India is slowly waking up to the importance of protein in daily diets. Once seen as a concern only for gym-goers, protein intake is now part of everyday conversations in households. Health experts particularly stress starting the day with a protein-rich breakfast, which keeps you full, prevents energy crashes, and helps meet daily protein goals.

Protein is a vital macronutrient needed for growth, repairing tissues, and maintaining overall health.

In today’s fast-paced life, cooking a protein-packed breakfast can feel like a chore. This has made protein shakes a popular choice. Just add a scoop of protein powder to milk, mix for two minutes, and you have around 30 grams of protein, equivalent to about five eggs, without the cooking hassle.

For example, Vandit Sharma, a 28-year-old footwear businessman, says:

“It’s quick, easy, and I can have this protein-loaded breakfast on the go. My commute to work takes over an hour anyway, so this saves me a lot of time while keeping me on track with my weight loss journey.”

Experts warn against protein-only breakfasts

Nutritionists caution that relying solely on a protein shake is not a complete meal. While rich in protein, shakes often lack fibre, complex carbohydrates, and healthy fats, which are important for long-lasting energy and digestive health.

“A complete meal needs a balance of macronutrients to provide sustained energy, fibre for digestive health, and a broad range of micronutrients,” says Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, New Delhi.

“Over time, this imbalance can affect metabolism, energy levels, and digestive health. Breakfast is meant to replenish energy stores after the night’s fast. When it contains only protein, the body misses the quick energy that carbohydrates provide and the sustained fullness that healthy fats and fibre add,” explains Dr Anjana Kalia, nutritionist at Bloom Clinix, Delhi.

“A liquid breakfast often doesn’t leave you feeling full, so you might end up snacking on things you don’t really need,” adds Dr Karthigai Selvi A, head of clinical nutrition and dietetics, Gleneagles BGS Hospital, Bengaluru.

Some protein powders also contain artificial sweeteners and additives, which can cause bloating or gut discomfort if consumed alone.

How to make your protein shake wholesome

You don’t need to ditch your shake; a few simple tweaks can make it a balanced breakfast. Experts suggest adding carbs, healthy fats, and micronutrient-rich foods:

  • Oats, fruits, nut butter, seeds, or leafy greens can provide fibre, healthy fats, and vitamins.

  • Bananas, berries, or apples add natural sugars and antioxidants.

  • Chia seeds, flaxseeds, or nut butter help improve satiety and hormone balance.

  • Greek yoghurt or oats add complex carbs and extra protein, making your shake more sustaining.

“Excessive protein intake, particularly from synthetic or concentrated sources, may place a burden on the kidneys, potentially elevating creatinine levels and increasing the risk of chronic kidney disease,” warns Vandana Verma, principal dietician at Sir Ganga Ram Hospital, New Delhi.

India’s protein problem

Protein deficiency is a major concern in India. According to the ICMR-INDIAB survey, over 62% of daily calories in the average Indian diet come from low-quality carbohydrates like white rice, milled wheat, and added sugars.

Protein intake averages only 12% of daily calories, below the global recommendation of 15–20%. Even replacing 5% of carb calories with protein can lower the risk of diabetes and pre-diabetes.

While protein shakes are convenient, they should not replace a complete breakfast. With simple additions like fruits, oats, seeds, or nut butter, you can enjoy a protein-rich, nutrient-balanced start to the day.

[Inputs from India Today]