That’s a latte gains!
Protein-maxxing — pushing past protein guidelines to build bulk, bounce back and feel full faster — is the latest culinary craze.
Coffee connoisseurs are even sneaking it into their morning mugs. Nearly half (47%) of Americans believe that daybreak is the best time to get their protein fill, a recent survey from the financial services company Empower found.
No wonder Starbucks muscled its way into the protein-packed marketplace. The coffee conglomerate launched protein cold foams and lattes and protein-boosted milks to its permanent menu on Monday, with 15 to 36 grams of the essential macronutrient stuffed into each grande 16-ounce beverage.
“Consumers are prioritizing protein in the morning, are open to paying a premium for protein-enhanced drinks, and younger generations are driving that shift — all pointing to protein coffee as a trend with strong tailwinds,” Rebecca Rickert, head of consumer insights at Empower, told The Post.
Though “proffee” is a convenient way to beef up protein intake to meet daily goals, experts warn that it’s not a magic bullet for weight loss or significant muscle gain.
“These products should not be substitutes for meals that ideally would include fruits, vegetables and whole grains that offer fiber and a range of phytochemicals, nutrients which these products often lack,” registered dietitian Sotiria Everett, a clinical assistant professor at Stony Brook Medicine, told The Post.
How much protein do you need?
“Understanding your personal protein needs is key to determining whether you’re getting enough — or possibly too much — especially if you’re adding protein powders to your routine,” Everett said.
The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.
“This requirement increases for athletes, individuals on calorie-restricted diets and certain other populations,” Everett noted.
Some nutritionists suggest 90, 100, even 120 grams of protein a day, paving the way for protein proliferation.
This TikTok-fueled meaty movement is divisive — excessive protein, for one, can increase the risk of developing kidney stones. Protein metabolism generates uric acid, which can form crystals that accumulate to become kidney stones.
And too much red and processed meat can raise the risk of heart disease and colorectal cancer.
RELATED: Best protein powders, per experts
What ‘proffee’ offers
Eating protein at each meal — and in snacks — can help you meet your nutritional needs.
One ounce of beef, chicken or fish can contain 7 grams of protein, while 8 grams might be found in 8 ounces of milk or half a cup of black beans.
One downside to “proffee” is that some protein blends are laden with calories and sugar that can undermine the sense of satiety, or feeling of fullness, that protein provides.
For example, there are 24 grams of protein, 36 grams of sugar and 430 calories in a grande Starbucks Iced Banana Cream Protein Matcha. You get less sugar if you order one of the “no added sugar” options.
Thunder CoffeeMilk — an Aussie-style blend brewed with milk and not water — boasts 9 grams of protein per 11-ounce can. The coffee also clocks in at 220 calories and 26 grams of sugar (including 11 grams of added sugar).
You can try making healthier versions at home.
Naked Nutrition‘s protein coffee powder — which can be added to water or milk — contains 20 grams of protein, 150 calories and 5 grams of sugar in the standard serving size, about two scoops.
Ascent‘s newly launched Pumpkin Spice Iced Coffee + Protein offers 20 grams of protein, 100 calories and 1 gram of sugar per single-scoop serving.
How to ‘proffee’ the right way
No matter how much protein you devour, experts recommend eating it throughout the day instead of all at once because your body cannot effectively store amino acids the same way it stores fat and carbohydrates.
That’s where “proffee” can help.
“Coffee is typically something we consume in the morning; therefore, having coffee with some protein in the morning may lead to a balanced distribution of protein throughout the day,” Everett said.
“Spreading protein intake throughout the day may help support energy levels and maintain lean muscle mass.”
But be careful starting the day with a mug o’ muscle — coffee stimulates the release of gastrin, a hormone that increases stomach acid production.
Java on an empty stomach can trigger a more significant release of this acid, potentially spurring symptoms like heartburn and reflux.
And it may not move the needle much at the gym.
“Caffeine and protein both have potential benefits — caffeine can enhance performance and protein supports muscle repair,” Everett noted.
“However, drinking protein coffee before a workout may not lead to significant results.”
If you can’t stomach the idea of fortifying your coffee with protein, consider protein-powered breakfast options such as Greek yogurt, hard-boiled eggs and cottage cheese — no blender needed.
Read the full article here
