Protein Coffee: A Nutritional Trend Under the Microscope
A Social Media Sensation
Combining coffee with protein has become a prominent health trend across social media, capturing the attention of many seeking increased energy and prolonged satiety. However, nutrition experts caution that this popular practice comes with its own specific benefits and considerations.
What is Protein Coffee?
Often called ‘Proffee,’ this beverage is a blend of coffee and a protein source, such as powder or milk. It serves as a quick and practical option for those who skip breakfast or need nutrients post-workout, helping to boost daily protein intake while cutting down on preparation time. For fitness enthusiasts, this combination is considered a suitable source for muscle recovery after a morning workout.
Expert Insight on Benefits and Balance
According to nutrition expert Marta Radloff, adding a small amount of protein to coffee can help start the day with greater balance, though it should not replace a complete breakfast. Protein promotes a feeling of fullness and prevents early hunger pangs. When prepared correctly, protein coffee can be a beneficial part of a dietary plan. Each serving can provide between 10 to 30 grams of protein—equivalent to two or three eggs. Protein aids in muscle repair and appetite control, while caffeine can enhance focus and energy levels.
Key Considerations and Recommendations
The choice of ingredients is crucial. Experts recommend using powders with at least 15 grams of protein and no added sugar or artificial sweeteners. Individuals with sensitivities to caffeine or specific proteins are advised to opt for plant-based varieties or lower doses. It is important to note that protein coffee is not a miracle solution and should not substitute for whole foods. Radloff emphasizes that protein powder should be a supplement, not a primary nutrition source. Some individuals may experience bloating or digestive discomfort, especially if consuming high-protein coffee on an empty stomach.
Preparation and Commercial Offerings
For a cold ‘Proffee,’ brew coffee and, once cooled, mix it with protein powder, milk, or a sweetener. For a hot version, first combine the powder with a little room-temperature liquid to form a paste, then gradually add hot coffee. Using a blender can result in a smoother texture. Major chains like Starbucks have recently introduced new beverages containing whey protein powder. While some of these offer up to 29 grams of protein, they may also contain up to 19 grams of added sugar. Opting for low-sugar versions or using sugar-free syrups can reduce calorie intake.
The Final Verdict
In summary, almost any type of protein powder can be added to coffee, with whey and collagen varieties dissolving more easily, while plant-based types typically require a blender for best results.