Key takeaways:
Many people add protein powder to their brewed coffee to boost their daily protein intake.
Adding protein powder to your coffee usually adds about 25 g to 30 g of protein. This is especially useful if you’re trying to build or preserve muscle mass, manage weight, recover from illness or injury, or support bone health.
But getting too much protein can lead to weight gain or kidney issues.
Most people get enough protein from consuming whole foods. But if you’re using a protein powder, choose an unsweetened type.
Protein coffee — also known as “proffee” — is made by adding protein powder to brewed coffee. Ideally, it contains only coffee and unsweetened protein powder, creating a high-protein, sugar-free drink.
Below are tips for the best ways to add protein powder to your coffee and learn how this may benefit your health.
Yes, you can add protein powder to coffee. Many protein powders are made from dairy-based proteins like casein or whey. So, adding them is similar to adding milk or cream to your coffee. Like cream or milk, protein powder lightens your coffee and adds creaminess. If you use a flavored protein powder, it can also add sweetness.
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But protein powder adds much more protein to your coffee than milk or cream. A tablespoon or 2 of milk or creamer adds less than 1 g of protein, while a scoop of dairy- or plant-based protein powder adds about 25 g.
There are many types of protein powder, and the best choice depends on your preference. When buying a protein powder, consider:
Flavor: Options range from plain, unflavored protein powder to sweetened flavors like chocolate, vanilla, or peanut butter.
Protein type: Dairy-based options include casein and whey, while plant-based choices include soy, rice, or pea protein. Egg white protein is also available. Most proteins have about 25 g of protein per scoop (scoop size may vary slightly).
Sweetener: Flavored protein powders can be sweetened with sugar or artificial sweeteners such as stevia, aspartame, or sucralose — or a mix of these.
Mixing protein into coffee is a convenient way to add more protein to your daily diet.
Most people in the U.S. consume enough protein through food. But some experts think the recommended daily allowance (RDA) of 0.8 g of protein per kilogram of body weight is too low for many people. Increasing your protein intake may be good, especially for the following health goals.
Protein helps with satiety, the feeling of fullness. A high-protein diet may help lower your calorie intake by keeping you full. People on high-protein diets usually aim for 1.2 g to 2 g of protein per kilogram of body weight daily. For example, a person weighing 150 lbs (68 kg) would aim for 82 g to 136 g of protein per day.
How much protein do you need? Most adults in the U.S. get enough protein. But certain groups may benefit from higher-protein diets. Here’s how to tell if you’re getting enough.
Quick and easy ways to eat more protein: Your protein needs depend on your activity level, age, sex, and health goals. Here are some tips for adding more protein to your daily diet.
Plant-based protein sources: You don’t need to eat animal products to meet protein needs. But your diet should include a variety of plant-based proteins to help bump up your protein intake.
Protein helps with muscle recovery and growing lean muscle mass. People trying to build muscle often aim for 1.2 g to 2 g of protein per kilogram of body weight each day. Adding protein to coffee can help you get that extra serving of protein. As a bonus, the caffeine in coffee may help boost exercise endurance and improve overall physical performance.
According to the FDA, up to 400 mg of caffeine per day is a safe amount for healthy adults. This is equivalent to 2 to 4 cups of coffee, depending on the size of your drink. But note that everyone reacts to caffeine differently.
As you age, your body naturally loses muscle mass. It happens most commonly in your 60s, 70s, and 80s. Getting enough protein can support strong muscles and reduce age-related muscle loss. Older adults may benefit from getting 1.2 g of protein per kilogram of body weight daily to help maintain muscle mass.
Protein is essential for maintaining healthy bones. It helps ensure optimal bone mass during growth and is equally important for supporting and rebuilding bone as you age.
After surgery or illness, many health professionals recommend adding extra protein to your diet. This is because protein is known to support immune health and help with wound and tissue healing.
Drinking coffee with added protein is safe for most people. But there are a few things to keep in mind.
If you already get enough protein at every meal and snack, adding another 25 g to 30 g through your coffee can be too much. Getting too much protein (more than 2 g of protein per kilogram of body weight daily) may lead to:
Weight gain: Excess calories, even from protein, can make it hard to maintain a comfortable weight.
Kidney issues: Long-term high-protein diets increase the risk of chronic kidney disease. Having lots of protein also leads to increased urinary calcium excretion, which can lead to kidney stones.
A cup of coffee with unsweetened protein powder has about 150 calories, 0 g sugar, and 25 g to 30 g of protein. But check the nutrition label to make sure you’re not buying a protein with high amounts of added sugar. Excess added sugar (more than 12 tsp per day) is linked to weight gain, high blood pressure, diabetes, and inflammation, among other things.
Some protein powders may contain ultra-processed ingredients like artificial sweeteners, thickeners, and artificial flavors. It’s a good idea to limit these ingredients because they can affect your health when consumed in excess. In addition to changing your gut microbiome and causing inflammation, ultra-processed foods have been linked to:
Weight gain
Heart disease
Cancer
Irritable bowel syndrome (IBS)
High blood pressure
Especially if you use protein powder daily, try to choose one with minimal additives. Avoid products with long lists of additives, such as:
Sucralose
Artificial flavor
Xanthan gum
Citric acid
Maltodextrin
Sodium citrate
Protein coffee can be nutritious if it’s made with just coffee and unsweetened protein powder. When shopping for protein powder, look for those that list only the protein concentrate as an ingredient. For example, if using whey protein, the label should name “whey protein concentrate” as the only ingredient.
You can add protein powder to any type of coffee, including:
Cold brew
Espresso shots
French press
Drip coffee
Protein powder blends best in liquids that are cool or at room temperature. If added straight into hot coffee, it may clump. To prevent this, try blending protein powder with a few tablespoons of cool water, milk, or a milk alternative first. Then, add this mixture to your hot coffee.
Using a whisk, frother, or blender is usually more effective for dissolving protein powder than stirring with a spoon.
Mixing sugar or syrups into your coffee can quickly turn it into a high-sugar, high-fat beverage. But you can keep your coffee nutritious by adding:
Cinnamon, nutmeg, or pumpkin spice blend
Cacao nibs or unsweetened cocoa powder
Extracts like vanilla or peppermint
Citrus zest or a squeeze of fresh citrus
If protein powder isn’t your thing, try making a latte or cappuccino using cow’s milk or soy milk. This will also add protein — approximately 8 g to 10 g of protein per cup. You can also try a frothy coffee smoothie by blending Greek yogurt, vanilla extract, and coffee with ice.
Most people can safely enjoy protein powder in their coffee daily. But it’s a good idea to choose an unsweetened protein powder, as excess sugar, artificial sweeteners, and other additives can cause negative health effects. It’s also smart to check with a trusted healthcare professional before starting any supplement, including protein.
Adding protein powder to coffee is an easy way to increase your daily protein intake by about 25 g to 30 g. This can be helpful if you’re trying to gain or preserve muscle mass. It may also help if you’re looking to add protein for other reasons, such as finding a comfortable weight, bone health, or recovery after surgery or illness. But getting too much protein can cause weight gain and kidney issues.
If you want to start adding protein powder to coffee, choose an unsweetened one. And before adding it to your diet, check with a healthcare professional to see if this supplement is right for you.
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