One of the most recent trends in health and fitness is to incorporate protein into the coffee.
It might seem like a weird mix, but many individuals believe that it helps them lose weight and enhances the effectiveness of their workouts.
This essay takes a scientific approach to answer the question of whether or not you should mix protein powder with your morning brew.
How mixing protein with coffee
The quality of the food you prepare depends entirely on the components that go into it; the same is true of coffee.
Choosing a protein powder or shake of high quality is essential if you want to see results. Try to find a product that does not contain any artificial sweeteners and does not have an extensive ingredient list loaded with gums and other additives.
Simply put, you must combine your two primary ingredients to make proffee. The beverage is enjoyed by many people who also add a few cubes of ice to it. If you are feeling adventurous, add a pinch of cinnamon or another spice to the dish.
Benefits of protein in coffee
According to proponents, adding protein to your coffee may have several beneficial effects.
It’s possible that adding coffee to protein powder will make your workouts more effective. If you drink coffee within an hour before exercising, the caffeine in it will improve your muscles’ ability to contract and their fatigue resistance.
Coffee is rich in caffeine, a natural stimulant showed to improve performance.
Similarly, protein powder supplies your muscles with the fundamental elements they require to repair themselves after exercise, expand and become more powerful.
People who regularly skip breakfast can more easily meet their daily protein requirements by adding protein to their coffee, which is one of the benefits of adding protein to coffee that is commonly cited.
Consuming protein in smaller amounts more frequently throughout the day is recommended, especially if you engage in vigorous physical activity and have the goal of increasing your muscle mass or strength.
This is because your body may only be able to use approximately 0.2 grams of protein per pound (0.5 grams per kg) of body weight at any given time to build muscle.
This equates to approximately 35 grams of protein per meal for a person who weighs 154 pounds (70 kg). Anything consumed more than this amount is either converted into usable energy or eliminated through urine.
Therefore, adding protein to your coffee may assist you in more evenly distributing the benefits of the protein you consume.
It’s possible that adding protein powder to your coffee will help you lose weight.
Because protein suppresses appetite and heightens feelings of fullness, incorporating it into your morning brew may help you feel fuller for a longer period and may even help you reduce the overall amount of calories you take in each day.
Because it takes more energy for your body to break down protein than it does to break down carbohydrates or fats, eating protein may also boost your metabolism.
A healthy amount of protein in your diet can help you keep your muscle mass even as you reduce your body fat.
There is some evidence that caffeine can contribute to weight loss. For example, studies have shown that it speeds up your metabolism, reduces the levels of hormones that cause hunger, and raises the levels of hormones that cause fullness.
It’s possible that adding protein powder to your coffee will help you build muscle more effectively. The scientific evidence is sound, regardless of your age, whether you’re a child or an older adult.
Researchers in 2020 discovered that taking a peanut protein supplement before resistance training increased muscle growth and strength, particularly in adults over 60.
A study conducted in Brazil on children showed that protein was an important part of improving preschool children’s growth and development, including muscle growth and whey protein as a component of the study.
Suppose the protein powder already makes your coffee taste better. In that case, it can serve as a substitute for sugar in a healthy way, provided that it does not contain any potentially harmful additives.
If the delicious flavor that your protein powder gives your coffee is achieved without sugar or other potentially harmful sugar substitutes, then you can forego unhealthy sugar and creamer, and your body will thank you.
The consumption of added sugar is associated with an increased risk of developing several chronic diseases, such as diabetes, obesity, heart disease, high blood pressure, high cholesterol, liver disease, declining brain function, and cancer.
Stevia, monk fruit, erythritol, and xylitol are some healthy sugar alternatives you should look into using instead of added sugar.
How to Put Protein Powder in Coffee?
Coffee can be infused with a variety of different protein-based dietary supplements.
There is a wide variety of presentation styles for protein powder. Whey protein, casein protein, soy protein, and collagen protein are among the most common types of protein.
Other options include protein powders derived from hemp, peas, oats, eggs, and brown rice. Incorporating protein powder into beverages such as coffee, water, juice, or smoothies is straightforward.
However, once the powder has been included, there is a possibility that issues will arise. The most effective method is to combine the protein powder and coffee in a blender.
This will ensure that they combine together successfully. Making bulletproof coffee typically involves the addition of grass-fed butter (or ghee) and MCT oil by people following low-carb ketogenic diets.
Because there is a wide variety of options, it is difficult to recommend a specific protein powder ideal for adding to coffee. Gold Standard Whey Protein and Vital Proteins Collagen Peptides are two options that should be considered.
And for those working towards increasing their muscle mass, BSN True Mass 1200 packs 54 grams of protein into each serving, even though it is also extremely high in calories and carbohydrate content.
Protein shakes sold commercially are the source of choice for an additional source of protein for many people. Some people like the variety of flavors offered, while others favor the consistency of a shake.
Still, others choose a protein shake because it contains common nutrients such as vitamins A, D, and B2, potassium, and calcium. The manufacturer adds these nutrients.
It is much simpler to mix protein shakes with almost any kind of coffee, including an espresso, whereas a serving of protein powder would not fit into the espresso volume.
It goes without saying that you could also make a protein shake at home and mix it with coffee to make it more filling. A shake’s flavor and nutritional possibilities are expanded when the individual making the shake chooses their ingredients.
However, when you combine coffee with any kind of shake, you encounter a different issue: half of your cup will be composed of the shake rather than the coffee.
Protein Coffee Creamers
Coffee can be topped with protein powder, milk, cream, or a commercially available creamer. This is something that can be done. This is something that many people who drink “proffee” do.
They might use an alternative, such as almond milk, to reduce the calories and carbohydrates consumed. Utilizing a protein coffee creamer is a simpler and typically more appetizing option.
They will not water down the coffee, provide the protein the way protein shakes or protein powders will, and many protein creamers have a scrumptious flavor and additional health benefits.
An excellent illustration of this is Super Creamer. It comes in eight different flavours, some of which contain whey protein, which is beneficial for muscle growth.
In contrast, dairy-free flavors contain pea protein, which is beneficial for the health of the cardiovascular system. All of them contain added MCT oil, are all low in calories, have zero net carbs, and do not contain any sugar; in place of artificial sweeteners, stevia, and monk fruit extract are used as natural sweeteners.
The Downsides of mixing protein powder with coffee
People who don’t generally consume anything in the morning, including coffee, may find adding protein powder to their coffee beneficial.
However, individuals who consume a breakfast that is both well-balanced and high in protein, in addition to their regular coffee, are unlikely to find that adding protein powder to their coffee is beneficial.
Protein powders will never be able to compete with entire foods as a source of protein because real foods offer a greater variety of vitamins, minerals, and other healthful substances that are rarely found in protein powders.
In addition, protein powders can sometimes contain a significant amount of sugar, fillers, artificial sweeteners, and other chemicals. They run the additional risk of being tainted with heavy metals, pesticides, and other components not mentioned on the packaging.
In light of this, it is recommended that foods that are high in protein be chosen over protein powders whenever it is practicable.
Too much Protein
Protein, like other macronutrients, can contribute to a caloric imbalance if consumed excessively. Determine how many calories you need to consume daily, and then add the appropriate amount of protein powder to your morning cup of coffee.
When you consume more calories than your body requires, the excess calories can be stored as fat (also known as adipose tissue). You read that correctly: the fat we eat does not automatically cause us to gain weight.
Any excess calories, whether from fat, protein, or carbohydrates in the diet, can lead to fat accumulation in the body.
Be careful not to consume excessive protein in a single day to avoid forming adipose tissue, fat, from the accumulation of calories that are not burned up.
Most protein powders do not have the same nutritional value as other types of breakfast foods. Because adding protein powder to your coffee does not provide any of the necessary nutrients, it should not be used as a substitute for a well-balanced breakfast.
Whole foods, for instance, have a greater concentration of vitamins, minerals, and other advantageous nutrients, whereas protein powder products typically lack these components.
Instead of using protein powder in coffee as a breakfast replacement, I think it’s best to consider it more of an exercise supplement.
Harmful additives can nullify the potential health benefits of protein powders. Protein powders that contain added sugar, artificial flavours, or artificial sweeteners such as aspartame or sucralose should be avoided at all costs.
Even “natural flavors” can be problematic. Even though some are superior, the Food and Drug Administration does not mandate that food manufacturers list specific natural flavors. But we’ll save that topic for another time and place.
Choose protein powders that are sweetened with stevia instead of sugar. If you buy a protein not already sweetened, you can use erythritol or monk fruit to sweeten your coffee instead of sugar.
Sugar alcohols like erythritol and xylitol have very few calories, but when consumed in large quantities, they have the potential to irritate the gastrointestinal tract.
Is Protein Powder in Coffee Better with Milk?
If you like to put milk in your coffee, you’ll probably like adding milk to your coffee-protein drink. It may improve the flavor and texture of the dish, and if you use dairy milk, it will add another serving of protein, which will help suppress your appetite and build muscle.
Remember that doing so will also increase the number of calories contained in the beverage; accordingly, you should account for this.
Many people in health and fitness recommend putting protein powder in your daily coffee. People who typically forgo breakfast may find this a simple way to consume the necessary amount of protein.
Additionally, the combination of protein and caffeine has been shown to assist in the loss of weight as well as an increase in the intensity of physical activity.
On the other hand, drinking coffee while having a well-balanced breakfast is a superior and healthier approach to attain the same benefits. It comes with a significantly smaller number of potential drawbacks.
Frequently Asked Questions
You can, indeed! But unlike ordinary coffee creamer, I do not advise stirring it with a spoon. Protein powder and coffee go along well when blended together in a standard blender, in my experience.
A smooth, frothy cup of coffee is produced using a blender instead of one with little bits.
Like when you add powdered coffee creamer, it tastes like a regular cup of coffee with some flavor added.
The best way to make a protein coffee that is incredibly smooth and frothy is in a blender. You can use a shaker bottle, but it takes much shaking to smooth out the protein coffee.
Be cautious when using a shaker bottle! Pressure can build up in the shaker bottle while mixing hot coffee and protein powder, which could burst in your kitchen! Simply shake it a few times, let the pressure out, replace the cap, and shake again until smooth.
Protein powder won’t integrate properly and will clump together if you simply stir it into coffee with a spoon; as a result, your coffee will have chunks of protein powder in it.
Use a high-speed blender to combine protein powder with hot coffee for the greatest results!
This formula should work with either whey or plant-based protein powder. However, since it would make your coffee thicker and have a different texture and consistency, I wouldn’t advise using egg protein powder. Try out a different protein powder first if you have one you’d want to use.