Protein shakes have become a popular choice for breakfast, offering a convenient and nutritious option for those on the go. Experts and studies highlight the benefits of incorporating protein shakes into one’s daily routine, particularly for those with active lifestyles. Here’s a closer look at why protein shakes might be a good addition to your breakfast.
The OWYN Plant-Based Protein Shake stands out as a top choice among protein shakes, offering 42 grams of protein per serving along with a range of essential nutrients, including vitamins C, D, B12, and iron. This shake is also gluten-free, lactose-free, and contains no artificial flavors, making it suitable for a variety of dietary needs. Despite its many benefits, it is important to note that the OWYN shake contains 0 grams of fiber, which is essential for satiety.
In contrast, Koia Protein Shakes offer a variety of unique flavors beyond the typical chocolate and vanilla, helping to keep your breakfast routine interesting. Meanwhile, Fairlife Core Power Elite provides a hefty 42 grams of protein per serving, catering to those who require a higher protein intake.
Studies show that protein shakes can support weight loss and improve body composition. A 2022 study involving 70 adults with obesity demonstrated that consuming higher amounts of plant protein over 12 weeks led to significant weight loss, decreased body fat mass, and reduced inflammation. Furthermore, another 2022 study found that participants who consumed a high-protein and high-fiber Chocolate Nutrisystem shake felt fuller longer compared to the control group.
For those following a calorie-restricted diet, a 2024 study revealed that supplementing with 30 grams of milk protein concentrate for eight weeks resulted in lower body mass index, smaller waistlines, and reduced fat mass among 44 participants. This underscores the potential benefits of including protein shakes in weight management plans.
Premier Protein Shakes are widely popular due to their balanced nutrition profile and appealing taste. Similarly, Orgain shakes are fortified with essential vitamins and minerals, making them a nutritious option for busy mornings. Kate Farms goes a step further by adding a phytonutrient blend from fruits, vegetables, herbs, spices, and other “superfoods” to their shakes.
Protein needs vary depending on activity levels. Most active individuals who exercise regularly should aim for approximately 1.6 grams of protein per kilogram (0.72 grams per pound) daily. Athletes and people with higher activity levels may need anywhere from 1.2 to 2.0 grams of protein per kilogram (0.45 to 0.9 grams per pound) of body weight daily.
“You can jump-start the recovery process by drinking a protein shake with at least 20 grams of protein within 30 minutes after a hard-effort workout or strength session,” advises Baumann. This practice can aid in muscle repair and growth, making it an effective post-exercise nutrition strategy.
Incorporating a protein shake into your breakfast routine can provide essential nutrients and support overall health and fitness goals. Whether you choose OWYN, Koia, Fairlife Core Power Elite, Premier Protein, Orgain, or Kate Farms, there is a protein shake to meet your nutritional needs and taste preferences.
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