If you get health and wellness tips from social media, you’re well aware of a new trend that’s surfaced recently: adding protein powder to coffee.

As usually happens on TikTok and Instagram, thousands of users have hopped onto the bandwagon. It’s difficult to surf the apps without seeing videos of people enjoying their morning cup of joe loaded with collagen powder or whey protein powder.

Others go a different route, mixing protein shakes or protein coffee creamers into their morning coffee. That still provides the benefits of added protein, but the blends have a smoother consistency and a different taste.

You’ll even see some Starbucks customers putting protein powder into their expensive lattes or mochas.

Is protein coffee (or “proffee,” as it’s called on social media) good for your health, or just another social media fad?

Let’s find out.

We could say “because they’ve seen other people do it,” but that would be downplaying the potential benefits of protein supplements.

The market research firm Statista reports that 46% of Americans regularly use protein supplements. Many of them are on weight loss programs that prescribe added protein consumption; that’s because the body has to burn more calories to process protein than it does for carbs or fat.

Protein, Weight Loss, and Diet

Whether dieters are following a detailed diet plan or not, protein supplements may help them lose weight without experiencing a loss of energy. Here’s why.

When you consume most of your day’s protein during dinner, your body will process it during the night. There won’t be any residual calorie-burning the next day. Adding protein to the diet throughout the day, by contrast, allows your body to keep generating energy and burning calories.

There’s one common belief that we should debunk, though: protein supplements don’t give you a short-term infusion of energy. Protein contributes long-term energy.

If you’ve thought that you got a quick-me-up from a protein supplement, something else was really happening. Protein intake slows down the body’s ability to absorb carbohydrates, so it delays the sugar crash that would normally hit shortly eating after a carb-loaded candy bar or donut. You weren’t getting more short-term energy, you simply weren’t losing energy.

It’s not only dieters who can benefit from protein powders and shakes.

Research shows that eating a breakfast filled with protein improves blood glucose control throughout the day, and helps people feel fuller – reducing cravings and snacking. Adding a protein supplement to a morning cup of coffee is a good option for those who don’t usually incorporate protein into their morning meal.

One important caution, though. In most cases, protein supplements only supply increased amounts of the macronutrient, and perhaps a few other ingredients with limited nutritional value. They aren’t adequate meal replacements; a healthy breakfast is still important.

Protein and Athletic Performance

It’s common for athletes and workout warriors to regularly use high-protein shakes or powders. It’s “common knowledge” that protein boosts athletic performance and increases stamina.

Evidence supporting increased protein consumption for those reasons isn’t conclusive. But protein supplements do appear to improve performance during resistance or endurance training and can help with post-workout recovery.

Bodybuilders also rely heavily on protein supplements. Supplements containing whey are most popular, because whey is reputed to enhance muscle growth and recovery after strength workouts. (Casein protein doesn’t build muscle; it’s better at preventing muscle from breaking down.) 

Whey is the most anabolic protein, so it makes sense for muscle building. And studies show that added protein may help people add muscle mass – but only if they’re also exercising regularly and following a healthy diet.

The performance and muscle-building benefits of added protein for non-athletes still haven’t been fully proven, though. And there’s no evidence that putting protein powder in coffee automatically encourages muscle growth if you don’t work out and eat properly.

Protein Deficiencies

Some people simply don’t get enough protein in their diet.

There’s lots of protein in meat, fish, poultry and dairy products. But vegans and vegetarians may need protein supplements to be sure they get the amino acids they need for proper bodily function. Protein deficiency can also be an issue for people who largely follow plant-based diets.

You already consume enough protein if you eat a “normal” diet with ample amounts of animal-derived protein, or if you compensate with enough protein-heavy foods like tofu, edamame, tempeh, quinoa, seeds and nuts. Otherwise, protein supplements could be a sensible addition to your diet – or your coffee.

That brings up another question: is there any benefit to putting protein powder in coffee instead of your food, water or smoothies?