Should You Have Protein With Your Morning Cup of Coffee?

Coffee and protein are two substances that can enhance your health in various ways.

Coffee is rich in antioxidants and can help combat oxidative stress, which is linked to chronic diseases like heart disease, diabetes, and cancer. Drinking coffee has also been associated with improved physical performance and weight management.

Protein provides the building blocks needed for proper growth, repair, and maintenance of tissues, including muscle. It's also essential for producing enzymes, hormones, and other molecules that support various bodily functions.

As you seek ways to maximize the health benefits of both, it's worth looking at how pairing coffee with protein-rich foods impacts the health effects of each.

Benefits Of Drinking Coffee With Protein 

Enjoying coffee with a source of protein may benefit your health in the following ways.

Enhances Physical Performance

Pairing protein with coffee may improve several aspects of exercise performance.

Protein plays a vital role in muscle recovery and strength, helping to repair muscle tissue and promoting muscle growth. For most active adults, a daily protein intake of 1.4-2.0 grams per kilogram of body weight is enough to build and maintain muscle mass. 

Caffeine, the primary active compound in coffee, has been shown to improve aerobic endurance, support muscle contraction, and delay muscle fatigue in trained and untrained individuals. These effects are most noticeable with doses of 3-6 milligrams of caffeine per kilogram of body weight.

Supports Weight Management

Consuming protein and coffee together may help weight loss. Some studies show that eating more protein can reduce body fat while preventing muscle loss. Preserving muscle mass is important because more muscle allows your body to burn more calories—even at rest.

Protein may also help you reduce how much food you eat. Protein helps you feel full by increasing the hormones that reduce appetite, such as glucagon-like peptide-1 and cholecystokinin, while lowering those that make you feel hungry, including ghrelin.

Similarly, chlorogenic acid, a natural compound in coffee, has been shown to reduce abdominal fat by increasing how much energy you spend and your ability to burn excess fat.

Improves Cognitive Function

Both coffee and protein may help boost cognitive function. The caffeine in coffee acts as a stimulant that increases alertness, attention, and reaction time. It achieves this by blocking adenosine receptors in the brain, delaying feelings of tiredness. 

Studies have shown that higher protein intake is associated with a lower risk of cognitive decline. Adequate protein intake is necessary to produce neurotransmitters, which transmit messages from one nerve cell to other nerve cells in the body. 

When Is the Best Time To Have Protein and Coffee?

The best time to have protein and coffee depends on several factors, including your daily schedule and exercise routine.

Generally, you should consume coffee in the morning or early afternoon to avoid disrupting your sleep quality and quantity. Caffeine can interfere with sleep by reducing levels of 6-sulfatoxymelatonin. This is the primary metabolite of melatonin, the hormone responsible for regulating sleep patterns. 

Research suggests that physically active people should consume caffeine 60 minutes before exercise because blood levels of caffeine reach their maximum value 60 minutes after ingestion. If you are engaging in prolonged exercise, it may be more beneficial to consume caffeine during exercise rather than before, as it can help combat fatigue as the workout progresses.

Protein should be consumed regularly throughout the day as part of a well-balanced diet to ensure that you meet your daily protein needs while preserving lean muscle mass. 

Good Sources of Protein

For a protein-packed breakfast to enjoy with your morning cup of joe, consider incorporating protein-rich foods such as:

• Cottage cheese (1 cup): 24 grams (g) of protein 
• Greek yogurt (7 ounces): 20 g
• Eggs (1 large): 6 g
• Tofu (1/2 cup): 22 g
• Turkey sausage (3 links): 14 g
• Salmon (3 ounces): 17 g
• Quinoa (1 cup): 8 g
• Amaranth (1 cup): 9 g
• Peanut butter (2 tablespoons): 7 g
• Pumpkin seeds (1 ounce): 8 g
• Hemp seeds (3 tablespoons): 9 g

High-Protein Breakfast Ideas

Using the protein sources listed above, here are five high-protein breakfast ideas that pair perfectly with coffee and you can easily prepare throughout the week:

• Greek yogurt parfait: Layer a cup of Greek yogurt, fresh fruit, and hemp seeds in a bowl or glass jar.
• Vegetable omelet and turkey sausage: Prepare an omelet using two large eggs and your choice of chopped vegetables. Serve it with three turkey sausage links.
• Tofu scramble and roasted potatoes: Scramble one-half cup of tofu with spinach, red onion, and bell peppers and enjoy it with a side of garlic and rosemary roasted potatoes.
• Amaranth porridge with peanut butter: Cook 1 cup of amaranth and top it with 2 tablespoons of peanut butter and 2 tablespoons of pumpkin seeds.
• Smoked salmon and cottage cheese on toast: Top whole-grain toast with one-half of cottage cheese, 3 ounces of smoked salmon, sliced cucumbers, red onion, and dill.

Tips for Making High-Protein Coffee

Another way to enjoy protein and coffee is to directly add protein powder or a protein shake to your daily cup of joe. Most protein powders and shakes, whether made from whey, pea, or soy protein, contain 20-30 grams of protein in a single serving.

Before choosing a protein powder that fits your dietary preferences, check the ingredient list for added sugars, artificial sweeteners, and dyes. Look for products that have undergone third-party testing to ensure quality, purity, and accurate labeling.

It's important to note that protein powder is prone to clumping, especially when mixed with hot coffee. Try using a milk frother to blend the ingredients or adding protein powder to cooled coffee for a smoother consistency.

Risks and Considerations

While sipping coffee with a protein-rich meal or protein powder offers several benefits, there are also potential drawbacks.

One of the primary downsides of consuming coffee with meals is its ability to interfere with mineral absorption, particularly iron. Research has shown that consuming three cups of coffee daily can significantly reduce ferritin levels, the protein responsible for storing iron in the body. This is important because iron—found in many protein-rich foods—is essential for producing red blood cells that carry oxygen throughout the body. 

Another factor to consider is the risk of heavy metal contamination in protein powders. Many supplements, including protein powders, are not regulated by the United States Food and Drug Administration (FDA). For this reason, it's important to choose protein powders that have been third-party tested for impurities and contaminants.

A Quick Review

Consuming protein with coffee may be beneficial since it allows you to leverage the advantages of both. When enjoyed together, coffee and protein may enhance exercise performance, aid in weight management, and improve cognitive function.

The best time to drink coffee is early in the morning or afternoon to prevent sleep disruptions. Protein should be consumed consistently throughout the day to preserve muscle mass and reach daily protein needs.

Before combining coffee and protein, it's important to be aware that coffee can reduce mineral absorption and that some protein powders may contain contaminants. To ensure your choices are safe and effective, consult your healthcare provider before making any changes to your diet.