From protein shakes to green juice, here’s what to drink depending on the healthy hit you’re looking for. And they taste pretty good, too.
Updated ,first published
Whether you are just trying to cut back on caffeine or ditch your coffee habit entirely, there is a surprisingly large number of alternative drinks to give you that morning boost.
The key is to match your fluid choice to the dietary goals you have for yourself and identify whether you are looking for an energy boost, a protein-rich dietary addition, a hit of antioxidants or a low-calorie, hydrating option to start the day.
Green juice
With fewer than one in 10 Aussies getting anywhere near the recommended five serves of vegetables and two serves of fruit per day, adding a vegie-rich green juice to your daily routine is a smart way to boost your daily intake of fresh food. Vegetable-based green juices add significant amounts of key nutrients including vitamin C, folate and potassium, and those with a base of spinach, kale, cucumber and celery are relatively low in calories and sugars, making them the perfect way to start the day.
Look for: Options that have a high percentage of vegetables rather than fruit juice. A vegetable-rich juice should be mainly vegie-based with just a small amount of fruit, like apple and kiwis, added for sweetness.
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- Impressed Col Press Juice Summer Greens (Woolworths)
- V8 Power Blend Juice Healthy Greens (Woolworths)
Watch out for: Options that mainly consist of fruit juice as they tend to be high in sugar.
- Impressed Pressed Juice Green Supreme (Coles)
- Nudie Immunity Hit Beetroot Carrot Orange Pear & Ginger (Coles and Woolworths)
Turmeric latte
When turmeric is combined with a little black pepper it has a powerful anti-inflammatory effect. The warming drink also known as ‘golden milk’ is made by combining milk with the turmeric, along with spices including ginger and cinnamon and a little honey, to create a wholesome coffee alternative that may even help to reduce inflammation in the body.
Look for: Options that are made with real turmeric and added cayenne pepper. These activate the antioxidants in turmeric, which is essential for the anti-inflammatory benefits.
- Tropeaka Organic Turmeric Latte Powder (Coles)
Watch out for: Sweet, pre-mixed varieties with added sugars and sweeteners, which mean you might not get the active molecule that reduces inflammation.
- Avalanche 99% Sugar Free Turmeric Latte (Woolworths)
Protein shakes
Protein is certainly having a moment and you can now find it added to a wide range of supermarket foods, including high-protein breakfast drinks that can offer as much as 30g of protein per serve. They may be convenient but they can also be a significant source of sugars and calories, so always check your labels. It’s easy to mix your own protein shake by combining 100 per cent whey protein with your favourite milk and some fresh fruit, for a high-protein hit that will keep you full and satisfied until at least lunchtime.
Look for: Lower-sugar varieties – although be aware some will contain sweeteners.
- Oak Plus Protein Chocolate No Added Sugar Flavoured Milk (Coles and Woolworths)
- Pauls Plus+ Protein Chocolate Low Fat Milk (Coles and Woolworths)
Avoid: Options that have more protein than carbohydrate. If you are getting 30g of protein, you want it to be a meal.
- Muscle Nation Ready To Drink Protein Vanilla (Coles and Woolworths)
Creatine
Creatine is one of the most researched substances in the world, gaining considerable attention in recent years as an important supplement for women in their 40s and beyond to support body composition and cognitive function in the menopausal years. A naturally occurring substance consumed via animal foods, women store 70 to 80 per cent less creatine than men and, as such, supplementing the diet with 3-5g of creatine daily has been shown to offer a number of benefits including improved energy regulation, brain function and supporting muscle mass.
Enjoying your daily creatine in the morning as a supplementary drink, or added to a smoothie or tea, is beneficial when it comes to energy regulation through the morning.
Look for: 100% pure creatine, ideally German-sourced, which is more expensive but generally of higher quality, with fewer impurities than other varieties.
- BSC Pure Creatine (Coles and Woolworths)
Avoid: Gummies, which can add extra sugars or extra additives in your creatine.
- Musashi Creatine Monohydrate Berry Flavour (Woolworths)
Herbal tea
While coffee may not be your thing, there is a wide range of herbal tea options that can be enjoyed hot or iced, and which offer a wide range of health-related benefits. Green tea is a rich source of antioxidants and also comes in caffeine-free varieties; lemon and ginger blends smooth the throat and support immune function; peppermint aids digestion and may help to control cravings; while matcha is extremely rich in antioxidants and supports cognitive function. Plus, all types of tea contain very few calories.
Look for: Options that do not contain added sugars or additives.
- Queen Victoria Tea Digest Blend Tea Bags (Coles)
Look out for:
- Chatime Brown Sugar Milk Bubble Tea (Coles and Woolworths)
Susie Burrell is an accredited practising dietitian and nutritionist.
