- Home Care Association of Americawww.hcaoa.org
- FamiliesUSAwww.familiesusa.org
- Health Finderwww.healthfinder.gov
- National Institute of Mental Healthwww.nimh.nih.gov
- National Institutes of Healthwww.health.nih.gov
- Office of Long Term Living – Quality Assurance Helpline 800-757-5042 555 Walnut Street, Harrisburg, PA 17101-1919
- Allegheny County Area Agency on Aging 412-350-4235 2100 Wharton Street, 2nd Fl., Pittsburgh, PA 15203
- Beaver County Department of Aging 724-847-2262 1020 8th Ave., Beaver Falls, PA 15010
- Cambria County Department of Aging 814-539-5595 110 Franklin Street, Johnstown, PA 15901
- Washington County Department of Aging 724-228-6856 100 West Beau Street, Washington, PA 15301
- Westmoreland County Department of Aging 724-830-4444 Troutman’s Building 200 S Main Street Greensburg, PA 15601
- What Is Protein Coffee? Benefits & How to Make It
You’ve probably heard that when it comes to managing your appetite and balancing your blood sugar, a high-protein breakfast is the way to go. If you’re like most adults, you also like a cup or two of coffee in the morning to give you a quick boost in energy, and it’d be ideal if you could simply consume protein coffee in the morning.
So this raises the question, “Can I add protein powder to my coffee?”
Yes, you can.
In fact, “protein coffee” is attributed with many of the same health perks as keto coffee (which is typically consumed for its appetite-quelling, fat-burning effects).
Below we’ll look at both the pros and cons of consuming protein in coffee (or coffee-flavored protein powder if you choose to go this route), plus the best way to make protein coffee if you’re interested in adding it to your regular pre-workout or morning routine.
What is protein coffee?
Like the name implies, protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to, such as collagen protein, protein from bone broth, plant protein or whey protein.
This protein powder is usually vanilla, chocolate or unflavored.
Although it depends on your preferences, many people consume it as an iced/chilled beverage (like a protein shake) that is made with coffee-flavored protein powder, since most powders usually dissolve well in in cool liquids (but they may become lumpy when added to hot beverages).
Protein is a macronutrient that helps power muscles, supports muscle growth and strength, and assists in exercise recovery. This is exactly why protein powders are popular among athletes and bodybuilders and why they’re also recommended for many active adults who are looking to grow and maintain muscle mass.
Coffee nutrition alone does not provide you with protein (or many calories either). It only has about five calories per cup and almost no fat, protein or carbs.
Many people choose to drink protein coffee before workouts or in the morning to help keep hunger in check. While caffeine may be less beneficial after a workout, protein powder following exercise can help with muscle recovery and support a healthy metabolism.
Others like to sip on caffeinated drinks throughout the day to quench their thirst and appetite, although there are pros and cons to this approach. (For example, it may make you feel jittery and anxious.)
Benefits
Coffee itself, especially high-quality, organic coffee, is linked with some impressive health benefits, such as lowering risk for certain diseases and increasing energy levels, motivation, performance and focus. That’s because coffee contains both caffeine and antioxidants, which studies show together can help promote healthy aging and a high metabolism.
About three to four cups of coffee daily seem to be the sweet spot for providing more benefits than harm, according to one review.
Why add protein powder in coffee? Consuming protein also has many advantages when it comes to physical performance, sustaining high energy levels and achieving body composition improvements.
When you add caffeine to the protein mix, you’ll likely find that you have an easier time building muscle and more power and motivation while working out.
The combination of protein powder and coffee/caffeine together can provide some of the following benefits:
- Support for building muscle mass when combined with strength training, which supports a healthy metabolic rate.
- Help preventing loss of muscle mass/muscle wasting (sarcopenia).
- A boost in exercise performance, including by reducing fatigue and muscle soreness.
- Increased mental focus and help with memory recall and other cognitive functions.
- Reduction in hunger and cravings, which can help with calorie intake and weight loss/weight management, according to many studies.
- Intake of antioxidants that are linked with protection against neurodegenerative conditions like dementia, Alzheimer’s disease and Parkinson’s disease. These include polyphenols and the antioxidants caffeic, chlorogenic, coumaric, ferulic and sinapic acid.
- Increased production of “feel-good hormones” like dopamine and serotonin, which have anti-depressive effects.
- Help with exercise and muscle recovery, due to help from essential amino acids and caffeine’s effects on blood pressure, which help bring more nutrients, fuel and oxygen to muscles.
- Supporting gut integrity and immune function.
- Potentially support for metabolic and heart health by lowering blood pressure, improving circulation, reducing inflammation, normalizing insulin sensitivity and reducing cholesterol.
- Increased intake of vitamins B2, B1 and B3; potassium; and manganese from coffee.
Keep in mind that some people respond to coffee/caffeine badly, so make sure to take it slow when adding more to your routine. Be especially cautious about your caffeine intake if you have a history of anxiety, panic attacks, insomnia, acid reflux, a sensitive stomach or heart disease.
How to make
To make protein coffee at home, you can either use a coffee-based protein supplement mixed with water or milk, or you can simply add your favorite protein powder to freshly brewed coffee.
Whether you like having protein coffee cold or hot is up to you and may depend on when and where you drink it. One protein coffee trend is using cold brew or cold black coffee.
What is the best protein coffee? It all comes down to the quality of the ingredients you use.
For the most benefits, consider using a quality protein powder, such as collagen, whey, hemp or bone broth. Look for one that is made with non-GMO ingredients, no added sugar or fillers, and that’s sourced from humanely raised animals if it’s not a vegan product.
Tips for making protein coffee:
- Most people have the best results when combining protein powder with either cold liquid if you’re willing to blend the two or with piping hot liquid. Hot liquids tend to make the powder become foamy. For the best results, try blending or frothing.
- Some protein powders don’t dissolve well in hot coffee and wind up causing an unpleasant texture. You may have to experiment to figure out which type you like best.
- Avoid adding too much sugar, creamer or milk if weight loss is a goal of yours. Be sure to find a low-sugar protein powder as well.
- Ideally consume coffee with protein about 30 minutes to one hour before a workout or within an hour or so after exercising.
Final thoughts
- Protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to.
- The combination of caffeine and protein (which contains amino acids) can have many positive effects, such as boosting weight loss, reducing hunger, improving focus and stamina during workouts, reducing inflammation, and improving exercise recovery.
- For the best results, drink this combo in the morning to keep your appetite in check or about an hour prior to a workout.
- Choose a protein powder that isn’t made with added sugar, fillers, artificial sweeteners and other additives.
Protein Coffee Recipe
-
Total Time: 5 minutes -
Yield: 1 -
Diet: Gluten Free
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Description
Protein coffee is a very simple concept: It marries the morning iced coffee (often cold brew) with a protein shake. You simply choose the protein shake flavor. It’s a perfect high-protein, low-carb way to start the day.
Ingredients
- 1 cup coffee (such as cold brew)
- 1 cup unsweetened almond milk
- 1 scoop protein powder (collagen protein, bone broth, whey, plant protein, etc.)
- ½ cup ice
Instructions
- Prepare the coffee ahead of time, such as the day before. It needs to be cold.
- Mix the cold coffee with almond milk and protein powder in a blender.
- Pour over the ice in a large glass.
- Prep Time: 5 min
Category: Beverages
Method: Blending
Cuisine: American
Nutrition
- Serving Size: 16 oz.
- Calories: 126
- Sugar: 0.3g
- Sodium: 43mg
- Fat: 3.7g
- Saturated Fat: 0.4g
- Unsaturated Fat: 3.1g
- Trans Fat: 0g
- Carbohydrates: 2.9g
- Fiber: 1.6g
- Protein: 20.6g
- Cholesterol: 4mg
The post What Is Protein Coffee? Benefits & How to Make It appeared first on Dr. Axe.
Read more » - Baked Quinoa with Apples Recipe
Start your day with a warm, nourishing breakfast that balances protein, complex carbohydrates, healthy fats and natural sweetness, without refined sugar or empty calories. This baked quinoa with apples recipe is a wholesome, satisfying dish that will support steady energy, gut health and overall wellness.
It’s gluten-free, full of fiber and provides a good dose of micronutrients. Better yet, it’s easy to make, comforting and tastes like fall in a bowl.
Key ingredients
You can’t make baked quinoa without quinoa, of course, and as you probably guessed, this recipe also calls for apples. Here are the main players in this baked quinoa with apples recipe:
Quinoa
Quinoa is the base of this recipe and brings an impressive nutritional profile. It’s considered a complete plant protein because it contains all nine essential amino acids, making it ideal for muscle repair and energy production.
Quinoa is also high in fiber, magnesium, iron and manganese, which support digestion, heart health and healthy blood sugar balance.
Apples
Diced apples add natural sweetness, crunch and a dose of vitamin C to the dish. They’re also high in soluble fiber, particularly pectin, which supports gut health, satiety and healthy cholesterol levels.
Apples are rich in antioxidants that help combat free radical damage and support the immune system.
Applesauce
Unsweetened applesauce keeps the baked quinoa moist and tender while enhancing its natural apple flavor. It’s a smart way to add sweetness without refined sugar and provides an extra boost of fiber, vitamin C and phytonutrients.
You can make your own raw homemade applesauce or or even slow cooker cinnamon applesauce.
Eggs
Eggs are the binding agent in this dish, helping the quinoa mixture hold together as it bakes. They also supply high-quality protein, healthy fats and choline, nutrients important for brain, liver and heart health.
Using pasture-raised eggs increases the omega-3 content and micronutrient density.
Cinnamon
This warm, fragrant spice not only makes the dish taste like a cozy fall dessert, but also delivers powerful antioxidants. Cinnamon has been studied for its ability to help regulate blood sugar levels, reduce inflammation and support metabolic health.
Pecans
Chopped pecans lend a pleasant crunch and a dose of healthy monounsaturated fats to the final dish. They also provide plant-based protein, fiber and antioxidants, which are beneficial for heart health and satiety.
Honey
A drizzle of raw honey ties everything together with natural sweetness. Honey contains trace enzymes, phytonutrients and antioxidants, offering a more wholesome alternative to refined sugar.
A small amount goes a long way in enhancing flavor without spiking blood sugar dramatically. Plus, the beneficial effects of honey and cinnamon used together, like they are in this baked quinoa with apples recipe, are enhanced, according to research.
Also worth noting is the pinch of sea salt for mineral content and to enhance flavor, while using water to cook the quinoa allows the natural flavors of the other ingredients to shine through.
How to make baked quinoa with apples
Here’s how to prepare this delicious and nutritious recipe:
- Cook the quinoa. Bring one cup of water to a boil, add ½ cup quinoa, then reduce the heat and simmer for about 10-15 minutes until the quinoa is tender and most of the water is absorbed.
- Mix the base. Transfer the cooked quinoa into an oven-safe bowl. Stir in two eggs, five tablespoons of unsweetened applesauce, a pinch of sea salt and ¼ teaspoon of cinnamon until fully combined.
- Bake. Place the bowl under the oven broiler on low for about seven minutes or until the mixture begins to set.
- Add toppings. Once baked, top with two teaspoons of chopped pecans, ¾ cup of diced apples and one teaspoon of honey for crunch, freshness and sweetness.
- Serve warm. Enjoy on its own, or pair it with yogurt or extra fruit for a more filling breakfast.
Baked Quinoa with Apples Recipe
-
Total Time: 35 minutes
-
Yield: 2
-
Diet: Gluten Free
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this.tooltipElement ) { return; } this.tooltipElement.innerHTML = message; } }; window.TastyRecipes.ajax = { sendPostRequest( url, data, success, failure ) { const xhr = new XMLHttpRequest(); xhr.open( 'POST', url, true ); xhr.send( this.preparePostData( data ) ); xhr.onreadystatechange = () => { if ( 4 !== xhr.readyState ) { return; } if ( xhr.status === 200 ) { success( JSON.parse( xhr.responseText ) ); return; } failure( xhr ); }; xhr.onerror = () => { failure( xhr ); }; }, preparePostData( data ) { const formData = new FormData(); for ( const key in data ) { formData.append( key, data[key] ); } return formData; }, }; window.TastyRecipes.ratings = { defaultRating: 0, currentRatingPercentage: 100, savingRating: false, init( minRating ) { this.minRating = minRating; this.formWatchRating(); this.closeTooltipWhenClickOutside(); this.addBodyClassBasedOnSelectedRating(); this.backwardCompFormRatingPosition(); }, formWatchRating() { const ratings = document.querySelectorAll('.tasty-recipes-no-ratings-buttons [data-rating]'); if ( ratings.length { event.preventDefault(); this.defaultRating = event.target.closest( '.checked' ).dataset.rating; this.setCheckedStar( event.target ); this.maybeSendRating( this.defaultRating, event.target ); this.setRatingInForm( this.defaultRating ); } ); } }, closeTooltipWhenClickOutside() { window.addEventListener( 'click', e => { // Bailout (don't remove the tooltip) when the clicked element is a rating star, or it's the tooltip itself. if ( e.target.closest( '.tasty-recipes-rating' ) || e.target.classList.contains( 'tasty-recipes-static-tooltip' ) ) { return; } window.TastyRecipes.staticTooltip.destroy(); } ); }, setRatingInForm( rating ) { const ratingInput = document.querySelector( '#respond .tasty-recipes-rating[value="' + rating + '"]' ); if ( ! ratingInput ) { return; } ratingInput.click(); }, addBodyClassBasedOnSelectedRating() { const ratingInputs = document.querySelectorAll( 'input.tasty-recipes-rating' ); if ( ! ratingInputs ) { return; } for ( const ratingInput of ratingInputs ) { ratingInput.addEventListener( 'click', currentEvent => { const selectedRating = currentEvent.target.getAttribute( 'value' ); this.handleBodyClassByRating( selectedRating ); this.toggleCommentTextareaRequired( selectedRating ); } ); } }, handleBodyClassByRating( rating ) { if ( rating < this.minRating ) { document.body.classList.remove( 'tasty-recipes-selected-minimum-rating' ); return; } document.body.classList.add( 'tasty-recipes-selected-minimum-rating' ); }, toggleCommentTextareaRequired( rating ) { const commentTextarea = document.getElementById( 'comment' ); if ( ! commentTextarea ) { return; } if ( rating { window.TastyRecipes.staticTooltip.changeMessage( response.data.message ); window.TastyRecipes.staticTooltip.show(); this.updateAverageText( response.data, recipeCardElement ); this.maybeFillCommentForm( response.data ); // Hide the tooltip after 5 seconds. setTimeout( () => { this.maybeResetTooltip( recipeCardElement, response.data, rating ); }, 5000 ); }, () => { this.resetTooltip( recipeCardElement ); } ); }, updateAverageText( data, recipeCardElement ) { if ( ! data.average ) { return; } this.setRatingPercent( data ); if ( ! data.count ) { return; } const quickLink = document.querySelector( '.tasty-recipes-rating-link' ); if ( quickLink ) { this.setTextInContainer( quickLink, data ); this.setPartialStar( quickLink ); } const cardStars = recipeCardElement.querySelector( '.tasty-recipes-ratings-buttons' ); cardStars.dataset.trDefaultRating = data.average; this.setTextInContainer( recipeCardElement.querySelector( '.tasty-recipes-rating' ), data ); }, setTextInContainer( container, data ) { if ( ! container ) { return; } if ( data.label ) { const ratingLabelElement = container.querySelector( '.rating-label' ); if ( ratingLabelElement ) { ratingLabelElement.innerHTML = data.label; } return; } const averageElement = container.querySelector( '.average' ); if ( averageElement ) { averageElement.textContent = data.average; } const countElement = container.querySelector( '.count' ); if ( countElement ) { countElement.textContent = data.count; } }, setPartialStar( container ) { const highestStar = container.querySelector( '[data-rating="' + Math.ceil( this.defaultRating ) + '"]' ); if ( highestStar ) { highestStar.dataset.trClip = this.currentRatingPercentage; } }, setRatingPercent( data ) { this.defaultRating = data.average.toFixed( 1 ); const parts = data.average.toFixed( 2 ).toString().split( '.' ); this.currentRatingPercentage = parts[1] ? parts[1] : 100; if ( this.currentRatingPercentage === '00' ) { this.currentRatingPercentage = 100; } }, setCheckedStar( target ) { const cardRatingContainer = target.closest( '.tasty-recipes-ratings-buttons' ); const selectedRatingElement = cardRatingContainer.querySelector( '[data-tr-checked]' ); if ( selectedRatingElement ) { delete selectedRatingElement.dataset.trChecked; } const thisStar = target.closest( '.tasty-recipes-rating' ); thisStar.dataset.trChecked = 1; thisStar.querySelector( '[data-tr-clip]' ).dataset.trClip = 100; }, maybeFillCommentForm( data ) { if ( ! data.comment || ! data.comment.content ) { return; } const commentForm = document.querySelector( '#commentform' ); if ( ! commentForm ) { return; } const commentBox = commentForm.querySelector( '[name=comment]' ); if ( ! commentBox || commentBox.value ) { return; } // Add comment details for editing. commentBox.innerHTML = data.comment.content; if ( data.comment.name ) { commentForm.querySelector( '[name=author]' ).value = data.comment.name; commentForm.querySelector( '[name=email]' ).value = data.comment.email; } }, maybeResetTooltip( recipeCardElement, data, rating ) { if ( this.savingRating === rating ) { this.resetTooltip( recipeCardElement, data ); } }, resetTooltip( recipeCardElement, data ) { window.TastyRecipes.staticTooltip.destroy(); this.savingRating = false; // Reset the default rating. const cardRatingContainer = recipeCardElement.querySelector( '.tasty-recipes-ratings-buttons' ); if ( cardRatingContainer ) { this.defaultRating = ( data && data.average ) ? data.average.toFixed(1) : cardRatingContainer.dataset.trDefaultRating; cardRatingContainer.dataset.trDefaultRating = this.defaultRating; this.resetSelectedStar( cardRatingContainer, data ); } }, resetSelectedStar( cardRatingContainer ) { const selectedRatingElement = cardRatingContainer.querySelector( '[data-rating="' + Math.ceil( this.defaultRating ) + '"]' ); if ( selectedRatingElement ) { selectedRatingElement.querySelector( '[data-tr-clip]' ).dataset.trClip = this.currentRatingPercentage; selectedRatingElement.parentNode.dataset.trChecked = 1; } const previousSelectedElement= cardRatingContainer.querySelector( '[data-tr-checked]' ); if ( previousSelectedElement ) { const currentSelectedRating = previousSelectedElement.querySelector('[data-rating]'); if ( currentSelectedRating !== selectedRatingElement ) { delete previousSelectedElement.dataset.trChecked; } } }, backwardCompFormRatingPosition() { const ratingsButtons = document.querySelector( '#respond .tasty-recipes-ratings-buttons, #tasty-recipes-comment-rating .tasty-recipes-ratings-buttons' ); if ( ! ratingsButtons ) { return; } const ratingsButtonsStyles = window.getComputedStyle(ratingsButtons); if ( ! ratingsButtonsStyles.display.includes( 'flex' ) ) { ratingsButtons.style.direction = 'rtl'; } if ( typeof tastyRecipesRating !== 'undefined' ) { // Select the rating that was previously selected in admin. ratingsButtons.querySelector( '.tasty-recipes-rating[value="' + tastyRecipesRating + '"]' ).checked = true; } const ratingSpans = ratingsButtons.querySelectorAll( '.tasty-recipes-rating' ); for (const ratingSpan of ratingSpans) { ratingSpan.addEventListener( 'click', event => { if ( ratingSpan === event.target ) { return; } ratingSpan.previousElementSibling.click(); } ); } } }; (function(callback) { if (document.readyState !== "loading") { callback(); } else { window.addEventListener( 'load', callback ); } })(() => { window.TastyRecipes.ratings.init( window.trCommon ? window.trCommon.minRating : 4 ); });
Pin Recipe
const share_pin_buttons = document.getElementsByClassName( 'share-pin button' );
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for ( let share_key = 0; share_key {
e.stopPropagation();
window.open(e.target.dataset.href,'targetWindow','toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=yes,width=500,height=500');
return false;
} );
}
}
Description
This baked quinoa with apples recipe is delicious, and it’s high in protein, complex carbs and healthy fats. It’s sure to start your day off right.
Ingredients
- ½ cup quinoa
- 1 cup water
- 2 eggs
- 5 tablespoons applesauce
- pinch of sea salt
- ¼ teaspoon cinnamon
- 2 teaspoons chopped pecans
- ¾ cup apple
- 1 teaspoon honey
Instructions
- Bring 1 cup of water to a boil, add ½ cup quinoa, then reduce the heat and simmer for about 10-15 minutes until the quinoa is tender and most of the water is absorbed.
- Transfer the cooked quinoa into an oven-safe bowl. Stir in 2 eggs, 5 tablespoons of unsweetened applesauce, a pinch of sea salt and ¼ teaspoon of cinnamon until fully combined.
- Place the bowl under the oven broiler on low for about seven minutes or until the mixture begins to set.
- Once baked, top with 2 teaspoons of chopped pecans, ¾ cup of diced apples and one teaspoon of honey for crunch, freshness and sweetness.
- Prep Time: 5 min
- Cook Time: 30 min
- Category: Breakfasts
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 293g
- Calories: 301
- Sugar: 11.1g
- Sodium: 71mg
- Fat: 10.3g
- Saturated Fat: 2g
- Unsaturated Fat: 8.3g
- Trans Fat: 0g
- Carbohydrates: 41.4g
- Fiber: 5g
- Protein: 12.2g
- Cholesterol: 164mg
The post Baked Quinoa with Apples Recipe appeared first on Dr. Axe.
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