Riddhi Rayekar ‧ Nutritionist & Health Coach
Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She loves to help her clients achieve their personal goals.
A protein shake in the morning or after a workout is often an easy way to get some extra protein and amino acids, but few people know about using protein powder in coffee.
Protein powder in morning coffee is a great-tasting and easy way to add some healthy protein to your routine.
It is a long-term solution to the snacking habits that we have adopted during our busy days and allows us to get the nutrients we need while drinking something that tastes great.
We're going to take a look at how this recipe works, why people are using it, and what to be careful about when drinking it.
The Benefits of Mixing Protein Powder In Coffee
If you are dieting, one of the hardest things to do is make sure you are getting enough protein. One way to make sure you are getting some good protein in your diet is with a shake or smoothie.
But if you don't have time for that, adding protein powder into your coffee can be just as effective.
Moreover, it can give you certain health benefits. Let's take a closer look at them:
It can enhance your workout performance
When you are looking for ways to make your workout more effective, you want to make sure that you are getting all of your important nutrients.
With how important protein is to exercise, you can see how adding protein powder into your coffee could potentially boost performance in the gym.
For one, proteins are crucial for muscle growth and maintenance, which is what we're all looking to do in the gym. [1]
Proteins also help to maintain and recover from muscle damage caused by intense exercise. [2]
Protein is important but on its own is not enough.
Coffee contains a substance called caffeine, which is a stimulant. Caffeine helps increase your focus by keeping you more alert and awake, making it easier to concentrate on the task at hand. [3]
With both protein and caffeine, you're getting key nutrients that assist in getting your workout done right, and to get it done well.
It may help you lose weight
The combination of caffeine and the right protein could be one of the best things you can do to lose weight without having to change completely your diet and workout regime.
One of the most common recommendations to people trying to lose weight is to consume more protein. Protein is proven to be the most satiating macronutrient, keeping you fuller for longer. [4]
If you replace some of your high-fat meals with high protein meals it will help reduce the calories you consume without reducing the amount of food that you eat.
This can be a big key when trying to lose weight quickly by cutting down on unnecessary calories.
Protein also helps burn fat because it promotes higher levels of the hormone glucagon, which regulates blood sugar levels and increases insulin sensitivity. [5, 6]
Since coffee itself already contains substances that induce thermogenesis, adding protein to it can only boost the rate of calories you burn during the day. [7]
It may help you meet your daily protein needs
People who work out often need this many more grams of protein daily. The Recommended Daily Allowance (RDA) of protein in one's diet is much more easily met when you take in a high-quality protein source daily. [8]
Even though it may seem like a challenging task, there are ways to get your daily protein intake without having to get dressed, make yourself for breakfast, or scare off your loved ones with the two-pound of meat you want to eat for dinner.
To maintain your daily protein intake, mix the protein powder in your coffee for breakfast.
Protein powder is a great way to get the extra protein many people need in their diets, without having to spend time preparing a meal.
The best supplements will also include essential amino acids, which are the building blocks of proteins found naturally in foods such as meat and poultry.
This gives you a fuller range of different types of proteins in your supplement alone, so you can be sure you are getting all the necessary nutrients.
Are There Any Negatives From Coffee With Protein?
One of the most common issues that can arise from adding protein powder to coffee is the potential for an upset stomach if you are sensitive to dairy products or caffeine.
If you have lactose intolerance, you need to be aware of what protein powders are made from so you can decide if they will cause gastrointestinal distress or not.
But there are no known side effects from adding protein powder into coffee for those who are not sensitive to caffeine or lactose.
You may also want to be cautious of adding protein powder to your coffee if you have pre-existing health conditions or are currently taking medications because the caffeine in coffee could react badly with the medication you're on.
One more of the downsides of using protein powder in your coffee is that it does add a bit of a flavor to your coffee, which may not be appealing to everyone.
How to Mix Coffee And Protein Powder
A lot of people are having issues with mixing protein powder with coffee because they are not mixing them correctly.
Here, we will give you the proper steps to educate you on how to mix them properly.
1
Wait For Your Brew To Cool Down
The best way to mix the protein powder in your coffee is by first allowing the coffee to cool slightly and then adding the protein powder. Not only is this good for your stomach, but cold coffee in shake tastes better than hot coffee.
Coffee is typically consumed at temperatures of 180 degrees Fahrenheit or higher. When this is mixed with protein powder, the main ingredients in the powder-the amino acids-begin to break down.
And of course, cool-down coffee will taste great with protein powder. It will be easier to dissolve and will create a rich and creamy texture without any unpleasant aftertaste.
2
Use a Blender For a Creamy Effect
A blender is a great way to combine protein powder and coffee because it helps create a frothy and creamy texture.
Also, the best thing would be to use a blender so no clumps will form in your drink. Because it will ensure an even separation of coffee and protein powder.
3
Add Flavored Protein Powder
Mixing protein powder and coffee may not always taste like what you expect. One way to bring your favorite coffee drink to the next level is by trying out different flavor options.
Many flavored protein powders are available, allowing you to create healthy coffee beverages with all-natural ingredients. This will allow you to avoid artificial flavors and colors, which will make your protein shakes taste better, too.
Also, to add protein powder to coffee, it is recommended to use protein powders without the addition of artificial sweeteners.
4
Consider a Refreshing Iced Coffee
Not many people enjoy drinking cold coffee; however; Ice is a great way to cool down your coffee and improve its flavor.
Adding ice to the mixture helps you achieve a thick and smooth consistency without having too much liquid.
Best Protein to Mix With Coffee
When you are trying to decide which brand or type of protein powder to use in your coffee, make sure you choose a high-quality protein powder.
This will give you the most complete proteins, which will aid your body in repairing and rebuilding cells.
Whey protein powder is good for creating a creamy shake texture, while plant-based protein is good for vegan or lactose-intolerant people. [9]
Many people prefer vanilla or chocolate-flavored protein powders for their coffee shake so they can enjoy the taste without any added sugar or fake flavors.
To find the best protein powder for your needs you can check our related articles:
Conclusion
Mixing protein powder and coffee can be a great way to start your day and get more of the nutrients that you need.
It's also a good way to add some flavor to your coffee without having to add sugar or even milk.
Protein coffee is not only good for your health, but it can also help you lose weight because it provides you with extra energy and helps boost your metabolism.
I think everyone who enjoys their coffee would benefit from adding protein powder into their daily cup.
References:
1. Stefan M. Pasiakos, Tom M. McLellan, Harris R. Lieberman, The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review, retrieved from https://pubmed.ncbi.nlm.nih.gov/25169440/
2. Richard B. Kreider, Bill Campbell, Protein for exercise and recovery, retrieved from https://pubmed.ncbi.nlm.nih.gov/20048505/
3. Kathleen Doheny, Louise Chang, MD, Pros and Cons of the Caffeine Craze, retrieved from https://www.webmd.com/food-recipes/features/pros-and-cons-caffeine-craze
4. Thomas L. Halton, Frank B. Hu, The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, retrieved from https://pubmed.ncbi.nlm.nih.gov/15466943/
5. Margriet A. B. Veldhorst, Margriet S. Westerterp-Plantenga, Klaas R Westerterp, Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, retrieved from https://pubmed.ncbi.nlm.nih.gov/19640952/
6. Carol S. Johnston, Carol S. Day, Pamela D. Swan, Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women, retrieved from https://pubmed.ncbi.nlm.nih.gov/11838888/
7. Kevin J. Acheson, Gérard Gremaud, Isabelle Meirim, Franck Montigon, Yves Krebs, Laurent B. Fay, Louis-Jean Gay, Philippe Schneiter, Charles Schindler, Luc Tappy, Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?, retrieved from https://pubmed.ncbi.nlm.nih.gov/14684395/
8. Kim Hayes, How Much Protein Do You Need After 50?, retrieved from https://www.aarp.org/health/healthy-living/info-2018/protein-needs-fd.html
9. Katey Davidson, MScFN, RD, CPT, Kim Rose RDN, CDCES, CNSC, LD, Plant-Based Protein vs. Whey Protein: Which Is Better?, retrieved from https://www.healthline.com/nutrition/whey-vs-plant-protein
