Should You Drink Your Morning Coffee With Protein?

Is it okay to have protein with a cup of your morning coffee? Or can it react badly to your health? Coffee and protein are beneficial for your health and enhance your day's performance. But can it be consumed together? Let's find out.

Coffee and its benefits

Coffee is an antioxidant-rich substance that can help combat oxidative stress. A 2017 study titled Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes reveals that oxidative stress is linked to many chronic diseases like heart disease, diabetes, and cancer and the consumption of coffee can combat such risks. Furthermore, another 2021 study published in the Journal of the International Society of Sports Nutrition reveals that drinking coffee also improves physical performance and weight management.

Protein and its benefits

It is not unknown that protein is helpful for the proper growth of the human body, and repairs and maintains tissues and muscle tissues. It is also important and helps in producing enzymes, hormones and molecules that help the body to function properly.

So, can you enjoy both?

Another study published in the Journal of the International Society of Sports Nutrition states that for active adults, a daily intake of 1.4-2.0 grams of protein per kilogram of body weight is enough to build and maintain muscle mass. Protein also plays an important role in muscle recovery, strength and repairing muscle tissue.

Studies also show that caffeine, which is the primary and active compound in coffee can improve aerobic endurance, support muscle contraction and delay muscle fatigue. It can be consumed with doses of 3 to 6 milligrams of caffeine per kilogram of body weight.

When can you have coffee and protein together?

The best time to pair these two can depend on your daily schedule and exercise routine. Consuming coffee in the morning or early afternoon helps one avoid disruption, focus on work and drive away sleep. However, if taken at night, it can interfere one's sleep cycle and reduce the levels of 6-sulfatoxymelatonin, which is the primary metabolite of melatonin, the hormone which is important for regulating sleep patterns.

Research also suggests that physically active people can consume coffee for about 60 minutes before they go for exercise as the blood levels of caffeine reach the maximum value 60 minutes after its ingestion. While for protein, it can be consumed regularly throughout the day as a part of a well-balanced diet to meet your daily protein needs.

Other benefits

Consuming both together can help with weight loss as studies have shown that eating more protein can reduce body fat, and prevent muscle loss. Preserving muscle mass is important as it helps your body burn more calories even when you are resting.

Protein can help curb your appetite by promoting feelings of fullness. It boosts hormones like glucagon-like peptide-1 and cholecystokinin, which suppress hunger while reducing ghrelin, the hormone that triggers it. Similarly, chlorogenic acid—a natural compound in coffee—supports fat loss by increasing energy expenditure and enhancing fat burning.

Good sources of protein can be found in cottage cheese, Greek yoghurt, eggs, tofu, turkey sausage, salmon, quinoa, peanut butter, Amarnath, pumpkin seeds and hemp seeds.

Coffee and protein are also known to improve one's cognitive function. This is because caffeine acts as a stimulant that increases alertness, attention, and reaction time. It also blocks adenosine receptors in the brain and delays the feeling of tiredness.

Are there any health risks?

Coffee can interfere the mineral absorption, especially iron. Research has also shown that consuming three cups of coffee can also reduce ferritin levels, the proteins which are responsible for storing iron in the body. There also could be heavy metal contamination in protein powders, many of which are not regulated by the United States Food and Drug Administration (FDA). This is why it is important to choose the protein powder after research and consume both in moderation.