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

Coffee is rich in antioxidants and may help fight oxidative stress, which is linked to chronic illnesses like heart disease, diabetes and cancer. Drinking coffee has also been linked to improved exercise performance and better weight management.

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

As you look for ways to maximize the health benefits of both, it’s worth examining the impact of pairing coffee with protein-rich foods on the health effects of each.

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

Improves physical performance

Pairing protein with coffee can improve several aspects of exercise performance.

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 to 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, promote muscle contraction, and delay muscle fatigue in both trained and untrained individuals. These effects are most noticeable with doses of 3 to 6 milligrams of caffeine per kilogram of body weight.

Supports weight management

Consuming protein and coffee simultaneously can help with weight loss. Some studies show that eating more protein can reduce body fat while preventing muscle loss. Preserving muscle mass is important because more muscle 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 hormones that reduce appetite, such as glucagon-like peptide-1 and cholecystokinin, while reducing those that make you hungry, including ghrelin.

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

Improves cognitive function

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

Studies have shown that higher protein intake is associated with a lower risk of cognitive decline. Adequate protein intake is necessary to produce neurotransmitters that carry messages from one nerve cell to other nerve cells in the body.

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

Generally, you should consume coffee in the morning or early afternoon to avoid disrupting the quality and quantity of your sleep. Caffeine may interfere with sleep by reducing 6-sulfatoxymelatonin levels. It is the main metabolite of melatoninthe hormone responsible for regulating sleep patterns.

Research suggests that physically active people should consume caffeine 60 minutes before exercise because caffeine blood levels peak 60 minutes after ingestion. If you are engaging in prolonged exercise, it may be more beneficial to consume caffeine during exercise rather than before, as it can help combat fatigue as the workout progresses.

Protein should be consumed regularly throughout the day as part of a balanced diet to ensure you meet your daily protein needs while preserving lean muscle mass.

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

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

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

• Greek yogurt parfait: Layer a cup of Greek yogurtfresh fruits and hemp seeds in a bowl or glass jar.
• Omelette with vegetables and turkey sausage: Prepare an omelette using two large eggs and your choice of chopped vegetables. Serve it with three turkey sausages.
• Scrambled tofu and roasted potatoes: Muddle half a cup of tofu with spinach, red onion and peppers and enjoy with a side of garlic and rosemary roasted potatoes.
• Amaranth porridge with peanut butter: Cook 1 cup of amaranth and garnish it with 2 tablespoons of peanuts and 2 tablespoons of pumpkin seeds.
• Smoked salmon and cottage cheese on toast: Top whole grain toast with half the cottage cheese, 3 ounces smoked salmon, cucumber slices, red onion and dill.

Another way to enjoy protein and coffee is to add protein powder or a protein shake directly to your daily cup of coffee. Most protein powders and shakes, whether made from wheyPea, pea, or soy protein contains 20 to 30 grams of protein per serving.

Before choosing a protein powder that fits your dietary preferences, check the ingredient list for added sugars, artificial sweeteners and colors. Look for products that have undergone third-party testing to ensure quality, purity and accurate labeling.

It’s important to note that protein powder tends to clump, especially when mixed with hot coffee. Try using a milk frother to blend ingredients or add protein powder to cooled coffee for a smoother consistency.

While drinking coffee with a high-protein meal or protein powder offers several benefits, there are also potential downsides.

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 daily can significantly reduce levels of ferritin, the 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 that 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 U.S. 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.

Consuming protein with coffee can be beneficial because it allows you to reap the benefits of both. When consumed together, coffee and protein may improve exercise performance, aid weight management, and improve cognitive function.

THE best time to drink coffee is early in the morning or afternoon to avoid sleep disruption. Protein should be consumed regularly throughout the day to preserve muscle mass and meet daily protein requirements.

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 ensure your choices are safe and effective, consult your doctor before changing your diet.