Adding protein powder to coffee can be a great way of deriving multiple benefits from both ingredients. Protein powders are quite helpful in building muscles.
You should also consider protein powders if: you want to lose weight, reduce fat, build strength, and improve workout recovery.
IS PROTEIN DESTROYED BY HEAT?
Protein tends to be altered through thermal processing or cooking. While we all need to cook food to make it palatable, we may be change its nutritional properties as outlined here.
This study showed that coffee has special polyphenols that prevent the denaturation of the protein. Denaturation refers to the alteration of protein structure due to certain factors like heat.
However, denaturation only occurs when a protein has been overcooked. When a protein is denatured, it often resists digestive enzymes.
Therefore, alternatives like protein powders are a helpful way of preserving this crucial nutrient.
HOW MUCH PROTEIN POWDER SHOULD YOU TAKE IN A DAY?
According to this report, the average human needs about 1.6g of protein per kg of body weight if they participate in moderate exercise.
On the other hand, if you are well-adapted, you can take as much as 3.5g per kg of bodyweight.
If you chronically take more than 2g, you may develop vascular abnormalities, digestive or renal problems.
You may then wonder when adding protein powder to coffee, how much is recommended? This depends on your weight (as stated above), activity levels, and sex.
On average, though, men should eat about 56 grams a day. In case you are an adult, and are looking to build muscle, take about 0.9g per pound of body weight.
If you are taking a whey protein scoop, one such measurement has 30grams. Mix this protein in coffee with milk to increase your level of satiation.
10 AMAZING BENEFITS OF ADDING PROTEIN POWDER TO COFFEE
1. HELPS TO IMPROVE YOUR METABOLISM
If weight loss is your main goal, then this protein powder-coffee combo is just what you need. Metabolism matters in weight loss because people who have high metabolism tend to use up whatever they consume.
If you naturally don’t have a high metabolism, you may want to consider aids that boost your normal levels. Caffeine in coffee tends to have such an effect.
This study showed that when post-in obese and lean subjects took 100mg of caffeine, their resting metabolic rate increased by 4%.
Therefore, when considered regularly, caffeine helps to promote thermogenesis or metabolism, and this causes weight loss.
2. SUPPRESSES YOUR APPETITE
Apart from improving the rate at which you consume digested good, protein coffee can also suppress your appetite, thereby minimizing the food from entering your boy in the first place.
According to this intervention, men were given whey protein, and their energy intake, appetite, and insulin were measured.
They all reported appetite reduction and were thus likely to lose weight.
Therefore, when you combine your protein with coffee, you will likely obtain the same results as such individuals.
3. IT TASTES GREAT
Whenever you are making dietary adjustments or lifestyle changes, always endeavor to choose easy paths.
If a food type is barely palatable, you will struggle to keep up the habit no matter how great its benefits are.
Most people don’t enjoy the taste of protein powder alone. Even mixing it with water doesn’t help because it still has that bland taste.
However, when you make ready to drink protein powder in iced coffee or put your protein in coffee with milk, you would have a tasty alternative.
When you enjoy the food or drinks you take, you are more likely to keep taking them.
4. IT IS CONVENIENT
In close association with the above is the convenience of this approach.
Since coffee has its own health benefits and weight loss advantages, you may take it separately.
Protein powders also have their own special benefits.
Instead of organizing different meal plans with these two foods consumed separately, why not do it all at once?
If you have no time for meal preparation, this could be just what you need.
5. YOU GET TO FIGHT INFLAMMATION
Inflammation often causes problems with immunity in your body. Therefore, you want to take foods/ drinks that can help to fight it.
Coffee has phytochemicals that help to fight inflammation. Likewise, whey protein powders also possess antioxidants that have the same positive outcome.
It is thus a good idea to combine these two foods in one healthy drink.
6. IT WILL BUILD MUSCLE MASS
If you are an athlete or a person who is just interested in building muscle and strength, protein in coffee would be ideal.
Not only does coffee protein powder increase muscle mass, but it also reduces the loss of muscle that occurs naturally because of age. The mixture has a substance known as leucine, which helps to regenerate muscle.
7. WILL BOOST YOUR HEART HEALTH
The combination of vegan protein powder in a coffee or protein coffee has a positive effect on your blood circulation.
It reduces cholesterol levels and improves cell damage that may emanate from poor circulation.
In this era of increasing lifestyle diseases, it is quite helpful to do whatever it takes to curb heart problems.
8. ENHANCE WORKOUT ENDURANCE AND STAMINA
If you often go to the gym and can barely manage to complete a 30-minute session, you might need some help.
Adding protein powder to coffee can counter this problem by keeping you charged.
Since protein powders are a great pre-workout additive, you are likely to be fully nourished and engaged at the gym when you take this combination.
The same is true about recovery after a workout.
9. ENHANCES MENTAL ALERTNESS
Not only does a protein powder and coffee combination work wonders for your weight, but it also comes with other benefits.
If you’ve had trouble concentrating on your daily activities, then you may have mental lethargy. Coffee has often been known to improve cognitive brain function.
Protein coffee would thus go a long way in improving your overall output at work or school.
10. IT WILL ENHANCE YOUR MOOD
If you have been feeling down, you may have hormonal challenges. Serotonin hormone is a mood-altering hormone, so fluctuations can make you susceptible to depression.
Putting protein powder in coffee can tackle this mental health challenge and prepare you to take on your day.
THE BOTTOM LINE
Adding protein powder to coffee can counter the negative effects of overheating protein and denaturing it.
As a rule of thumb, you should take about 56g of protein powder in your coffee.
If you take this combination, you are likely to enjoy several weight-related benefits.
Protein coffee suppresses your appetite, enhances your metabolism, improves stamina at the gym, enhances post-workout recovery, and builds muscle to support weight loss.
Other non-weight related outcomes include: increasing mental alertness, enhancing your mood, and improving cardiovascular health.
This protein powder coffee combination also serves practical objectives. Not only does it make your protein powder palatable by putting it in a drink you enjoy, but it also saves you time.[related_posts_by_tax posts_per_page="4"]