From drinks to meals to weight loss tonics, it seems the internet is always serving up another recipe to boost your health. The latest trend? Coffee plus protein, or “proffee,” as it’s sometimes called.
But what is it, and does it really work? Keep reading to learn about the benefits — and risks — of this drink that is taking the internet by storm.
What Is Protein Coffee (aka Proffee)?
Protein coffee is just what it sounds like: your morning cup of joe with a dash (or splash) of protein. You can enjoy your coffee taste with an unflavored protein or choose a flavored protein option, like vanilla or chocolate.
Laura Isaacson, a registered dietitian and senior director of clinical dietetics at Vida Health in Mount Horeb, Wisconsin, says many of her clients are talking about the trend. “I think the reason that this is particularly interesting with the coffee is that breakfast seems to be the one meal that people skip, and so I think that people are maybe looking for an easy way to get protein during that part of the day. And if you drink coffee, maybe adding some protein is an easy thing to do.”
Neil D. Patel, MD, an internal medicine specialist with Providence St. Joseph Hospital Orange in Orange, California, says that while adding protein to your coffee might be a safe choice in a pinch, it shouldn’t be your first choice. “I will say, I am not a huge fan of these life hack trends. I think eating a balanced, healthy diet is a much better long-term solution than these life hack fads.”
But are there benefits to adding it to your coffee?
What Are the Benefits of Adding Protein to Your Coffee?
If you enjoy a daily cup of coffee, you already know the benefits: it smells good, is delicious, and — thanks to the caffeine — gives you that extra jolt of energy to start your day.
But studies show that coffee may also lower your risk for several diseases, such as Parkinson’s, Alzheimer’s, type 2 diabetes, and kidney disease. It also reduces inflammation in the body and may protect against cancers of the mouth, throat, and gut.
Protein plays a vital role in our overall health, too. Among other things, it:
- Builds and repairs muscle
- Strengthens bones
- Builds your immune system
- Helps you feel full longer
Protein also stabilizes blood sugar, Isaacson says, helping us to avoid a rapid spike in blood sugar after a meal or snack, followed by an energy crash a short time later.
“If you were to have caffeine on an empty stomach, it would be similar, where you kind of have a big spike in caffeine and then a crash,” Isaacson says. “One thing that’s interesting is that protein slows the absorption of food in the stomach. It slows the absorption of caffeine, so there’s a more stabilized release of caffeine.”
That means the benefits you get from caffeine — feeling more alert, more focused, and having better mental clarity — may be greater when you add protein to your coffee.
What Are the Risks of Drinking Proffees?
For all of its perceived benefits, adding protein to coffee might not be the best choice if you have the following medical conditions:
Kidney disease. Protein causes extra strain on the kidneys, which filter waste from the blood.
Dairy sensitivity. Protein powders that contain dairy can cause stomach pain, gas, or diarrhea.
Prediabetes or diabetes. Read the label. Many protein powders contain added sugars or chemicals.
Can I get too much protein?
The Recommended Dietary Allowance (RDA) for protein is just 0.36 grams of protein per pound of body weight. That means a 50-year-old active woman who weighs 140 pounds would need 53 grams of protein each day to meet her dietary needs.
Isaacson says most people who eat a traditional American diet meet their daily protein requirements through food. While eating too much protein can increase your risk of cardiovascular disease or kidney disease, Isaacson says most healthy adults can safely add 25 to 30 grams of protein to their coffee on top of their regular meals. “I think for most people, if they’re getting enough protein through food sources, adding additional protein wouldn’t necessarily be harmful,” she says.
When should I drink protein coffee?
You can drink protein coffee any time during the day. If you want to get a good night’s sleep, drink it in the morning or early afternoon to avoid disrupting your rest. A later-in-the-day option is to mix your protein with decaf coffee.
How Do I Make Protein Coffee?
If you decide to try protein coffee, there’s no shortage of protein options on the market. There are protein powders, ready-made protein drinks that you can mix into your coffee, and specialty high-protein coffee creamers.
“In general, look for something that has a high-quality protein that is easily digestible,” Isaacson says. “Whey protein tends to be a high-quality protein that is easy for your body to digest.”
But whey, a liquid byproduct of cheese production, is a dairy protein. If you have a dairy sensitivity, choose a plant-based protein, such as hemp, pea, or soy. Finally, Isaacson says, look for a protein that has all nine of the essential amino acids. Our bodies need these for muscle recovery.
Once you’ve chosen your protein, you can make proffee in a few, easy steps, depending on whether you prefer your coffee hot or cold.
Adding protein to hot coffee
Resist the temptation to dump a scoop of protein powder into your hot coffee. That may cause it to clump. Instead, mix the powder in a little bit of room-temperature or cool liquid, such as milk or water, stir, and add to your hot coffee. You can also use a frother or battery-operated whisk to mix the powder into the room-temperature liquid or coffee to prevent clumping.
If you prefer to add a protein shake or high-protein coffee creamer to your hot coffee, simply add a splash, mix, stir, and enjoy.
Adding protein to cold coffee
For cold or iced coffee, simply dump a scoop of protein powder into your drink, mix well, and enjoy.
Can I still add cream and sugar to my protein coffee?
Yes, Isaacson says, but remember that a little goes a long way. If you’re trying to lose weight or have prediabetes or diabetes, remember that sugar means extra calories. Choose an alternative sweetener, like stevia.
What Are Other Coffee Mix-Ins?
If you’re looking for extra nutrients but protein coffee isn’t your thing, there are other natural mix-ins that claim to provide health benefits.
Mushroom coffee
Made from medicinal mushrooms (not the ones you eat), this powder used in mushroom coffee may boost your immune system and help regulate your metabolism. There are even claims that it can slow the aging process. While the effects of mushroom powder have been studied in mice, more research is needed on its effects in humans.
Bulletproof coffee
Bulletproof coffee is a beverage made popular by people following the ketogenic diet. It’s made by adding MCT oil — made from coconut oil — and butter from grass-fed cows to freshly brewed coffee. Some people claim it aids in weight loss and improves focus, memory, and energy, but more research is needed.
Takeaways
Protein coffee is coffee with added protein. First made popular on the internet, the drink offers a way to add protein to the diet, especially if having breakfast isn’t an option. Protein coffee helps build and repair muscles, boost immunity, and curb appetite, and as such, may help you manage your weight. It’s safe for most people but should not be used if you have kidney disease. Talk to your doctor before you try protein coffee or add any other supplement to your regular diet.
Protein Coffee FAQs
Can protein coffee replace a meal?
No. Whole food sources are always better than supplements, as they provide essential vitamins, minerals, and healthy fats that supplements lack. If you must miss a meal or don’t have time to eat, consider a meal replacement shake.
Does heat destroy protein powder?
Heat doesn’t destroy the nutrients in the powder, but it will likely cause it to clump. To avoid this, mix the powder in room-temperature or cool liquid, such as milk or water, before adding it to your hot coffee. You can also use a frother or battery-operated whisk to mix the powder in the room-temperature liquid or coffee to prevent clumping.
Does protein coffee really help you lose weight?
Protein boosts your metabolism and helps you feel full longer. While it may help manage your weight, there is no scientific evidence that protein coffee helps you lose weight.
