I’ve been a fitness fanatic for the better part of a decade, and when I tell you I’ve tried just about every trending protein product out there, I’m not kidding. Most of my early 20s were spent slugging down Isopure Zero Carb protein drinks that somehow tasted like a green apple Jolly Rancher, walking home from my favorite local gym with that post-workout glow. There was the phase where I swore PB Fit on a rice cake with sugar-free syrup was the peak of “high-protein snacking,” and another where I tested every protein bar I could get my hands on. I’ve blended powders, choked down shakes, and tried every protein trend in the book.
But these days, I lean more toward whole foods (give me a steak over a chalky shake any day), but I still like to dabble in whatever protein trend is making the rounds. So when I saw that Starbucks had dropped its own version of a protein coffee, I knew I had to try. The classic vanilla protein latte wasn’t bad by any means. The flavor was strong, the protein was high, and the ingredient list was shorter than I expected. But while the grande version packed 32 grams of protein, it also had 34 grams of sugar, which is a little more than I’d like to start my day with (especially when the CDC recommends women keep added sugar to under 10 percent of daily calories). So, in the hopes of making a healthier version, and saving the $9 that latte cost me, I decided to try making my own at home. Spoiler alert: it was way better and still packed with protein.
Why add protein to your coffee?
It seems like protein is finally having its moment. While it’s always been a staple in the fitness world, more people are starting to understand just how important it is for energy, metabolism, and even mood. Whole food protein sources will always be best (eggs, meat, seafood, tofu, beans, etc.), but snacks or drinks where you can throughout the day can add up. “Adding protein to a carbohydrate-rich meal or drink helps slow digestion, so the carbohydrate breaks down into sugar more slowly and over a longer period of time,” says Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington. “This is great for balancing energy, mood, and blood sugar. Plus, protein’s important for supporting lean body mass, metabolism, and satiety.”
“Protein’s primary job is to preserve lean muscle mass and assist with recovery and repair throughout the body,” agreed Lisa Moskovitz, RD, founder of The NY Nutrition Group and author of The Core 3 Healthy Eating Plan. And because proteins powders blend seamlessly into coffee or smoothies, it makes it easy to sneak in extra protein throughout the day to get an additional boost than you would just from your meals.
Why the protein you use matters
Don’t get me wrong, any type of protein is better than none, but not all protein is created equal. If you’re choosing to make your own latte at home instead of grabbing one from the drive-through, you might as well do a little research on what’s going into it. Starbucks’ version uses whey protein which does the job, but the brand isn’t exactly transparent about where it’s sourced or what else is in the mix. That’s one reason I prefer to make my own at home, because I know exactly what’s going into it and can tailor it to what my body needs.
Many traditional whey or plant-based powders rely on artificial sweeteners or fillers, but there are other options that tend to have shorter ingredient lists and are third-party tested for quality and purity. That means you’re getting the benefits of protein without the unnecessary additives. “By swapping out conventional protein powders for higher-quality versions, you may expect better absorption rates and tolerance levels,” Moskovitz explained. She also warned to make sure it’s a protein powder with all amino acids: “When it comes to protein, it works best when delivered to the body consistently throughout the day with all 9 essential amino acids present.” Click here for our expert guide on picking the right protein powder for you.
My recipe to make the viral Starbucks protein latte at home
Ingredients:
- 1–2 shots espresso (or ½ cup strong brewed coffee)
- 1 scoop collagen peptides (or protein of choice)
- ½ cup unsweetened almond milk (or milk of choice)
- 1–2 teaspoons maple syrup or a few drops of stevia (optional)
- Ice (if making it iced)
Instructions:
- Brew your espresso or coffee.
- In a small frother or blender, combine almond milk and collagen until smooth and frothy.
- Pour the espresso over ice (if cold) or into a mug (if hot).
- Add your collagen/protein milk mixture and stir well.
- Sweeten to taste and enjoy.
Madison Freeman, Contributing Wellness Writer
Madison is a lifestyle writer with a love for all things health and wellness. Her work can be seen in Prevention Magazine, Clean Plates, Byrdie, and more!
Feature images credited to: Blackday | Adobe Stock, Caroline Taborda | Dupe, Anna-Claire Tiller | Dupe, Alyssia Rose | Dupe
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