To optimize your fitness and simplify your morning routine, it is recommended to target a daily intake of at least 1.5 g of protein per kilo of body weight, a goal that can be easily supported by adding 20 g of protein powder to your morning coffee.

noli's read

A daily intake of 1.5 g of protein per kilo is scientifically consistent for supporting vitality, satiety, and physique on a daily basis. Indeed, several meta-analyses, such as the one by Morton et al. published in the British Journal of Sports Medicine, confirm that a target between 1.2 and 1.6 g/kg of protein optimizes body composition and general fitness, well above the official minimum intake of 0.8 g/kg. As for the tip of combining protein and coffee, science validates this practical synergy with no loss of nutritional quality. Furthermore, observational studies indicate that the presence of protein slows digestion, which allows for a more gradual release of caffeine and helps avoid the common mid-morning energy crash. While 20 g of powder technically equals the protein content of 3 eggs, whole foods retain the advantage of a natural matrix rich in essential vitamins and lipids, making protein coffee an excellent practical option rather than a perfect substitute.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
4. 4Tagawa R, Watanabe D, Ito K, et al. 2020
5. 5Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015