What happens to your body when you mix protein powder with coffee

Protein powders are a popular way to increase daily intake, especially for athletes, fitness enthusiasts and people seeking weight loss. Adding protein powder to your coffee is a growing trend that can help you meet your protein goals, but it shouldn’t replace a nutritious meal.

1. You start meeting your daily protein needs early

Adding protein powder to your coffee will help you meet your daily protein needs.

The Recommended Dietary Allowance (RDA) for protein, or the daily amount required to meet the needs of most healthy people, is 0.8 grams (g)/kilogram (kg) of body weight per day. Athletes or people who work out often need more protein.

Research has shown that twice the RDA helps maximize muscle protein synthesis. To do this, it is suggested to consume a minimum of 0.4 grams of protein/kg of body weight per meal, in four meals per day.

It’s best to meet an athlete’s protein needs by starting your day with a protein-rich breakfast. Adding protein to your coffee isn’t a replacement for skipping breakfast, but it could help you meet your intake goal.

2. Can help you with your training goals

Athletes have higher protein needs. Their requirements are a minimum of 0.5 to 0.9 g of protein/pound of body weight per day. Supplemental protein intake, especially after training, helps athletes build muscle and strength.

Besides athletes, many people realize the importance of muscular strength as we age. In postmenopausal women, for example, whey protein supplementation can improve strength, but only when combined with resistance training.

Overall, increasing protein intake can help build muscle, increase strength, and improve athletic performance.

3. Can Help You Achieve Your Weight Loss Goals

Increasing protein intake can help promote weight loss. Protein promotes feelings of fullness and can curb appetite later in the day.

In the event of an energy deficit to promote weight loss, higher protein intakes will help preserve lean mass. and promote fat loss, especially when combined with resistance training.

People with prediabetes tend to benefit from a diet rich in protein. Higher protein intakes also increase weight loss success after bariatric surgery, a surgical procedure used to manage obesity.

Are there any downsides to using protein powder in coffee?

There are some disadvantages to using protein powder in your coffee, including:

• Lack of oversight from the Food and Drug Administration (FDA): The FDA does not routinely test protein powders for quality or safety before sale.
• Risk of contamination: Some tests have found that protein powders are contaminated with heavy metals like arsenic, cadmium, lead, mercury and pesticides. Plant-based protein powders have often been less tested, while egg-based powders have been cleaner. While this is concerning, other research suggests that the amount of metals in protein powders is not enough to cause negative health effects.
• Risk for athletes: Professional athletes should use powders certified by organizations like NSF, Informed Choice or Banned Substances Control Group to avoid banned substances.
• Not for everyone: People with lactose intolerance or milk allergies should avoid milk-based protein powders. People with kidney disease should consult a healthcare professional before changing their protein intake.
• Possible side effects: Protein powders can cause stomach upset, which can sometimes be reduced by gradually adding small amounts, staying hydrated, and eating enough fiber.

How to Add Protein Powder to Coffee

Here are some tips for adding protein powder to your morning cup of coffee:

• Select a protein powder that is independently tested or certified by an organization such as NSF, US Pharmacopeia or ConsumerLab.com. This ensures that it contains the listed ingredients and is free of contaminants.
• Choose a protein powder that will meet your specific needs. Some powders also contain sugar, artificial sweeteners and other ingredients. Be sure to read the label.
• Add a serving of protein powder to your coffee and mix well. Some powders may clump when added to hot liquids. In this case, first mix the powder with water or milk and then add it to your coffee.
• You can add protein powders to iced coffees if the powder doesn’t mix well with the hot coffee.