Coffee + Proteins: the advantages
The combination of whey protein with some natural source of caffeine can be effective in reducing the perception of exertion, helping to extend exercise time and improving the performance of athletes.
Several studies have shown that caffeine acts on the central nervous system and is able to improve sports performance, suggesting that the mechanism of action is due to a decrease in perceived physical exertion induced by caffeine. Caffeine, combined with a protein source , it also contributes to the acceleration of the metabolism, to burn fat, to lose weight.
Even a normal cappuccino is to be considered a protein coffee: the whey protein (known as whey protein) is considered of the highest quality, as it is highly digestible, and is able to supply all the essential amino acids (those that the body cannot produce) and branched-chain amino acids (BCAAs).
. Others mix java with a few tablespoons of vegetable protein powder, infusing the coffee with about 20-25 grams of protein.Adding two scoops of collagen to the infusion provides approximately 11 grams of protein. Another option is to simply add milk or a high-protein vegetable drink, such as oat, soy, pea: both offer 8 grams of protein per 200ml. Collagen has no flavor or aroma, and unflavoured, sugary plant drinks are also pretty neutral, but both will add a rich texture to coffee, much like cream. To make a protein coffee, you can combine coffee with frozen fruit, vegetable protein powder, nut butter and a spice, such as cinnamon or ginger. This combination is a balanced way to enjoy coffee, meet protein needs and benefit from plant foods rich in nutrients and antioxidants. , the building blocks of proteins, for the maintenance, repair and healing of body tissues. These include muscles, enzymes, hormones, immune cells, skin and hair.
Because exercise puts strain on the body, protein needs are higher if you exercise. For more active people, the optimal daily protein intake is between 1.2 and 2 grams per kilogram of body weight. The lower extremity is appropriate for cardio exercises, and the upper extremity is reserved for those engaged in strength programs or high-intensity workouts, which additionally load the muscles. Greater muscle load requires more protein.
At meal, we are talking about a protein intake between 0.25 and 0.40 grams per kilogram of body weight, 4 or 5 times a day. For a person weighing around 70 kilograms, the amount to consume is between 17-27 grams of total protein for breakfast. Ideally, that dose of protein would be balanced with the other two macronutrients the body needs: fat and carbohydrates. This is because consuming adequate protein without enough fat or carbohydrates can cause the proteins taken in for energy to be burned, which prevents them from being used for cell repair.
At breakfast, the ideal protein intake is around 20 grams. Balance sources to get protein from breakfast foods: for example, if your protein coffee is made with a ready-to-drink protein shake that contains 20 grams of protein per breakfast. portion, it is not necessary to eat eggs, Greek yogurt or another protein source for breakfast. On the other hand, if the proffee is made with the addition of a lower protein food or drink, such as collagen powder or pea milk, the meal can be complete by increasing the protein source.
Keep in mind that more protein is not better, so the goal is to meet, but not exceed, the protein requirement. If protein coffee alone meets the total intake for a given meal, it is best to combine it with healthy sources of fats and carbohydrates, such as half an avocado and fresh fruit.
unwanted foods, such as artificial sweeteners, dyes, flavors and preservatives, or too much added sugar. This is valid in any case, for every food, but in the case of protein coffee it is even more important to evaluate the nutritional aspects of protein milks, powders, creams, ready smoothies.
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