I used to think that whey protein supplements were just for people who wanted to build serious muscles. I imagined people like Dwayne Johnson or the guy who played the mountain in Game of Thrones.
But, after some research, I found out that bodybuilders weren’t the only ones who benefit from some extra protein in their diet. Whey protein has a lot of benefits for your dietary health. It’s not just for people who want to bulk up.
I started taking whey protein to help me balance out my diet. I always struggle to get enough protein, especially at breakfast. That’s why I started adding a scoop of whey protein to my morning coffee.
I hardly ever make time for breakfast. I need to get moving quickly in the morning, I don’t have time to put something together, let alone sit down and eat it. Putting whey protein in my coffee is an easy way for me to get an energy boost in the morning.
At first, I was making a protein shake and a cup of coffee and carrying them both with me to work. It took me forever to get through both of them and I was jumping up to go to the bathroom every hour. It just wasn’t working out.
Combining the protein in the coffee really kills two birds with one stone. It’s one drink that helps me get some nutrition and also gives me a caffeine boost to get through the morning.
We all know that drinking whey protein supplements helps build muscle mass. But, it’s a little more complicated than that. What does it actually do?
The reason that people use whey protein to bulk up is not that it does anything directly to the muscles, but can increase your energy level and reduce recovery time after a tough workout. It doesn’t actually do anything to you to increase your muscle mass, that’s all based on your workout.
One study proved that taking a whey protein supplement helps your body retain protein for the next 24 hours. It helps your body store energy so that you don’t get burnt out and your muscles become less fatigued. In this study, participants took 25 g of whey protein in the evening after their workout and again the next morning. The regular routine is what really drives success.
Another study shows that maintaining this routine of regular whey protein consumption can help you perform better during your workout. You will be able to exercise for a longer period of time before your muscles start to feel fatigued. It can also help prevent upper respiratory tract infection and support a healthy immune system.
If you’re not big into exercise, whey protein still has benefits for your overall health.
Whey protein can lower your blood glucose and insulin levels. It’s an effective supplement for people who have been diagnosed with diabetes or people who may want to take preventative measures if there is a history of diabetes in their family.
Similarly, whey protein can help to moderate blood pressure levels. A study on twenty healthy adult men showed that regular consumption over an 8 week period resulted in a significant lowering of blood pressure numbers. This study was done against a placebo group that saw no change in the 8 week period.
For me, mixing whey protein in my coffee isn’t just about seeing better results in my workout and recovery. My family has a history of both high blood pressure and diabetes. This supplement is a way for me to try and safeguard myself from being diagnosed with these health issues in the future.
According to HealthcareWeekly, adding protein powder to your coffee is convenient, but it can be a bit of a hassle. It’s kind of messy and you have to do it a certain way to get the protein powder to dissolve. If you just plop a full scoop of powder in your hot coffee, you’ll have big gritty clumps floating around that won’t stir in.
Here’s what I do to avoid clumping:
- Wait for the coffee to cool a bit before adding the powder, maybe even stick it in the fridge for a few minutes
- Add a creamer like half and half to help it cool more quickly
- Mix it in half a scoop at a time, add the second half only after the first has fully dissolved
You can also try adding it to iced coffee to help it dissolve better. Some people prefer this method because they think that heating whey protein will lessen its effects and make it more difficult for your body to absorb.
This fear is largely unfounded. While heating whey does cause it to denature, it will not change the way that it benefits your body. The structure of the proteins will change, but your body will still be able to absorb the same nutritional value from the supplement that it would if it was cold.
If the whole mixing process sounds like too much of a hassle for you, you can always buy a premade mix, like the one I tried out from Complete Nutrition. While I only use their brand while traveling and sometimes at the office, I personally like the taste of it and the simplicity of getting some protein coffee on the go.
I also like the coffee at Complete Nutrition because it has actual coffee beans in it. Most whey supplement producers just make coffee flavored powder, but Complete Nutrition uses the real stuff. It tastes better and it gives you a caffeine boost with your protein shake.
Incorporating some protein coffee in your morning routine can really set you up for success in your day. If you’re like me and you’re always on the go, it’s a great, no-hassle way to get some extra protein in the morning.