Should You Try Protein Coffee?
Lindsay Knake
| 3 min read
Adding protein to shakes and even ice cream has become a popular way to consume the macronutrient.
Putting protein in coffee is yet another social media trend. Let’s look at “proffee” and whether it’s worth a try.
What is protein coffee?
Protein coffee is a drink made by adding protein powder to a cup of coffee or espresso drink, particularly iced coffee.
Protein is essential for building and repairing muscle, cell health and creation and making antibodies to stave off infection. Starting the day with protein can help you stay fuller for longer and curb snacking, potentially helping with weight management and weight loss, according to the Cleveland Clinic.
Powders could also work as a replacement for sugar-laden coffee creamers.
What to know about protein
Most Americans get enough protein in their diets already, according to Harvard Health. Adding protein through powders and supplements isn’t necessary for most people.
Protein needs differ for each person, especially depending on health conditions and activity level. Typically, the average person needs 0.8 grams to 1.5 grams of protein per kilogram of body weight each day, according to the Dietary Guidelines for Americans, or about 10% to 35% of their daily calorie intake from protein. Athletes and those looking to build muscle mass may be on the higher end of the range, but 10% to 15% is a healthy amount for most Americans.
Two or more grams of protein per kilogram of body weight per day is excessive. Eating too much protein can lead to weight gain as the body cannot store protein. Excessive protein intake may also increase the risk of cardiovascular and kidney disease for at-risk individuals, according to the Cleveland Clinic.
What to know about protein powder
Protein powder can come from plant sources such as soybeans and peas, dairy or eggs. They may also contain added sugars and artificial flavors and sweeteners, according to Harvard Health. As a food supplement, protein powders are not regulated by the U.S. Food and Drug Administration.
If you are looking for a protein powder, check the labels for brands that have:
- 200 or fewer calories
- 5 grams of sugar or fewer
- 2 grams or less of saturated fat
- No trans-fat or partially hydrogenated oils
- Third-party certified from an organization such as NSF International to ensure the ingredients are accurate
For those looking to increase their protein intake, it’s best to get the macronutrient through minimally processed foods such as chicken, fish, eggs, beans, nuts and seeds. These foods contain other important nutrients and vitamins necessary for a healthy diet.
Protein powders and trends such as protein coffee can be helpful as a convenient, occasional way to meet protein needs, especially for vegetarians, vegans, athletes and those with certain health conditions. These supplements are not equal to eating a healthy meal with lean protein. Eating a protein-filled breakfast with a cup of coffee can help you meet your protein needs while providing other health benefits.
If you are concerned about not meeting your dietary needs through fresh and minimally processed foods, talk to your primary care provider.
Image: Getty Images
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