Most people start their day the same way: coffee first, breakfast later.
But if you've ever felt shaky, ravenous by mid-morning, or like your energy crashes before lunch, it may not be the coffee itself that's the problem.
It may be what you're not eating before it.
One of the simplest habits I encourage clients to try is getting protein in before—or at least alongside—their morning coffee.
And it doesn't have to be complicated.
This shake takes less than two minutes to make and provides a solid foundation for the rest of your day.
Ingredients
Instructions
Simple. Fast. Effective.
When you wake up, your body is already experiencing a natural rise in cortisol—the hormone that helps you feel alert and awake.
Adding caffeine on an empty stomach can sometimes amplify that response, leaving you feeling jittery, anxious, or experiencing an energy crash later in the morning.
Starting with protein gives your body fuel before the stimulant.
Many people notice more sustained energy and fewer mid-morning crashes when they eat before reaching for that second cup.
Protein is the most filling macronutrient.
When breakfast is mostly coffee and a pastry—or just coffee alone—it's easy to find yourself standing in the pantry at 10:30 wondering why you're suddenly starving.
A protein-rich breakfast helps increase satiety, making it easier to stay satisfied between meals and less likely to reach for quick sugar fixes.
Whether your goal is fat loss, healthy aging, improved performance, or building strength, protein plays a critical role.
Your body doesn't store protein the way it stores carbohydrates and fat. That means spreading protein intake throughout the day is important.
Starting your morning with 25–35 grams of protein gives your muscles an early signal for repair, recovery, and maintenance.
This becomes even more important as we age.
When breakfast is primarily caffeine and carbohydrates, blood sugar can rise and fall more dramatically throughout the morning.
Including protein helps slow digestion and creates a steadier release of energy.
The result?
More consistent focus, fewer cravings, and better energy throughout the day.
One healthy choice often leads to another.
When you start your day with a nourishing breakfast, you're more likely to stay hydrated, make balanced food choices at lunch, and feel more in control of your eating throughout the day.
It isn't about perfection.
It's about creating a strong first win.
You don't have to give up coffee.
In fact, I love coffee.
But before you pour that first cup tomorrow morning, consider giving your body some fuel first.
A simple protein shake made with Thorne protein powder, Fairlife milk, and frozen fruit takes just a couple of minutes to prepare, supports your energy, helps keep you full, and gives your body the nutrients it needs to start the day strong.
Small habits practiced consistently create big results over time.
And sometimes the simplest habit is just drinking your protein before your coffee. If you need any help building healthy habits, reach out to us! The coaches at Celebration CrossFit are ready to help you.
Coach Jana
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