How to make a high protein breakfast shake.
There are two types of protein shakes, ready-to-drink (store-bought) shakes, and shakes made at home with a blender or shaker bottle. Homemade shakes can be made with ingredients you may already have in your kitchen, or with protein powder. Protein powder can be mixed with milk or water, or added to smoothies. I highly recommend that you make a breakfast protein shake from scratch or with protein powder because ready-to-drink protein shakes are full of emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability, but are hard to digest and can cause uncomfortable side effects (more about this later). Making your own protein shake, on the other hand, is much more gut-friendly. Again, if you want to take the gut-friendly route and make your own protein shake, you have two options: make a smoothie from scratch, or use protein powder. Let us start with the first option.
Making a breakfast protein shake from scratch.
To make a protein shake from scratch, you are going to need a good blender. You are also going to need a good source of complete protein. For this, I recommend either dried or liquid egg whites. Pasteurized egg whites are a safe, easy to digest source of complete protein. (A complete protein contains all of the essential amino acids that your body needs, but cannot produce on its own.) Pasteurized egg whites are also bland, meaning that you cannot taste them in your smoothie. As you just learned, in order for your protein shake to be a good breakfast, it has to be nutritionally balanced. You are therefore also going to need a good source of healthy fats and complex carbohydrates. For fats, I recommend avocado and nut butter. For carbs, I recommend banana and oats.
Here is my favorite breakfast protein shake recipe:
-1/2 avocado
-1/2 banana
-1 cup spinach*
-1/4 cup oats
-4 tbsps creamy peanut butter
-4 tbsps unflavored egg white protein powder
-1-2 cups dairy-free milk
*I add a cup of spinach for extra fiber.
This protein shake is nutritionally balanced, filling, and affordable. It is a great way to power your day, take care of your gut, and achieve your wellness goals. Now if this sounds like too much work, you may want to consider using a protein powder.
Making a protein shake for breakfast with protein powder.
If you value convenience, and do not want to have to worry about getting the right balance of nutrients, I recommend making your breakfast protein shakes with protein powder. All you have to do is mix the recommended serving size with 1-2 cups of milk or water. You do not even need a blender if you have a shaker bottle. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink shakes! Keep reading to learn more.
One of the reasons why we make the best protein shake for breakfast is that we do not use food additives. Most protein supplements, 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.