Overview

• Protein shakes are a popular grab-and-go option that can deliver about 30 grams of protein, yet specialists say a shake on its own is not a complete morning meal.
• Skipping complex carbohydrates, fibre and healthy fats can leave people less satiated, prompting snacking, sugar cravings and dips in energy or mood later in the day.
• Many commercial powders contain artificial sweeteners and additives that can trigger bloating or gut discomfort, particularly when consumed in isolation.
• Excessive protein intake from synthetic or concentrated supplements may strain the kidneys and elevate creatinine, so nutritionists advise moderation and careful product choice.
• To build a balanced breakfast, experts suggest adding oats or Greek yoghurt for carbohydrates along with fruit, seeds, nut butter or greens, a push reinforced by ICMR-INDIAB data showing Indian diets skew toward low-quality carbs and low protein.