As wellness trends continue to evolve, one buzzworthy combo gaining traction is protein powder mixed into your morning coffee. If you're scrolling through social media, you've probably seen influencers and wellness enthusiasts raving about it. But is this trend just another passing fad, or could it be a genuine game-changer for women's health and nutrition?
Let’s dive into why some people are adding protein to their coffee, and whether it’s actually worth the hype.
Why protein matters for women
First things first — protein isn’t just for bodybuilders or fitness buffs. It’s a powerhouse nutrient that plays multiple vital roles in the body. From building and repairing muscles to producing essential hormones and supporting immune health, protein is a must-have in everyone’s diet.
For women, in particular, protein is key for maintaining muscle mass, supporting bone health, and helping with weight management. As we age, we naturally lose muscle — a process called sarcopenia — which can lead to decreased strength, mobility issues, and even an increased risk of falls. Keeping up with your protein intake, especially alongside regular strength training, helps preserve muscle mass and keeps you feeling strong and capable.
According to Anna Bohnengel, Registered Dietitian and fertility nutritionist, women are especially prone to experiencing higher cortisol levels when fasted, particularly in the morning. “Drinking coffee on an empty stomach heightens that high-stress state; it's like piling cortisol on top of cortisol,” she explains. This heightened cortisol response can lead to muscle breakdown while preserving fat — a metabolic effect that’s contrary to what most women are aiming for in their fitness and health goals. To counteract this, Bohnengel advises eating protein first thing in the morning to burn fat and maintain muscle.
Protein can also help keep you fuller for longer and slightly boost your metabolism. So, if weight management or losing a few extra pounds is on your mind, adding more protein to your diet could make a real difference.
How much protein do women actually need?
Now, how much protein should you actually be consuming? The amount varies depending on things like your age, weight, activity level, and overall health. But there are some general guidelines that can help you get a clearer picture.
The Recommended Dietary Allowance (RDA) suggests women consume about 0.8 grams of protein per kilogram of body weight. That means if you weigh around 150 pounds (68 kg), you'd aim for roughly 54 grams of protein a day. However, many experts believe this is the bare minimum. If you’re active, or if you’re over 50 and want to preserve muscle, bumping that up to 1.2 to 1.6 grams per kilogram (about 82-109 grams of protein for a 150-pound woman) is often considered more optimal.
Keep in mind that these numbers are general recommendations. To figure out what’s best for you, especially if you have specific health goals, it’s worth consulting with a nutrition expert or registered dietitian. They can help tailor your protein intake to match your lifestyle.
The scoop on protein powder in coffee
Okay, so why are so many people adding protein powder to their coffee?
For starters, it’s super convenient. If you’re always on the go, it can be tough to squeeze in a protein-packed breakfast. Adding a scoop of protein powder to your morning coffee is a quick, easy way to give your body that protein boost without having to prep a full meal.
Most people use either whey protein (which comes from dairy) or plant-based protein powders made from ingredients like pea, hemp, or rice. There are plenty of options out there, so you can choose what works best for your body and taste buds.
Benefits of adding protein powder to coffee:
- Boosted protein intake: Especially helpful if you struggle to meet your daily protein needs with food alone.
- Improved fullness: The extra protein may help keep hunger at bay and keep you feeling satisfied until your next meal.
- Convenience: Perfect for busy mornings when you’re juggling your coffee and breakfast, and don’t have time for both.
- Customizable flavors: Some powders come in delicious flavors, which can add a little something special to your coffee routine.
But before you go all in, there are a few things to keep in mind.
Potential drawbacks:
- Texture issues: Some protein powders don’t mix well with hot liquids and may clump, leaving you with a gritty coffee experience. Needed's Collagen Protein Powder is our personal favorite for this reason!
- Taste changes: Adding protein powder can alter the flavor and texture of your coffee. It might take some trial and error to find a combo that works for you.
- Added ingredients: Some protein powders contain added sugars or artificial ingredients that you may want to avoid.
- Too much of a good thing? While protein powder is convenient, it’s not a replacement for whole foods. Try to balance your protein intake with real food sources like eggs, nuts, fish, or beans.
Bohnengel notes that while adding protein to your coffee is a convenient shortcut, it’s not ideal. “Protein in coffee is a convenient shortcut to improve metabolism and dampen the cortisol spike,” she says, especially for those rushing to get kids to school, work out, or get to work. However, she also cautions that this is not a substitute for a complete meal: “Think of it as bridging the gap until you can get a balanced meal on your plate — not instead of a balanced meal.”
Making it work for you
If you’re intrigued by the idea of protein-packed coffee, here’s how to get started. First, experiment in small doses by adding just a little protein powder to your coffee and slowly adjusting until you find the right balance of taste and texture. If you find that mixing in hot coffee creates clumps, try using iced coffee or cold brew, as protein powders often mix better in cold liquids.
When choosing a protein powder, look for one with minimal ingredients. If you're sensitive to dairy, a plant-based option might be best. Collagen peptides are another great alternative since they dissolve easily in hot liquids and don’t affect the flavor much.
Remember, though, that while adding protein to your coffee is convenient, it shouldn’t replace other protein-rich foods in your diet. A balanced approach, incorporating a variety of protein sources throughout the day, is ideal for overall health.
The verdict: trend or game-changer?
So, is the protein-in-coffee trend a game-changer or just another wellness fad? Well, it depends.
For some women, it’s an easy way to increase protein intake and keep their nutrition on point, especially on busy mornings. It can help with muscle maintenance, weight management, and overall well-being. But it’s not a miracle solution. Like any wellness trend, it’s important to think of it as just one piece of the puzzle in your overall health and nutrition strategy.
If you like the idea of combining your morning caffeine fix with a boost of protein, give it a try! Just make sure to listen to your body and adjust as needed. And if you’re unsure about whether it’s right for you, don’t hesitate to reach out to a healthcare professional or dietitian for personalized advice.
In the end, finding what works for you is what matters most. Whether you’re blending up protein coffee or sticking to traditional food sources, the goal is to support your health in a way that feels good and sustainable for your lifestyle.
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.