When to drink protein shakes for weight loss?

This question is about GLP-1 & Weight Loss and Nutrition

Elle Penner, MPH, RD

Research suggests consuming 25-30 g of quality protein at each meal may benefit weight loss by improving energy metabolism, protein synthesis, and appetite control [


]. Given this, the best time to drink protein shakes for weight loss is whenever you find it most difficult to get 25-30 g of protein at mealtime. For most Americans, this is most likely in the morning, as evidence suggests protein consumption at breakfast is generally well below the 25-30 g/meal mark [



If you’re trying to lose weight and are not getting at least 25-30 g of protein at breakfast, drinking a protein shake in the morning may be most beneficial for weight loss.

While it’s best to consume quality protein sources through wholesome foods, protein shakes can be a convenient source of protein and help you achieve the recommended 25-30 g of protein/meal to aid in weight loss [



Three protein shakes next to blue dumbbells on a gray background


  1. Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes, The role of protein in weight loss and maintenance, The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1320S–1329S,