:max_bytes(150000):strip_icc()/Healthy-GettyImages-ProteinWithCoffee-c0f2bdfad52f436d81958bcf58d176f0.jpg?w=1200&resize=1200,0&ssl=1 "Protein with coffee: benefits, harm, tips")
Coffee and protein are two substances that can improve your health in different ways.
Coffee is rich in antioxidants and can help fight oxidative stress, which is linked to chronic diseases such as heart disease, diabetes and cancer. Drinking coffee has also been linked to improved physical performance and weight management.
Protein provides the building blocks necessary for proper growth, repair and maintenance of tissues, including muscles. It is also essential for the production of enzymes, hormones and other molecules that support various bodily functions.
As you look for ways to maximize the health benefits of both, it’s worth looking at how pairing coffee with protein-rich foods affects the health effects of both.
Enjoy coffee Having a protein source can benefit your health in the following ways.
Improves physical performance
Combining protein with coffee can improve several aspects of exercise performance.
Proteins play a crucial 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 sufficient to build and maintain muscle mass.
Caffeinethe main 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 at doses of 3-6 milligrams of caffeine per kilogram of body weight.
Supports weight management
Consuming protein and coffee together can help with weight loss. Some studies show that eating more proteins can reduce body fat while preventing muscle loss. Maintaining muscle mass is important because more muscle allows your body to burn more calories, even at rest.
Protein can also help you reduce the amount of food you eat. Protein helps you feel full by increasing the hormones that reduce appetite, such as glucagon-like peptide-1 and cholecystokinin, while decreasing the hormones that make you hungry, including ghrelin.
Likewise, chlorogenic acid, a natural compound in coffee, has been shown to reduce belly fat by increasing the amount of energy you expend and your ability to burn excess fat.
Improves cognitive function
Both coffee and protein can 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 fatigue.
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.
The best time to drink protein and coffee depends on several factors, including your daily schedule and exercise routine.
In general, you should drink coffee in the morning or early afternoon to avoid disrupting your sleep quality and quantity. Caffeine can disrupt sleep by decreasing the amount of 6-sulfatoxymelatonin. This is the primary metabolite of melatoninthe hormone responsible for regulating sleep patterns.
Research shows 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 exercise for a long period of time, it may be more beneficial to consume caffeine during exercise rather than before, as this 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 you meet your daily protein needs while maintaining lean muscle mass.
For one high protein breakfast To enjoy with your morning cup of joe, consider including protein-rich foods such as:
- Cottage cheese (1 cup): 24 grams (g) of protein
- Greek yogurt (7 ounces): 20 grams
- Eggs (1 large): 6 grams
- Tofu (1/2 cup): 22 grams
- Turkey sausage (3 links): 14 gr
- Salmon (3 ounces): 17 gr
- Quinoa (1 cup): 8 gr
- Amaranth (1 cup): 9 gr
- Peanut butter (2 tablespoons): 7 gr
- Pumpkin seeds (1 ounce): 8 gr
- Hemp seeds (3 tablespoons): 9 gr
Using the protein sources mentioned above, here are five high-protein breakfast ideas that pair perfectly with coffee and that you can easily prepare throughout the week:
- Greek yogurt parfait: Make a cup Greek yogurtfresh fruit and hemp seeds in a bowl or glass jar.
- Vegetable omelette and turkey sausage: Prepare an omelet with two large eggs and chopped vegetables of your choice. Serve it with three turkey sausages.
- Tofu scramble and roasted potatoes: Toss together half a cup tofu with spinach, red onion and peppers and enjoy with a side of garlic and rosemary roasted potatoes.
- Amaranth porridge with peanut butter: Boil 1 cup amaranth and top it with 2 tablespoons of peanuts and 2 tablespoons of pumpkin seeds.
- Smoked salmon and cottage cheese on toast: Spread whole wheat toast with half cottage cheese, 3 ounces smoked salmon, sliced cucumbers, red onion and dill.
Another way to enjoy proteins and coffee is to add protein powder or a protein shake directly to your daily cup of coffee. Most protein powders and shakes, regardless of whether they are made from them wheyPea or soy protein contain 20-30 grams of protein in a single serving.
Before choosing a protein powder that suits your dietary preferences, check the ingredients list for added sugars, artificial sweeteners and colors. Look for products that have been third-party tested to ensure quality, purity and accurate labeling.
It is important to note that egg white powder is prone to clumping, especially when mixed with hot coffee. Use a milk frother to blend the ingredients or add protein powder to chilled coffee for a smoother consistency.
Although drinking coffee with a protein-rich meal or protein powder offers several benefits, there are also potential disadvantages.
One of the main disadvantages of consuming coffee with meals is its ability to disrupt mineral absorption in particular 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 the production of red blood cells that transport 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 U.S. Food and Drug Administration (FDA). For this reason, it is important to choose protein powders that have been third-party tested for impurities and contaminants.
Consuming protein with coffee can be beneficial as it allows you to reap the benefits of both. When enjoyed together, coffee and protein can improve exercise performance, aid in weight management and improve cognitive function.
The best time to drink coffee is early in the morning or afternoon to avoid sleep disturbances. Protein should be consumed consistently throughout the day to maintain muscle mass and meet daily protein needs.
Before combining coffee and egg whites, 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 doctor before making any changes to your diet.