What You Need to Know About Putting Protein Powder in Coffee

Medically reviewed by Melissa Rifkin, MS, RD, CDN

Social media is a hotspot for health and wellness trends. Take the emerging trend of mixing protein powder and coffee to create "proffee," for example. According to trendsetters, proffee may improve focus, boost energy, and help with weight loss. It's also a convenient way to get more protein and can turn your morning wake-up drink into a mini-meal.

“Protein coffee is a great solution to adding more protein and regulating appetite for those who are very busy and don’t enjoy or have a lot of time for breakfast,” says Derek Lipton, MS, RD, CSSD, CSCC, a registered dietitian and sports nutrition consultant for Bodybuilding Reviews.

If proffee sounds appealing, read on to learn more about protein coffee, including its perks and potential drawbacks. Plus, uncover tips for selecting the right protein powder for your brew and expert mixing advice.

What Is Protein Coffee?

Protein coffee is exactly what it sounds like—combining protein powder with coffee. How you make it is up to you. Some people blend protein powder directly into their coffee, while others mix their protein powder with water to make a high-protein creamer.

There are no specifics on what type of protein powder mixes best with coffee; it's a personal choice, especially since these supplements are derived from animal and plant-based sources of protein, such as whey, casein, hemp, soy, and pea. They also come in a range of flavors, from chocolate to salted caramel, so you may need to experiment with different types of proteins and flavors to find one that suits your taste.

Potential Benefits

Protein coffee is more than just a trend; it can also offer numerous benefits. By incorporating protein into your coffee routine, you can meet your protein requirements while transforming your usual coffee into a snack or light meal. Here are some additional advantages of proffee.

Help You Get More Protein

Protein needs vary and are influenced by factors such as age, activity level, and overall health. The Dietary Guidelines for Americans suggest 10% to 35% of daily calories come from protein.

According to the Recommended Dietary Allowance (RDA), adults should aim for a minimum of 46 to 56 grams daily, which is roughly 0.4 grams per pound of body weight. However, people who are active and aiming to build or maintain muscle mass may require more protein daily, ranging from 0.6 to 0.9 grams per pound.

Michelle Saari, MSc, RD, from The Dietitian Prescription, notes, "Making a proffee in the morning can help you meet your daily protein goals, maintain and build muscle for those early morning workouts, keep you full for longer, be a breakfast substitute if made with the right ingredients, and help to level out those morning blood sugars."

Provide Convenience

If you don’t have time to eat a balanced meal, protein coffee is a good fill-in. It is a convenient and easy light meal or snack you can easily take on the go.

According to Lipton, many adults opt for coffee in the morning but often skip breakfast or snacks and sometimes even lunch.

The pattern of skipping meals may lead to food cravings and overeating. However, adding a protein-rich drink at a time when you might normally skip a meal may help curb cravings and manage hunger more effectively.

Potential Drawbacks of Protein Coffee

Protein coffee isn’t for everyone, though, and some drawbacks exist. You may not like the taste or texture of protein coffee, or it may not fit your nutrition goals. There’s also concern that protein powder affects the absorption of the caffeine and antioxidants in coffee.

“Adolescents should not consume caffeine, and many Americans already consume twice as much of the RDA for protein,” explains Nyree Dardarian, EdD, assistant clinical professor and director of the Center for Nutrition and Performance in the Department of Nutrition Sciences at Drexel University.

Here are some additional ways protein powder may impact your coffee.

Affects Coffee Taste and Texture

Adding protein powder to your morning java may also change the taste and texture of your smooth cup of joe because protein powder may make coffee too gritty, clumpy, or sweet. Choosing unflavored protein powder and blending it with a liquid before adding it to your coffee may mitigate the changes in taste and texture.

Impacts Nutrition

While adding protein powder to your coffee may help you meet your protein needs, it may also add extra calories and sugar. Avoid protein powders with added sugar and fillers so you get the benefits without the drawbacks.

You also want to pay attention to the protein source. A lot of protein powders are made from common food allergens like milk, soy, and nuts. If you have food allergies, read the Nutrition Facts label and ingredients list so you don’t buy protein powders that trigger an allergic reaction.

“Some people also may find that protein powder just doesn’t sit well with their digestive system," says Saari. "If you’re experiencing stomach cramps, diarrhea, or other digestive problems, it’s likely best to skip the proffee trend and opt for a regular breakfast instead."

Reduces Coffee Benefits

Coffee is a natural source of caffeine—a stimulant that may improve energy and focus. It also contains antioxidants that may protect the body from oxidative damage, reducing the risk of health conditions like heart disease and cancer.

There’s also some concern that adding protein powder to your coffee may inhibit the absorption of these health-boosting elements. However, the research on this subject is limited, and there’s no evidence that protein powder affects the absorption of nutrients.

For personalized advice on how protein coffee may work for you, talk to a healthcare provider or consult with a registered dietitian.

Related: The 12 Best Vegan Protein Powders of 2024, Tested and Reviewed

Things to Consider

If you want to try protein coffee, consider a few things, such as protein type, nutrition goals, and how you like your coffee. Consider whether you prefer animal-derived proteins like whey or casein or plant-based proteins such as pea, hemp, or soy.

Whey protein powder is popular among athletes and bodybuilders. Research shows that it’s easy to digest and provides the right balance of amino acids to support muscle growth. This is true of other protein powders, too, including plant protein. Choose a protein powder that fits your goals, needs, and tastes, and avoid those with added sugar.

“Look for protein powders that provide 20 to 30 grams of protein per scoop,” says Saari.

You also need to consider taste. If you like flavored coffee, you may want to try a flavored protein powder. Thanks to trends like protein coffee, you’re no longer limited to basic flavors like chocolate and vanilla. Other options include cake batter, coconut cream, and snickerdoodle. If you like black coffee, collagen powder has a more neutral taste.

Additionally, Saari recommends choosing an unflavored protein powder if you still want it to taste like coffee. 

Mixing Tips

Most proffee drinkers use cold brewed coffee to make their drinks. Saari says that protein powder mixes better with cold coffee and suggests using a blender or hand-held mixer to combine the ingredients.

She further adds, “You can also make it into a smoothie-like drink by adding a banana and ice for a rich, creamy texture.”

You may also need to experiment when making hot protein coffee. Adding protein powder to hot coffee is a lot like making gravy, according to Saari. “Once you add the protein powder, you want to mix vigorously simultaneously to avoid gross protein powder lumps.”

Protein coffee's texture is a major drawback. Lipton suggests using ready-to-drink protein shakes instead. “Simply replace the milk or creamer in your coffee with a half or full bottle of the protein shake to make protein coffee without the grainy texture of protein powder.”

You can also add a shot of espresso to a ready-to-drink protein shake with 20 grams of protein and 30 grams of carbohydrates. Then, serve your drink over ice with a drizzle of syrup. Proffee done right is a good way to add macronutrients when your diet is deficient, Dardarian says.

Alternatives to Protein Coffee

Protein coffee is a convenient, easy, and delicious way to get more protein. Although you don’t need a supplement to meet your needs, protein is found in many foods, such as meats, eggs, dairy products, nuts, legumes, and vegetables.

Simple protein-rich snacks include hard-boiled eggs, turkey jerky, cottage cheese with fruit, and chia pudding. A glass of low-fat chocolate milk is also a good source of protein, carbs, calcium, and vitamin D.

If you like the convenience of drinking your protein, make a high-protein smoothie. Combine milk or protein-rich plant milk, yogurt, or tofu for protein, and then add fruits, vegetables, or nut butters for flavor, vitamins, minerals, and antioxidants.

Bottom Line

Protein coffee is a great way for meal-skipping coffee drinkers to get more protein and nutrition in their diet. The extra protein may help to control hunger, preserve muscle mass, and improve weight management.

Keep in mind that protein coffee isn’t a weight loss drink and may sabotage your nutrition goals if you choose a protein powder that’s high in calories and added sugar. Talk to a healthcare provider or registered dietitian for personalized guidance on protein needs and healthy beverage options to help you meet them. 

Read Next: 8 Creative Ways to Use Protein Powder

Read the original article on Verywell Fitness.