Protein shakes can be a healthy addition to your morning routine if you do not have time for a sit-down breakfast. Bodybuilders need to take in protein upon waking, when levels of the stress hormone cortisol threaten their hard-earned muscle. Whole food is the most anabolic or muscle-building substance, but in its absence, protein shakes can deliver health and fitness benefits. Consult your doctor before adding protein shakes to your diet.
Significance
For bodybuilders, breakfast is one of the most important meals of the day. Your body fasts for seven to eight hours while you sleep and it reaches its peak cortisol levels when you wake up. Cortisol acts as a stress hormone in the body, cannibalizing muscle for energy and turning off fat burning, according to "The Cortisol Connection" by Shawn Talbott. Eating within 30 to 60 minutes of waking provides nutrients like proteins, carbohydrates and fats that inhibit the production of cortisol.
Function
Dietary proteins provide the raw materials for muscle-building and speed up metabolism and turn on muscle protein synthesis, according to "Supplements 101" by Jim Stoppani Ph.D. The branched-chain amino acids in particular, play many important roles in muscle-building. BCAAs blunt cortisol production, stop muscle breakdown and speed recovery, according to "Amino Action" by Steven Stiefel. Protein powders, such as whey, contain high amounts of the BCAAs leucine, valine and isoleucine.
Effects
Taking a protein shake upon waking, in place of a whole food breakfast meal, jump-starts your metabolism and fuels fat burning, according to "The Fat Burning Bible" by Mackie Shilstone. Including some carbohydrates triggers the production of the hormone insulin, which acts to shuttle nutrients into muscle tissue to counteract the effects of the prolonged fasting experienced during sleep. For example, you could blend your whey protein with fruit juice, fresh fruit or a powdered carbohydrate source like maltodextrin or waxy maize. According to Stoppani, whey protein is the fastest digesting source and therefore may support your bodybuilding goals better than eating whole-food proteins.
Considerations
Your preferences play an important part in your food choices at breakfast. If you already have breakfast within an hour of waking, then protein shakes in the morning may not be necessary. However, if you commonly skip breakfast, a protein shake could provide a convenient source of nutrients to fill this nutritional gap. You could also drink a scoop of whey protein mixed in water immediately upon waking, and then eat a small breakfast within 30 to 60 minutes before starting your day. If you choose to drink protein shakes for breakfast, include carbohydrates, which the body needs to replace muscle glycogen, advises "The Carbo Rater" by Jordana Brown.
Expert Insight
Best-selling author of "Combat the Fat," Jeff Anderson, recommends blending protein smoothies as a convenient source of nutrition on the go. Blend one or two scoops of whey protein, half a frozen banana, three or four ice cubes, 8 oz of water, milk or juice and 1 tbsp. of natural peanut butter. You can also add healthy fats like medium-chain triglycerides, flax seed oil or conjugated linoleic acid. To increase the carbohydrate content, add oatmeal, agave nectar, fresh fruit and/or yogurt.
References
- "The Cortisol Connection"; Shawn Talbott; 2002
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani Ph.D.; Jan. 2010
- "Muscle & Performance"; Amino Action; Steven Stiefel; Oct. 2010
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carbo Rater; Jordana Brown; Jan. 2010
- "Combat the Fat"; Jeff Anderson; 2008
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