It’s the question that’s on everyone’s mind these days. You’re at the gym, talking to your trainer, and they mention that they put protein powder in coffee. You think to yourself,
“Should I be doing that too? Is that even safe?”
“But wait, I heard somebody that told somebody else that he heard that on TikTok then he said to me that it was ok. Hmm. Sounds legit to you?”
Don’t worry, we’re here to answer all of your questions about mixing protein powder and coffee.
First things first, let’s talk about why you would want to mix protein powder and coffee in the first place.
I’ve been working out for about 25 years and I’ve been doing this for the longest time, but it looks like this super cocktail is becoming more and more popular, so let’s dive into this.
Why add Protein Powder And Coffee?
There are a few reasons why you might want to mix protein powder and coffee.
First of all, it’s a great way to get an extra boost of energy before a workout. Coffee is a natural stimulant, and adding protein to the mix can help give you an extra edge during your workout.
Another reason to mix protein powder and coffee is for post-workout recovery. Coffee can help reduce inflammation and soreness (Healthline.com), and the protein can help repair muscle tissue.
This combo can help you recover from your workout faster and be ready for your next one sooner.
On top of that, combining protein powder with coffee will fasten your protein synthesis due to caffeine. In fact,
“Caffeine should have a significant effect on protein utilization and absorption,”, explains Jackie Newgent, RDN
Lastly, mixing protein powder and coffee is a great way to get a nutritious breakfast on the go.
If you’re always on the run, it can be tough to find time to sit down for a healthy breakfast. Adding protein powder to your coffee can give you the nutrients you need to start your day off right.
However, do not abuse it. This morning coffee cocktail will dehydrate you. Make sure to do your own research and find your tolerance and drink plenty of water during the day.
Some health values of using coffee with protein powder
Coffee has some advantages if drank moderately. Hot coffee contains many antioxidants and fatty acids as well as nutrients including vitamins B, potassium and riboflavin. (Healthline.com)
Coffee provides an energy boost that improves endurance and strength while improving mental and mood enhancing and reducing stress levels and anxiety causing.
So mixing with protein supplements will have at least three (3) major potential benefits:
- Muscle building
- Workout performance
- Jolt of energy due to the caffeine in the blend
Coffee Could Drastically Lower The Risk of Type 2 Diabetes
The reduction ranges between 23% and 67%. (National Library of Medecine)
There are several potential explanations for this association. Coffee may help improve insulin sensitivity or increase the body’s ability to use glucose. It may also help promote weight loss, which is a known risk factor for type 2 diabetes. Finally, coffee contains polyphenols and other antioxidants that may protect against damage to the pancreas, a key organ in the development of type 2 diabetes.
All of this research points to one conclusion: drinking coffee may help reduce your risk of developing type 2 diabetes. So if you’re looking for ways to reduce your risk, be sure to add coffee to your list!
How To Mix Protein Powder Into Coffee
Now that we’ve talked about some of the reasons why you might want to mix protein powder into your coffee, let’s talk about how to do it so it doesn’t get clumpy.
In cold coffee or iced coffee
The best way to mix protein powder into cold coffee is with a blender. This will ensure that the protein powder is fully dissolved and won’t clump up in your cup.
Simply add your desired amount of protein powder (we recommend 1-2 scoops) or as per the instruction on your tub of protein into a blender with your freshly brewed hot coffee.
Add in any other desired ingredients like milk, maple syrup, almond milk, and soy milk and blend until smooth.
In hot coffee
This is not my favourite way of doing it, but simply place your protein powder in your cup or glass or your favourite protein shake cup (I would start with one scoop to start), then pour your hot coffee into it.
Go slowly and mix with a fork (yes, a fork to prevent clumping) and start mixing the coffee protein powder slowly while you create the mixture.
Now it is up to you if you want to pour into a travel mug and enjoy your long ride in the traffic jam!
But, how much protein powder do you add to coffee?
2 spoonfuls – 15 grams of protein powder*). You can use protein powder like whey, pea or soy.
*it also depends on what it is recommended to use on your tub. It could be more or less, but make sure you try a little amount first and start blending and mixing coffee by adding your protein powder slowly.
Can I mix instant coffee with a protein shake?
It’s possible to mix coffee in a smoothie and an iced coffee. This is actually my best way of creating a protein shake. The best in both worlds…
It is definitely a go-to shake for those days when you have trouble starting the “engine” and or if it is a hot day outside.
The best recipe
Put your favourite protein powder in a blender, some ice cubes, and your favourite dairy milk bases such as soy milk, almond milk, NotMilk (my favourite), or any other milk.
Add 2 teaspoons of instant coffee (I use Nescafe, it taste good and it creates a little froth when you agitate it in a blender)
Then add your favourite sweeteners such as maple syrup, brown sugar, sugar-free sweetener or even fruits!
In 2022, companies has started to milk every single possible things available.
Ah! Wait until they start milking trees and pebbles. (joking here but you never know)
You are all set for that cold coffee protein power smoothie.
Downsides of Protein Powder in Coffee, The Not-Funny Part
Protein powders in your coffee might not be a good idea in the long run or for some people.
Keep a close eye on those possible downsides while planning your protein intake with your favourite hot or cold coffee.
The harmful substances found in some protein powders may cause health issues if and when abused.
-Artificial sugars such as sucrose or aspartame.
Aspartame and cancer – new evidence for causation-BMC Studies
-Fillers in your protein powders
Extensive list here on Thehealthychef.com
This is not an exhaustive list but it’ll get you started.
Sometimes the “natural flavours” are difficult to discern.
“The FDA has never required food producers to list particular natural flavours“.
But that is an ongoing topic or “war” I should say.
So if you get to buy unsweetened proteins, you can sweeten the coffee blend with your favourite sweetener(s). Moral of the story!
Too much protein
You may already know that protein is an important part of a healthy diet. It helps to build and repair muscles, and it can also help to keep you feeling full and satisfied after a meal.
However, eating too much protein can have some negative effects on your body.
For one thing, it can lead to weight gain. Protein is calorie-dense, so if you eat more of it than your body needs, you’re likely to end up packing on the pounds.
Additionally, too much protein can also strain your kidneys and cause dehydration, especially with coffee added into the mix.
So if you’re looking to bulk up or lose weight, be sure to monitor your protein intake and avoid eating too much of it. Your body will thank you for it!
Too much caffeine
We all know that feeling: the afternoon slump at work when all you can think about is that first cup of coffee in the morning or that super mixture you did with your protein powder.
Or maybe you’ve had one too many of that souped-up morning shake and you’re feeling jittery and wired.
Caffeine is a drug, and like all drugs, it can have both positive and negative effects on the body.
When consumed in moderation, caffeine can improve mental alertness and physical performance.
However, drinking too much caffeine can lead to undesirable side effects such as sleep agitation, stress, anxiety, and loss of appetite. Caffeine is also a diuretic, meaning it increases urine production.
This can lead to dehydration if not enough fluids are consumed throughout the day.
Therefore, it is important to moderate your caffeine intake in order to avoid these negative side effects.
[Super Coffee Warning] Before You Mix…
Before you start mixing protein powder into your coffee, there are a few things you should keep in mind.
First of all, make sure you’re using a high-quality protein powder.
There are tons of different brands on the market such as:
Planted-based protein powder
- soy protein powder
- pea (my favourite as it has its own natural sweetener)
However, plant-based proteins may not provide all of the same benefits as animal-based proteins.
- Egg protein powder (very expensive) but rich in nutrients and amino acids
- Whey protein (the most popular out there, easily digested)
- Casein (slow-digesting, helpful to build muscle mass.
This is not an exhaustive list.
When choosing a protein powder supplement, it is important to consider your individual needs and preferences.
So do your research and find one that fits your needs and preferences.
Secondly, be careful not to overdo it on the protein powder.
Too much protein can lead to weight gain or digestive issues.
Start with 1 scoop and see how you feel before increasing the amount you use.
Lastly, and most important
Make sure you’re drinking plenty of water throughout the day. Protein powders and caffeine can dehydrate faster blended together, so it’s important to stay hydrated when using them.
Adding protein powder to your coffee can have some amazing benefits for your health and fitness.
Some of these benefits include increased muscle building, improved workout performance, and a jolt of energy from the caffeine in the blend.
Coffee with protein can also lower your risk of type 2 diabetes.
If you’re interested in adding protein to your coffee, there are a few ways to do it.
You can mix cold or iced coffee with protein powder, or you can add instant coffee to a protein shake.
How much protein powder you add to coffee is up to you, but start with a small amount and increase as needed, learn your tolerance, make your research.
There are downsides to adding protein to coffee, including the potential for too much protein if you’re not careful.
However, as long as you’re mindful of how much protein you’re adding, it can be a great way to improve your health benefits and fitness goals.
Do you have any tips for adding protein powder to coffee?
Let me know in the comments below!