Mixing protein powder in coffee has recently been popularized because it’s an easy way to boost protein intake in the morning while drinking your usual coffee. Adding protein powder can also provide flavor to your coffee without adding an excess of calories and sugar like lattes and other coffee drinks can have.
Here, we’ll explore the benefits of consuming protein powder in coffee, the best methods for combining the two ingredients, and some variations you can make to switch up this coffee drink.
Benefits of protein powder
Protein is essential for building muscle, creating enzymes, repairing body tissues, and providing energy to the body.
Protein powder is one of the easiest ways to quickly consume a large amount of protein, making it popular amongst athletes and other active people with higher protein needs. Here are some benefits of including adequate protein in your diet.
Increased muscle growth
Consuming an adequate amount of protein each day promotes muscle protein synthesis by providing the muscles with essential amino acids, especially when consumed around a strength training workout (1, 2).
Adding protein to your coffee may help with more consistent protein intake throughout the day, which is especially important for people who are trying to build muscle (3).
Improved blood sugar
Improved blood sugar balance since protein intake promotes insulin release and can slow the absorption of carbohydrates.
Benefits of coffee
Coffee is one of the most popular beverages and one of the first things that many people consume every day. These are some health and fitness benefits specific to caffeine.
Improve your workout performance
Caffeine can improve endurance and muscle contractions and prevent exercise fatigue when consumed within 60 minutes before a workout (4, 5, 6).
Lower disease risk
Coffee is shown to lower the risk of heart disease, liver disease, cancer, type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease (7).
Improve immune health
Coffee contains antioxidants which are important for immune health and may help offset the oxidation that occurs from exercise (8)
Benefits of protein powder in coffee
Help you meet your protein needs
If you are an athlete, engage in weekly planned physical activity, or have an otherwise active lifestyle with higher protein needs, adding protein to your coffee can quickly give you an extra dose.
If you follow a vegan or vegetarian diet and have difficulty eating enough protein throughout the day, protein powder can make it easier to meet your needs.
If you skip breakfast or prefer to have liquids rather than solid food in the morning, adding protein to your morning coffee can help you start your day with important nutrients.
Aid your weight loss efforts
Protein and caffeine are satiating and can help reduce hunger between mealtimes (9, 10, 11).
Protein helps to maintain muscle mass in a calorie deficit when accompanied by strength training (12, 13).
Protein requires more energy to break it down than fat and carbohydrates, increasing your overall energy expenditure (11).
Caffeine may also increase energy expenditure while promoting the breakdown of stored fat (10).
Mixing protein powder in coffee
All forms of protein powder, including whey, collagen, and plant-based, have the potential to clump and not fully dissolve if they’re not incorporated into coffee correctly. It’s usually best to mix protein powder into a small amount of liquid first so the powder has less room to disperse and form clumps.
The most effective tools to mix protein powder into coffee include a small whisk, blender, handheld milk frother, and immersion blender. If you like foam in your coffee, using a blender, milk frother, or immersion blender will create that for you. Otherwise, stick with a whisk or use quick pulses with an electric device to prevent a foamy mixture.
Next, we’ll provide more specifics for adding protein powder to hot and cold coffee.
How to add protein powder to hot coffee
It is best to blend protein powder with a small amount of cold water, milk, or coffee first, then stir it into the hot coffee. Incorporating the powder into a cold liquid first will allow for a smoother consistency and prevent clumps.
How to add protein powder to cold coffee
Even with cold coffee or cold brew, it is best to start with a small amount of liquid so you can more easily detect any clumps before adding the rest of your coffee.
Protein powder coffee recipe
How to make high-protein coffee:
- Add 1 scoop or serving of protein powder to ⅓ cup of cold coffee, milk, or water to a blender or coffee cup.
- Ideally, use a blender, stick milk frother, or immersion blender and blend for a few seconds at a time. Continue to blend in short intervals until the powder is fully incorporated with no clumps. You can use a handheld whisk if needed.
- Combine the protein powder mixture with your hot or cold coffee and blend or stir until incorporated. If you are using a blender, do not use hot coffee unless your blender has a steam-release function.
- Add additional ingredients if desired, or add ice for iced coffee.
Below we’ve listed several other ways to enjoy your protein coffee by changing the flavor of your protein powder or adding other ingredients.
Variations:
- Use a flavored protein powder, like coffee, mocha, chocolate, or vanilla
- For a latte-style coffee, add milk or cream
- For ‘bulletproof’ or keto coffee, add ghee or MCT oil
- Use collagen coffee creamer in addition to or instead of a traditional protein powder
- Add a pre-made protein shake to hot or cold coffee (perfect if you don’t want to use the blender)
- Add instant coffee granules to a protein shake (another great option that doesn’t require a blender – simply stir or shake to combine)
Final thoughts
Consuming protein powder in coffee can easily boost your protein intake and prevent excess hunger throughout the day by aiding in satiety. Protein coffee is an excellent option before a morning workout to boost your endurance and provide your muscles with the amino acids necessary for growth and repair.
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Collette is a registered dietitian and has over a decade of experience working with athletes, children & adults on tube feeding, and people with chronic health conditions. She has been writing about food and nutrition since she was in high school and has a passion for sharing evidence-based information, especially on the topics of protein and the importance of maintaining muscle mass for healthy aging.
