- Protein coffee, aka, “proffee” is one of the latest social media trends.
- Dietitians say it has its perks and may help in some cases, e.g., you typically skip breakfast.
- Protein coffee isn’t inherently healthier than a balanced breakfast made up of nourishing foods.
In this protein-focused era of wellness culture, coffee is among many low-protein foods and drinks being boosted with protein. Protein coffee—sometimes shortened to “proffee”—has taken the internet by storm. TikTok influencers promise it can help keep you full, fuel workouts and steady energy levels. But is there any merit to these claims?
We interviewed three dietitians, and they all agree—protein coffee has its benefits, but it’s not some magical morning beverage. Enhancing coffee with protein powder is a convenient way to get calories and protein in the morning, especially if you struggle to eat breakfast, but it’s not inherently better than eating a well-rounded meal. Learn more about the health benefits and potential drawbacks of drinking protein coffee.
Health Benefits of Protein Coffee
Low-Effort Breakfast Option
The age-old saying “breakfast is the most important meal of the day” is backed by a number of studies, and protein coffee may help you put this advice into practice. A recent study found a significant link between skipping breakfast and metabolic syndrome, including high blood pressure, high cholesterol and elevated blood sugar levels. Protein coffee can be a low-effort way to avoid skipping breakfast altogether.
It also comes in handy if you have a low appetite in the a.m. Drinking protein coffee may feel more doable than eating solid foods. “For people who tend to skip breakfast, protein coffee offers a way to get some calories and protein in without eating,” says Lisa Andrews, M.Ed., RD, LD.
Convenient Way to Boost Your Protein Intake
Whether you’re trying to up your protein intake to meet your fitness goals, preserve muscle mass as you age, or simply eat a balanced diet, protein coffee can help. “I recommend readers drink protein coffee because it’s an easy ‘vehicle’ to get more protein in your diet first thing in the morning,” says Andrews. “This is especially important for anyone who either doesn’t eat (or like) eggs, nuts or dairy, which contain more protein than other breakfast foods,” she adds.
If you drink coffee in the morning, switching to protein coffee is a convenient way to add more protein to your diet. “With protein coffee, meeting your protein goals is even easier, especially if you need that caffeine boost to wake you up!” says Andrew Akhaphong, D.C.N., M.S., RD, LD.
Supports Satiety
A low-calorie, low-protein breakfast—like plain coffee or a piece of toast—won’t keep you full for long. Drinking coffee alone may temporarily suppress your appetite, but it won’t give you the energy you need to stay satisfied and functional through the morning. Enter: protein coffee. “Protein increases satiety and can reduce cravings later on in the day,” says Amna Haq, M.S., RD, LDN.
Protein is digested more slowly than other macronutrients, and it influences hormones that regulate eating. A study found that a high-protein diet increases levels of appetite-reducing hormones, including glucagon-like peptide-1, cholecystokinin and peptide tyrosine-tyrosine. It also reduces levels of hunger-inducing hormones.
Helps Sustain Energy
Caffeine may combat fatigue, but it doesn’t provide calories (aka energy). “Combining caffeine and protein can provide sustained energy and satiety without the crash that tends to come from coffee alone,” says Haq. This isn’t only helpful for energy; it may also be worth trying if you’re sensitive to caffeine. “For people sensitive to caffeine on an empty stomach, the protein can help buffer effects and improve tolerance,” says Haq.
Promotes Balanced Blood Sugars
Protein has a minimal impact on glucose levels, making it a powerful nutrient for managing prediabetes or diabetes. “Dietary patterns high in protein increase feelings of fullness and slow down digestion to keep blood sugars steady,” says Akhaphong. Even if you choose to enjoy your protein coffee with carbs—like a piece of fruit or oatmeal—the added protein can help limit blood sugar spikes.
Helps Build Strong Muscles
Protein is the building block of muscles, and protein coffee is one way to consume more of this macronutrient. Particularly if you do resistance training, upping your protein intake can help build strength and promote muscle growth. Eating enough protein also helps preserve lean body mass in older adults.
That said, “For growing lean muscle mass, sometimes getting more than 100 grams of protein can be difficult!” says Akhaphong. Protein coffee is an easy addition to help you reach your protein goals.
Potential Protein Coffee Drawbacks
“No protein coffee is created equal, as protein types and ingredients can vary between brands,” says Akhaphong. It’s always best to consult with a trusted health care provider to determine if it’s safe for you, particularly if you have issues with your liver or kidneys.
“Those with a dairy allergy or intolerance should be aware that many protein coffees use whey protein, which they may not tolerate,” says Andrews. Instead, opt for protein coffee that uses a plant-based protein like soy, pea or hemp.
Protein coffee may also cause digestive upset, especially if you have gut health issues like irritable bowel syndrome (IBS). “It is very important for persons to review the ingredients list for known FODMAPs that could trigger IBS symptoms. For example, chicory root contains inulin, which can increase the risk of diarrhea, gas and bloating,” says Akhaphong. Even if you don’t have IBS, the combination of caffeine, dairy and protein may lead to digestive problems like diarrhea for some.
Finally, dietitians recommend checking the nutrition label to find a product that fits your nutritional needs and health goals. “When buying protein coffee, read the label for added sugar and fat content,” recommends Andrews. Consuming excess added sugar and saturated fat is linked with health issues like heart disease and diabetes., Protein coffee may also contain unwanted ingredients like artificial sweeteners or creamers.
Our Expert Take
If you’re prone to skipping breakfast or you struggle to meet your protein needs, protein coffee may be worth adding to your morning routine. Adding protein to your cup of joe can promote satiety and steady energy levels throughout the morning. However, it’s not inherently better than a well-rounded, protein-rich breakfast. If you’re able to prep a high-protein breakfast (check out Our 23 Best High-Protein Breakfast Recipes You’ll Want to Make Forever for ideas), then pairing that with your morning coffee is just as effective and will likely provide even more nutrition.
