What is the best protein powder for breakfast?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome is the best protein powder for breakfast. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for people looking to boost their protein intake without the processing and added junk. Order samples to see if our protein powder is right for you.
“It has ingredients you can actually pronounce and is freaking delicious.”
drink wholesome is the best protein powder for breakfast.
Why eat protein for breakfast?
Adding protein to your breakfast is a great idea for a number of reasons. First of all, protein is the most satiating (filling) macronutrient. Eating lots of it at breakfast will keep you full until lunch, discourage overeating, reduce snacking later in the day, all of which are key if you are trying to lose weight. There is lots of research to back this up. In one study, researchers discovered that high protein breakfasts improved satiety and overall diet quality in overweight teenage girls. Another study found that eating high protein foods led to reduced hunger and increased fullness in healthy women.
Adding high-protein foods to your breakfast can also fuel weight gain and muscle growth efforts. A recent study found that a higher protein intake at breakfast is associated with a higher total daily protein intake in older adults. A high protein breakfast, despite its satiating effects, can optimize the amount of protein per meal without compromising total daily protein intake. In other words, eating lots of protein first thing in the morning does not fill you up so much that it reduces your overall protein intake; it actually allows you to maximize the amount of protein that you consume over the course of the day. This is great news for people looking to curb weight loss and maintain muscle mass.
Muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown, which is called a positive muscle protein balance. Strength training improves muscle protein balance, but, in the absence of adequate protein intake, the balance remains negative. You must therefore consume enough protein if you want to build or maintain muscle mass. By adding a few tablespoons of protein powder to your breakfast, you can ensure that your muscles are getting the fuel they need.
Why use protein powder?
You should aim to get as much protein as you can from sources like eggs, fish, and nuts. The average person needs to consume 0.36 to 0.45 grams of protein per pound body weight per day, which means that a 150 pound person needs to consume between 54 grams and 68 grams of protein. Some people (athletes, pregnant women, growing teenagers, etc.) need a lot more protein than that, in some cases twice as much. Getting this much protein from solid food can be hard, which is where protein powder can help. Making breakfast with protein powder is a convenient way to boost your protein intake, as protein powder can be added to smoothies, oatmeal, yogurt and other recipes for a quick protein boost. Check out our easy high protein recipes for inspiration. For reasons outlined above, if you are going to add protein powder to any meal, breakfast is the one. A high protein breakfast is a great way to start your day and jumpstart your wellness journey. That said, not all protein powders are created equal.
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best protein powder for breakfast is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
When buying high protein breakfast powder, one ingredient to avoid in particular is artificial sweeteners. Artificial sweeteners are among the most harmful food additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria), and cause diarrhea because they draw water into your intestine. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying high protein breakfast powder, however. There are several other ingredients that can upset your stomach.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
drink wholesome is dairy-free.
Another reason why we make the best protein powder for breakfast is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas and cause stomach pain.
drink wholesome is made with real foods.
A final reason why we make the best protein powder for breakfast is that we do not use protein isolates. Most protein powders, on the contrary, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “collagen protein,” “pea protein, and” “whey protein” as opposed to “collagen,” “peas,” and “whey.” I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to the gut microbiome. It is therefore in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of protein concentrates or isolates, we make the best protein powder for breakfast with egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed, and ground. Minimally-processed ingredients like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein. If you cannot eat eggs, try our almond protein powder. Unlike protein concentrates or isolates, almonds contain lots of healthy fats, fiber, and other nutrients like calcium and vitamin E. We prefer almonds to other minimally-processed plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties and can improve the diversity and composition of the gut microbiome.
“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse
drink wholesome is the best breakfast protein powder.