Is Protein Coffee Really a Performance Hack? A Sports Nutritionist Weighs In.

By now, the cultural push to eat more protein is hard to miss. But getting enough—especially on busy days—isn’t easy. As people look for quick ways to increase their intake, one social media trend has emerged: “proffee,” or protein coffee.

The idea is simple: dump a scoop of protein powder or a ready-to-drink protein shake directly into your morning brew. The appeal is just as straightforward, promising a lazy shortcut that delivers protein and a pre-workout caffeine boost.

But whether it’s actually a smart nutrition strategy—or just the latest example of our obsession with “proteinifying” everything from chips to ice cream—is a more complicated question. While protein is essential for building muscle and repairing tissue, more isn’t necessarily better. In fact, focusing too heavily on one macronutrient will make it “very hard to meet the other nutrition requirements that will help you with performance,” Amy Stephens, a sports nutritionist and eating disorder specialist, told Outside. Those other important macros include carbohydrates and healthy fats.

Where does proffee fit in? We asked Stephens to break down the benefits and drawbacks, and to assess whether this viral upgrade is worth trying.

Is ‘Proffee’ Worth the Hype for Athletes?

For the average healthy adult, the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. For someone who weighs 150 pounds, that would mean consuming about 55 grams of protein each day. However, athletes and those regularly engaging in intense exercise need more, making convenient protein sources especially appealing. For instance, if you’re training for a marathon, you might need 1.5 to 1.7 grams per kilogram of body weight, Stephens said. (That’s roughly 102 to 115 grams of protein per day.)

According to Stephens, a scoop of powder can deliver anywhere from 10 to 30 grams of protein. Combined with caffeine—which has been shown to increase alertness and reaction time and reduce fatigue—it can seem like an efficient way to support both energy and performance.

Still, while Stephens says proffee “can be helpful as a snack or in place of a protein bar,” she doesn’t recommend treating it as a substitute for a balanced breakfast. 

Whole-food sources of protein—such as eggs, dairy, and lean meats—also provide vitamins, minerals, healthy fats, and fiber that processed alternatives generally lack, Stephens said. Many powders also contain sugar alcohols and artificial sweeteners, Stephens added, which research shows can cause digestive issues for some people and even produce a laxative effect.

That’s especially important if you’re drinking proffee before a workout.

“Caffeine itself can cause gastrointestinal issues,” Stephen said, since it stimulates the digestive tract. On top of that, protein takes longer to digest when compared to carbs. Together, these factors can increase the risk of bloating and nausea, turning a well-intentioned energy boost into a digestive nightmare, she said.

How to Make “Proffee”

If you already enjoy proffee, there’s no reason to cut it out. But a few smart tweaks can make it more effective—and easier on your stomach.

Choose a Simpler Protein Powder

Stephens recommends sticking to one scoop and choosing products with short ingredient lists. If you have a sensitive stomach, try avoiding sugar alcohols such as erythritol, sorbitol, or xylitol.

Dissolve the Powder in Cool Water First

Protein powders mix much more easily in cool or room-temperature liquids. “Whereas if you put it in a very warm beverage, it might become more cakey,” Stephens said, resulting in clumps or a chalky aftertaste.

If you prefer your morning coffee hot, however, whisk the powder into a splash of cold water or milk first before stirring it into your warm mug.

Proffee Works Better for Recovery Than for a Pre-Workout

Despite its reputation as a pre-workout pick-me-up, Stephens recommended sipping it after your sweat session.

Beyond reducing the chance of digestive problems, “having it right after a workout can improve performance, especially if you’re training for a marathon or in a building cycle for any type of competition or a training block,” Stephens said. Ingesting protein shortly after activity helps repair the muscles you just worked, so you can feel strong and ready for tomorrow’s session.

And even though protein is in the spotlight, you still need carbs to replenish the fuel you just burned off after working out—which is why Stephens suggests pairing proffee with a banana, oatmeal, or slice of toast.

Ultimately, it’s best to think of proffee as an optional upgrade rather than a daily necessity or game-changing hack. So long as you’re eating a balanced diet built around whole foods, your morning coffee can go back to doing what it’s done best: just being coffee.

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