A lot of coffee trends have hit TikTok and Instagram lately, including “proffer” or protein coffee.
Protein coffee is exactly what it sounds like: protein added to coffee. People have been drinking latte for decades, so the idea of adding protein to coffee isn’t entirely new. However, with the interest in protein at its highest level, any protein, including coffee, may seem like a better option for you. Here’s my take on the trend, from a nutritionist’s point of view, and the healthiest ways to incorporate coffee and protein into your morning routine.
Protein can be added to coffee in many different ways
There is no standard recipe for coffee, so exactly how you prepare it is up to you. Some people mix coffee with pre-made protein shakes that contain up to 30 grams of protein per individual container. Others mix their coffee with a few scoops of plant-based protein powder, infusing their coffee with about 20-25 grams of protein.
Adding two tablespoons of collagen to your preparation provides approximately 11 grams of protein. Another option is to simply add milk or protein-rich plant milk, such as pea milk; both offer 8 grams of protein per 8 ounces. Collagen is tasteless and aromaless, and unsweetened and flavored pea milk is also fairly neutral, but both will add a rich texture to your cream-like coffee.
Protein coffee can help you reach your daily nutrition needs
In the midst of this profit trend, keep a few things in mind about the role of protein and how much you should be consuming each day. The main function of protein is to supply amino acids, the building blocks of protein, for the ongoing maintenance, repair, and healing of the body’s protein tissues. These include muscles, as well as enzymes, hormones, immune cells, skin, and hair.
Because exercise wears out your body, your protein needs are higher if you exercise. For most active people, an optimal daily protein intake is 1.2 to 2 grams per kilogram of body weight (1 kilogram equals 2.2 pounds). The lower end is suitable for those who perform cardiovascular exercises, and the upper end is reserved for those who do strength programs or strenuous workouts, which put extra pressure on the muscles. More stress requires more healing and therefore more protein.
By meal, we are talking about a protein intake of 0.25 to 0.40 grams per kilogram (or 2.2 pounds) of body weight, 4 or 5 times a day. For a 150-pound (68-kilogram) person, that’s a goal of 17 to 27 grams of total protein at breakfast. Ideally, that protein would be balanced with the other two macronutrients your body needs: fat and carbohydrates. This is because consuming an adequate amount of protein without enough fat or carbohydrates can cause the protein you eat to burn for fuel, preventing it from being used for vital maintenance and repair work.
If your goal is about 20 grams of protein for breakfast, consider all of your sources. For example, if your offering is made with a ready-to-drink protein shake that contains 20 grams of protein per serving, you don’t need to eat eggs, Greek yogurt, or another protein source for breakfast. On the other hand, if your meal is made with something with less protein, such as collagen powder or pea milk, you can complete your meal with a little more protein.
Just keep in mind that more protein is not better, so the goal is to meet, but not exceed your protein needs. If your offering alone meets your protein goal, pair it with healthy sources of fat and carbohydrates, like half an avocado and fresh fruit.
Protein quality matters
If you decide to give your morning cup a protein boost, look beyond the grams of protein in any product you consider adding to your coffee. Read ingredient lists for unwanted additives, such as artificial sweeteners, colors, flavors, and preservatives, or too much added sugar. This is true for anything you eat, but in the case of proffer, the practice applies to protein milk, powders, creams, shakes, and anything else you can pair with a hot or cold brew.
To get your protein from plants, opt for high-protein, plant-based milk. Or enjoy a professional shake, made by mixing coffee made with frozen fruit, vegetable protein powder, nut butter, and spice, like cinnamon or ginger. This combination is a balanced way to enjoy coffee, meet your protein needs, and benefit from plant foods rich in nutrients and antioxidants.
¿Why is it so important? A 2020 study published in JAMA Internal Medicine analyzed data from more than 400,000 American men and women over a 16-year period and reached a key conclusion. The researchers found that a higher intake of plant protein, compared to animal protein, was linked to a lower risk of death from all causes, particularly from heart disease, which remains the leading cause of death for both men and women. women in the U.S.
Bottom-line advice
Eating protein for breakfast is a good idea. Research shows that the body uses protein best when it is distributed evenly throughout the day. A high-protein breakfast has also been shown to help reduce age-related muscle loss. And yes, getting into the gains trend is a great way to get that protein as long as you aim for an ideal amount of total protein (rather than an excessive amount), balance your macros, and prioritize nutrient-dense whole foods for a nutritive breakfast.
But remember, your coffee doesn’t have to be the source of protein. You can enjoy your coffee black, or with a teaspoon of natural sugar and a pinch of cinnamon, along with a balanced meal. Good protein-rich breakfast options include egg, tofu, or lentils, and scrambled vegetables; overnight oatmeal or pancakes fortified with vegetable protein powder; and Greek vegetable or dairy yogurt with fruits and nuts.
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times bestselling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
