The Best Morning Drink for Supporting Metabolism, According to Dietitians

Consider starting your day with a balanced smoothie for your metabolism.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Your metabolism is complex and is impacted by many factors, including what you eat and drink.
• The best morning drink for metabolism is a balanced smoothie with protein and fiber.
• The nutrients help keep blood sugar steady and hydrate your body to start the day.

Despite what you may have heard, metabolism isn’t just about burning calories. It’s a process your body uses to convert food into energy to support many different aspects of your health and functioning, like digestion, circulation and temperature regulation. Many different factors play a role in your metabolism, including age, muscle mass, how active you are and what you eat. This means all your meals, including breakfast, are important.

“Even when you’re sleeping, your body is still working, so when you start your day it’s important to replenish your nutrient stores,” says Amanda Sauceda, MS, RD. “Eating a meal that supports your metabolism at the start of your day is like putting gas in the car before you leave for a road trip.”

We asked dietitians about the best morning drink for supporting metabolism, and they all agreed that a balanced, nourishing smoothie—one with fruit, protein, fiber and healthy fats—is a great option.

Why a Balanced Smoothie Benefits Metabolism

Not all smoothies contain a balanced mix of nutrients. To build a morning smoothie that helps metabolism, include protein, fiber and healthy fats along with a mix of different nutrient-rich ingredients—think fruits and veggies. That blend will help give your body what it needs to start your day.

It Contains Protein

Of all the macronutrients, protein has the highest thermic effect, which means your body burns more calories digesting and processing protein than carbohydrates or fat. It’s also the most satiating macronutrient, which helps you feel full.

“The biggest effect that you’ll notice when your day is lacking protein is low energy, feeling ‘hangry’ or noticing you’re hungry not long after eating,” Sauceda says.

Eating enough protein at each meal also supports muscle mass, which helps your resting metabolic rate. Preserving lean muscle mass is one of the best ways to support healthy metabolism, says Violeta Morris, M.S., RDN.

“Twenty-five to 35 grams of protein at meals has been suggested as the sweet spot for promoting satiety and maintaining muscle mass for metabolism,” adds Patricia Kolesa, MS, RDN. “Think of this as a cup of milk, half a cup of Greek yogurt and 2 tablespoons of peanut butter.”

It’s Rich in Fiber

Among many health benefits, fiber indirectly supports metabolism by “slowing the absorption of carbohydrates, helping support steadier blood sugar levels, reducing large glucose and insulin spikes, and preventing the energy crashes that can happen after meals,” Morris says.

It also keeps you full longer and supports a healthy gut microbiome, both of which are linked to better metabolic health. A good target is to eat at least 8 grams of fiber at each meal, with a daily goal of consuming 25 to 30 grams. Some fiber-rich smoothie ingredients include berries, chia seeds, flaxseed, avocado and leafy green vegetables. Two tablespoons of chia seeds contain about 8 grams of fiber, and 1 cup of frozen raspberries has about 9 grams of fiber.

It Helps with Steady Blood Sugar Levels

A smoothie that combines protein, fiber, and healthy fats helps support healthy blood sugar and steady energy levels.

“If your smoothie contains mostly fruit or other carbohydrate sources without enough protein, fiber and healthy fats, it may lead to a rapid rise and then a drop in your blood sugar,” Morris says.

Adding in protein, fiber and healthy fats allows for a gentler rise in blood sugar.

“This more steady response is better for your metabolism and also means you won’t be hungry soon after eating,” Sauceda says.

It’s Hydrating

Drinking a smoothie in the morning can help you work toward your hydration needs. Depending on which ingredients you include, some smoothies may contain electrolytes like potassium, sodium and magnesium that help your body maintain a proper fluid balance.

“Your body needs water, and when you’re not properly hydrated it can influence your metabolism and you’re likely to feel dehydration as low energy, dry lips and headaches,” Sauceda says.

Other Tips for Supporting Metabolism

“Metabolism isn’t just about food. It also depends on fueling your body with enough nutrition, prioritizing quality sleep, staying hydrated, managing stress and moving your body consistently,” Morris says. Here are a few tips for supporting healthy metabolism:

• Prioritize physical activity, especially strength training. “Weight-bearing exercise preserves muscle mass, which influences your basal metabolic rate,” Kolesa says. “General guidelines suggest incorporating 150 minutes of low to moderate activity, with strength training twice per week.”
• Take a walk after eating. “Your blood sugar will thank you for moving your body, even for 10 minutes after a meal or snack,” Morris says.
• Steer clear of restrictive diets or a large calorie deficit. “Severe calorie restriction can signal your body to go into survival mode,” notes Kolesa. “In this case, your body slows metabolism and works to preserve its energy stores.”
• Make sure you’re getting enough sleep. Aim for seven to nine hours per night. “A lack of sleep or interrupted sleep can impact basic metabolic processes over time,” Kolesa says.
• Focus on your overall health. Weight often comes to mind when people think about metabolism, but metabolic health includes a healthy blood sugar, blood pressure and cholesterol, Sauceda says. “When these markers are elevated, you’re at a higher risk for chronic diseases like type 2 diabetes and heart disease,” Sauceda explains.

Our Expert Take

If you’re looking for a nourishing breakfast that supports your metabolism, dietitians say a balanced smoothie is a great option. Many smoothies are packed with protein, which keeps you full and helps preserve lean muscle mass. A smoothie can also be rich in fiber, which helps with satiety as well as gut health and steady blood sugar. Along with fiber, foods with healthy fats and protein also help with maintaining steady blood sugar levels. Additionally, smoothies help with hydration, which plays a small role in supporting metabolic health. If smoothies aren’t your jam in the morning, you can still build a balanced breakfast served with a glass of water to help your metabolism.