The latest wellness trend, dubbed “proffee” (a blend of protein powder or shakes with coffee), is gaining traction as a potential aid for weight management and increased satiety. But is this combination truly effective, or just another fleeting fitness fad? Here’s a breakdown of the science-backed benefits, potential drawbacks, and how to incorporate proffee safely into your routine.
Why Combine Coffee and Protein?
Protein’s Role in Satiety and Muscle Maintenance: Protein is critical for building and repairing tissues, but its biggest immediate impact is on fullness. Unlike carbohydrates, which digest quickly, protein slows digestion, keeping you feeling satisfied for longer. This can be vital for controlling appetite and reducing snacking throughout the day.
Liquid vs. Solid Protein: Liquid protein sources—like shakes or powders in coffee—are absorbed faster than solid food. This isn’t necessarily better, but it means the protein reaches your muscles and digestive system more quickly. However, this speed also makes it easier to overconsume calories without realizing it.
Coffee’s Digestive Boost: Research suggests coffee, whether caffeinated or decaf, stimulates enzyme release that aids nutrient breakdown, including protein. Caffeinated coffee has a stronger effect, but even decaf can play a role in improved digestion.
How Much Protein is Enough?
Experts suggest aiming for 20-30 grams of protein at breakfast to maximize satiety. A single scoop of whey protein powder (about two tablespoons) typically delivers around 13 grams, making proffee a convenient way to hit that target.
However, total daily protein intake matters more than timing. Most adults need between 50 and 175 grams of protein per day, depending on activity level and individual needs.
Risks to Consider
Kidney Health: Long-term, excessively high protein intake can strain the kidneys. Individuals with existing kidney issues should consult a doctor before significantly increasing protein consumption.
Caffeine Overload: Combining coffee with added stimulants (like some protein powders) can lead to anxiety, insomnia, and heart palpitations. The FDA recommends no more than 400mg of caffeine daily—roughly four to five cups of coffee.
Hidden Calories: Liquid calories are easy to overlook. If you’re using flavored protein powders or pre-made shakes, check the sugar and fat content to avoid sabotaging your weight loss goals.
Is Proffee Right for You?
If you skip breakfast or struggle to meet your protein needs, proffee could be a simple solution. But it’s not a magic bullet. Whole foods should always be prioritized.
To maximize benefits:
- Track your total protein and caffeine intake.
- Choose unflavored or minimally sweetened protein powders.
- Consider decaf if you’re sensitive to stimulants.
- Listen to your body; if you experience side effects, adjust accordingly.
Ultimately, proffee isn’t inherently better or worse than traditional protein intake. It’s a tool that can be useful when used responsibly.
