Can adding coffee to your protein shake give you a better morning energy boost?

Protein coffee, sometimes called proffee, is a combination of coffee with protein powder or ready-made protein shakes. While it’s a convenient way to get an energy boost while still getting some of your daily protein, combining them is no more beneficial than consuming them separately.

Should you mix coffee with your protein shake?

Some people add their morning coffee to their protein shake or mix it with protein powder to reap the benefits of each. Although convenient, this will not necessarily provide additional health benefits compared to drinking the two drinks separately.

Some find protein coffee helpful in the morning when accompanied with breakfast. Getting enough protein to start the day can help you feel full, while coffee can give you a boost of energy. If you usually use creamers, protein powder can be used instead.

Drinking protein coffee in the morning rather than later in the day is also less likely to affect your sleep.

Coffee and protein powder can have negative effects if consumed in excessive amounts, so be careful about how much you consume of each.

Advantages and disadvantages of protein shakes

Benefits

Using protein powder or consuming a protein shake can help you meet your body’s protein needs, especially if you are unable to meet those needs through diet alone. Protein is important for:

• Supporting body processes: Proteins are necessary for the proper functioning of the immune system, heart, brain, skin and muscles.
• Muscle preservation and growth: Protein helps maintain muscle mass and support muscle growth and repair after exercise.
• Energy and satiety: Protein can keep you energized and help you feel full longer.

Disadvantages

Some downsides to consider with protein powders or ready-made protein shakes include:

• Added Ingredients: They may contain sugars, additives, preservatives and other substances, depending on the product. Some protein powders may also contain ingredients that are unsafe for pregnant women, such as ginkgo Or papain.
• Lack of regulation: Protein powder is classified as a dietary supplement and is not strictly regulated. Some may therefore contain contaminants such as pesticides, toxic substances or dangerous levels of heavy metals.
• Potential side effects: Protein powders can cause stomach problems, especially if you have difficulty digesting lactose and if you consume milk-based protein powders.
• Lack of nutritional balance: Some protein powders contain far more protein than necessary, and many lack nutrients like essential vitamins, minerals, or healthy fats.
• Risk of overconsumption: Consuming too much protein can strain the kidneys, especially in people with kidney disease.

Consult your healthcare professional before using protein powder, especially if you are pregnant, have a medical condition, or plan to use it as a meal replacement.

Benefits and harms of coffee

Typically, the amount of coffee associated with health benefits is about 400 milligrams (mg) per day (three to five 8-ounce cups), although the amount varies depending on studies and effects.

What you add to the coffee also makes a difference. Adding large amounts of cream, sugar, and other similar ingredients can negate some of the benefits of black coffee.

Benefits

When consumed in moderation, coffee has several potential benefits, including:

• Provides nutrients such as vitamin B3, magnesium, potassium and polyphenols (antioxidants from plants)
• May reduce the risk of heart disease and stroke
• May reduce the risk of certain cancers (coffee has not been associated with an overall reduction in cancer risk)
• May provide cognitive benefits, such as increased alertness and attention
• May improve mood and reduce risk of depression
• Has metabolic benefits, such as reduced risk of type 2 diabetes and gallstones
• Has anti-inflammatory effects
• May improve liver health
• May reduce the risk of Alzheimer’s disease or dementia
• May reduce the risk of Parkinson’s disease

Disadvantages

Caffeine, especially in high doses or for those who are sensitive to it, can have negative effects such as:

• Feeling nervous
• Difficulty sleeping
• Anxiety
• Increased heart rate
• Increased blood pressure
• Stomach irritation, heartburn, or acid reflux
• Decreased calcium absorption
• Increased urination
• Headache

Other potential downsides of coffee include:

• Pregnancy Considerations: Pregnant people should discuss with their doctor how much caffeine is safe for them to consume, as caffeine may have effects on the fetus.
• Caffeine withdrawal: Suddenly stopping caffeine after regular consumption can lead to withdrawal symptoms such as headaches, low mood, or fatigue that can last up to a few days.
• Effects of certain brewing methods: Unfiltered coffee (like Turkish coffee and French press) contains diterpenesa substance that can increase triglycerides and low-density lipoprotein (LDL), or “bad” cholesterol.
• Interactions: Caffeine may interfere with certain medications and supplements and may worsen certain health conditions. Consult your healthcare professional to determine if it is recommended for you to avoid or limit caffeine.

How to Make a Coffee Protein Shake

To make a coffee protein shake:

• If the protein shake is already in liquid form, it can be mixed as is with hot or cold coffee.
• You can also mix protein powder directly into iced coffee.
• For hot coffee, it’s best to mix the protein powder with a little warm water first, then mix it with the hot coffee, to prevent it from congealing or clumping.