 6:45 in the morning. You get up, shower, get dressed – and then? A coffee standing up, perhaps half a croissant on the way to the station. Sound familiar? According to the Swiss Society for Nutrition (SGE), many people in Switzerland have breakfast irregularly or skip the meal altogether. The main reason: a lack of time. At the same time, more and more people are reaching for protein shakes as a quick breakfast alternative. But is a protein shake for breakfast really sensible – or just a trend with no substance?
The answer is more nuanced than most people assume.
Why protein in the morning makes a difference
What many people underestimate: not whether you have breakfast, but what you have for breakfast, largely influences the rest of your day. A croissant with jam does provide quick energy, but it lets blood sugar drop again just as quickly. You know the result – cravings turn up at 10 o'clock.
A study published in the American Journal of Clinical Nutrition published a meta-analysis (Leidy et al., 2015) showing that a high-protein breakfast with 20 to 30 grams of protein significantly increases the feeling of fullness and reduces cravings over the course of the day. In addition, Mamerow et al. (2014, Journal of Nutrition) showed that meals with a high protein content keep blood sugar more stable than carbohydrate-rich alternatives.
The WHO recommends a daily protein intake of at least 0.83 g per kilogram of body weight for healthy adults. For physically active people the DGE recommendation, which the SGE also relies on, is even 1.2 to 2.0 g per kilogram. So anyone who takes in barely any protein in the morning starts the day with a deficit – and rarely makes it up completely at lunch or dinner.
A protein shake instead of a classic breakfast: who does it suit?
A protein shake for breakfast is not a universal solution. But for certain situations in life it is a surprisingly practical addition:
- Working people with a tight morning schedule who still want a complete meal
- Physically active people who want to cover their increased protein needs early
- People with no appetite for solid food in the morning – a shake is easier to digest
- Everyone who would like to structure their calorie intake as part of mindful weight control.
The real problem is not the shake as such, but the quality. A pure whey protein powder dissolved in water? That is not a breakfast. A balanced meal replacement shake with protein, vitamins, minerals and fibre, by contrast, can come close to a complete meal.
That is exactly where the difference lies.
What makes a good breakfast shake
According to the FOPH a balanced diet in line with the Swiss food pyramid plays a central role for health. Protein sources are a firm part of that. A shake meant to serve as a breakfast replacement must therefore do more than just provide protein.
Look for these criteria:
- At least 15 to 20 g of protein per serving
- The vitamins and minerals a regular meal would cover
- Fibre for long-lasting satiety
- A moderate calorie content – no hidden excess of sugar
The EFSA has confirmed that protein contributes to the growth and maintenance of muscle mass. A good shake uses this property and combines it with a well-thought-out nutrient composition. According to Wikipedia, protein shakes are based on whey protein, casein, soya or plant proteins and are used specifically to cover protein needs.
The Herbalife Formula 1 Shake in Café Latte, for example, provides around 18 g of protein per serving (prepared with milk), 24 vitamins and minerals and fibre – at about 220 calories. For everyone who likes coffee in the morning, it practically replaces two habits at once.
The breakfast ritual: more than just a shake
What experienced nutrition advisers will tell you: a good breakfast does not consist of a single component. It is a small ritual that opens the day. And a well-thought-out Herbalife breakfast.
Imagine a morning routine that is done in five minutes: first a glass of Herbalife AloeMax, an aloe vera concentrate that you simply mix with water. Then your protein shake. And with it a cup of Herbalife herbal tea with lemon – a low-calorie instant drink with green and black tea extracts that pleasantly invigorates.
This combination covers protein, micronutrients and fluid intake without your spending half the morning in the kitchen. The Perfect Breakfast pack from myherbal.ch brings exactly these three components together – shake, tea and aloe in one set.
Can you also control your weight with it?
According to the Swiss Health Survey by the FSO around 43 % of adults in Switzerland are overweight or obese. At the same time, only about a third of the population pay deliberate attention to their diet. A structured breakfast with controlled calorie intake and a high protein content can be a sensible building block within a healthy nutrition concept – provided the rest of the day is right too.
Because a shake in the morning does not make up for a fast-food lunch. That sounds banal, but it is astonishingly often overlooked.
Who a protein shake for breakfast is less suitable for
Honesty is part of it: if you like a leisurely breakfast in the morning, with wholegrain bread, eggs and fresh fruit – then you do not need a shake. A meal replacement is exactly that: an alternative, not an obligation. It shows its greatest value where the alternative would not be a lovingly prepared breakfast, but no breakfast at all.
People with specific dietary needs or pre-existing conditions should also seek medical advice beforehand.
How to start your morning more mindfully
A protein shake for breakfast is sensible when it closes a gap – not when it replaces an already good habit. The research speaks clearly for more protein in the morning. And the reality of Swiss everyday life shows just as clearly that for many people a quick, nutrient-rich breakfast makes the difference between «eating nothing at all» and «starting the day well supplied».
You will find more wellness findings at herbalife.com.
Discover our products at myherbal.ch – and find the breakfast that really fits your everyday life.