Protein with coffee: advantages, disadvantages, tips

Coffee and protein are two substances that can improve your health in a variety of ways.

Coffee is rich in antioxidants and helps fight oxidative stress, which is associated with chronic diseases such as heart disease, diabetes and cancer. Drinking coffee is also associated with improved physical performance and weight control.

Protein provides the building blocks necessary for the proper growth, repair and maintenance of tissues, including muscles. It is also important for the production of enzymes, hormones and other molecules that support various body 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 of each.

Enjoying coffee with a protein source can benefit your health in the following ways.

Improves physical performance

Combining protein with coffee can improve some aspects of your workout.

Protein plays a vital 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 slow 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 control

Consuming protein and coffee together can help you lose weight. Some studies suggest there’s more protein can reduce body fat preventing muscle loss. Maintaining muscle mass is important because increasing muscle mass 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 appetite-suppressing hormones, such as glucagon-like peptide-1 and cholecystokinin, while decreasing levels of hunger-promoting hormones, including ghrelin.

Likewise, chlorogenic acid, a natural compound in coffee, has been shown to reduce belly fat, increasing the amount of energy expended and your ability to burn excess fat.

Improves cognitive function

Both coffee and protein can help improve cognitive function. The caffeine in coffee acts as a stimulant, increasing alertness, attention, and reaction time. It does this by blocking adenosine receptors in the brain, delaying the feeling of fatigue.

Research has shown that higher protein intake is associated with a lower risk of cognitive decline. Adequate protein intake is necessary for the production of neurotransmitters, which carry messages from one nerve cell to other nerve cells in the body.

The best time to consume protein and coffee depends on several factors, including your daily routine and exercise routine.

As a general rule, you should drink coffee in the morning or afternoon to avoid disrupting the quality and duration of your sleep. Caffeine may interfere with sleep by decreasing 6-sulfatoxymelatonin levels. This is the main metabolite melatonina hormone responsible for regulating sleep patterns.

Research shows that physically active people should consume caffeine 60 minutes before exercise because caffeine levels in the blood peak 60 minutes after consumption. If you engage in long-term exercise, it may be more beneficial to consume caffeine during exercise rather than before, as it helps fight fatigue as your workout progresses.

Protein should be consumed regularly throughout the day as part of a well-balanced diet to ensure that daily protein requirements are met while maintaining muscle mass.

For protein breakfast To enjoy your morning cup of coffee, consider including protein-rich foods such as:

• Cottage cheese (1 cup): 24 grams (g) of protein
• Greek yogurt (7 ounces): 20 g
• Eggs (1 large): 6 g
• Tofu (1/2 cup): 22 g
• Turkey sausage (3 links): 14 g
• Salmon (3 oz): 17 g
• Quinoa (1 cup): 8 g
• Amaranth (1 glass): 9 g
• Peanut butter (2 tablespoons): 7 g
• Pumpkin Seeds (1 oz): 8 g
• Hemp seeds (3 tablespoons): 9 g

Using the protein sources listed above, here are five high-protein breakfast ideas that pair perfectly with coffee and that you can easily make throughout the week:

• Greek Yogurt Parfait: Lay out the cup Greek yogurtfresh fruit and hemp seeds in a bowl or glass jar.
• Vegetable omelette and turkey sausage: Make an omelette using two large eggs and chopped vegetables of your choice. Serve with three links of turkey sausage.
• Omelette with tofu and fried potatoes: Scramble half a glass tofu with spinach, red onion and bell pepper and enjoy it with garlic and rosemary roasted potatoes.
• Amaranth porridge with peanut butter: Prepare 1 cup amaranth and sprinkle with 2 tablespoons peanuts and 2 tablespoons pumpkin seeds.
• Smoked salmon and cottage cheese on toast: Top whole grain toast with half the cottage cheese, 3 ounces smoked salmon, sliced ​​cucumbers, red onion and dill.

Another way to enjoy protein and coffee is to add protein powder or a protein shake to your daily cup of coffee. Most protein powders and shakes made from serumpea or soy protein contain 20-30 grams of protein per serving.

Before choosing a protein powder that suits your dietary preferences, check the ingredient 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’s important to note that protein powder is prone to clumping, especially when mixed with hot coffee. Try using a milk frother to blend the ingredients, or add protein powder to cooled coffee for a smoother consistency.

While drinking coffee with a meal rich in protein or protein powder offers several benefits, there are also potential disadvantages.

One of the main disadvantages of drinking coffee with meals is its ability to interfere with the absorption of minerals, especially iron. Research has shown that drinking three cups of coffee a day can significantly reduce levels of ferritin, a 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, which carry 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 US 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.

Drinking protein with coffee can be beneficial because it allows you to reap the benefits of both. Drinking coffee and protein together may improve physical performance, aid in weight control, and improve cognitive function.

best time to drink coffee early in the morning or afternoon to prevent sleep disturbances. Protein should be consumed consistently throughout the day to maintain muscle mass and meet your daily protein needs.

Before combining coffee and protein, it’s important to know that coffee can reduce mineral absorption and that some protein powders may contain contaminants. To make sure your choices are safe and effective, consult your healthcare provider before making any changes to your diet.