There’s a buzzy new mix-in for your next java jolt: protein.
Protein coffee — or “proffee” as it’s sometimes called — combines your standard cup of joe either with protein powder or a protein shake. You may have seen it at the grocery store or your local coffee shop. You can also make it yourself by blending a shot of espresso into your next shake. One cup can pack anywhere from 15-30 grams of protein.
The combination of protein and caffeine is a one-two punch for hitting the ground running: Protein helps with satiety and muscle mass, while caffeine gives you a natural energy boost. It’s become especially popular with the rise of GLP-1 medications, which can cause a reduction in muscle mass. But what’s in these drinks, and are they actually good for you?
“Protein coffee is an easy way to get protein, but you have to be careful with calories and sugar,” says Tracee Yablon-Brenner, RDN, CDN, CLT, HHC, an outpatient registered dietitian-nutritionist at Holy Name.
That’s because these beverages can contain a lot of additives that make them taste good but ramp up your caloric and sugar intake. Plus, if the drinks use protein powder, there’s an added risk: Last year, many protein powders were found to contain high levels of lead, with plant-based options like soy and rice often having higher amounts than dairy blends.
“Today, with these protein powders, you need to know where they are sourced from and what’s in them,” Yablon-Brenner says.
She and her colleagues recommend a food-first approach to protein instead. “Protein needs vary based on body size, age, and activity level,” she says. “Our bodies want a variety of different types.” Some protein-rich foods include eggs, poultry, meat, cheese, fish, nuts, seeds, tofu, tempeh, beans, and legumes.
“Most adults need about 0.8–1.2 grams of protein per kilogram of body weight daily, and many people can meet those needs through balanced meals without needing to add extra protein to their coffee,” Yablon-Brenner says.
A protein coffee can work when you need more protein but can’t stomach eating anything else. If you’re ordering yours at the coffee shop, Yablon-Brenner recommends asking for fewer syrup pumps to reduce calories and sugar. At the grocery store, check the label: You want products that are, ideally, low in sugar (no more than 5-8 g), low in calories (no more than 120-150 per serving), and made with grass-fed dairy.
And don’t overdo it — there is such a thing as too much protein. “Getting too much protein from powders and shakes can displace other nutrients and may contribute to digestive issues like bloating or constipation,” Yablon-Brenner says. It’s also not recommended for people with kidney disease, because excess protein can put additional stress on the kidneys.
To make an appointment with a nutrition specialist at Holy Name, call 201-227-6040.
