Protein coffee is one of the simplest strategies Stacy Sims recommends for supporting training, especially in the morning. By adding protein to coffee, it becomes an easy, low-effort way to get around 30 grams of protein early, without needing a full meal or changing a routine.
This article outlines Stacy Sims’ protein coffee recipe and how it fits into her broader nutrition protocol.
TLDR: Stacy Sims Protein Coffee
- What it includes: The drink relies on a short ingredient list built around protein powder, a small amount of milk or milk alternative, and coffee prepared cold.
- How it’s made: Momentous Protein is mixed first, then coffee is added, which helps keep the texture smooth and easy to drink.
- Why it’s used: Protein coffee is a simple way to increase daily protein intake early in the day, especially when appetite is low or mornings are busy.
- When to drink it: Timing is most relevant in the morning, ideally soon after waking, when early nutrition can support performance and daily energy.
- How it fits overall: Protein coffee supports daily protein targets but is not meant to replace meals or broader nutrition.
Protein Coffee Ingredients
Stacy Sims keeps the ingredient list simple for her protein coffee, with specific quantities and a recommended protein source.
- Protein Powder (About 2 Level Tablespoons, ~30 g Protein)
Unflavored is typically used, though chocolate works for a mocha-style option.
Recommended brand from Stacy Sims: Momentous Whey Protein or Momentous Plant Protein - Milk or Milk Alternative (About 4 oz)
Unsweetened almond milk is commonly used to keep sugar low. - Cold Coffee or Coffee Base
Stacy Sims usually prefers cold or iced coffee since it mixes more easily. It can also be made hot, just stir the protein with a little cold water first to prevent clumping.
Exact Protein Coffee Recipe
The Stacy Sims protein coffee is a simple way to start the day. Here’s the exact recipe she uses.
- Add 2 level tablespoons of protein powder to a jar or shaker
This provides roughly 30 g of protein. Unflavored protein from Momentous is typically used, but chocolate can be used for a mocha-style version. - Add about 4 oz of milk or milk alternative
Unsweetened almond milk is commonly used to avoid added sugar. - Stir or shake until the protein is fully dissolved
The mixture should be smooth before adding coffee. - Add cold coffee or a chilled double espresso shot
She typically uses cold coffee. If preparing it hot, add the coffee gradually after the protein is fully mixed. - Seal and mix again
Shake or stir briefly to combine everything evenly. - Refrigerate if preparing ahead
The drink can be stored cold and is ready to use first thing in the morning.
This method keeps the texture smooth while delivering a concentrated protein serving early in the day.
Why Stacy Sims Uses Protein Coffee
Stacy Sims often frames protein coffee as a practical way to avoid training completely fasted, especially during early-morning sessions. When appetite is low and time is limited, adding protein to coffee allows some nutrition to be in place without the need for a full meal.
Hear the full conversation here.
She has spoken about the value of having protein available before exercise to support performance and reduce unnecessary stress during training. Rather than relying on coffee alone, combining it with protein aligns better with the demands of strength and high-intensity work.
In practice, protein coffee is used to:
- Support early training sessions
- Reduce training-related stress
- Help maintain lean muscle mass
- Integrate protein intake into a simple routine
From a longer-term perspective, Stacy Sims links this approach to maintaining lean mass and supporting consistent training adaptations. Training without prior intake can place additional strain on the body, and it may interfere with recovery and muscle preservation over time.
Protein coffee fits into the Stacy Sims supplement list because it is easy to apply consistently. It builds on an existing habit many athletes already have, making it more likely to be used regularly rather than treated as a special or occasional strategy.
You can listen to the full podcast here.
When to Drink Protein Coffee
Stacy Sims places a strong emphasis on timing, particularly in the morning. Drinking protein coffee shortly after waking is intended to support the body during a period when stress hormones naturally rise and energy demands increase.
Consuming protein early helps signal that nutrition is available, which supports metabolic stability and reduces the likelihood of entering a prolonged catabolic state. This is especially relevant for women, where early under-fueling can negatively affect performance and recovery later in the day.
The timing is straightforward:
- Protein coffee is best consumed within about 30 minutes of waking
- This window aligns with the early-morning rise in cortisol
- Including protein early helps set a more stable foundation for training and daily activity
Protein coffee works well in this window because it is easy to consume even when appetite is low. It provides protein without the need for a full meal, making it a practical option before morning workouts or busy starts to the day.
Popular Protein Powder Options For Coffee
| Product | Best For | Why It Fits |
|---|---|---|
| Momentous Whey Protein Isolate | Stacy Sims–recommended option | NSF Certified for Sport, whey isolate, mixes cleanly in protein coffee, higher-quality sourcing |
| Momentous 100% Plant Protein | Dairy-free alternative | Complete amino acid profile, NSF Certified for Sport, suitable for plant-based diets |
| Nutricost Whey Protein | Budget-friendly daily use | More affordable option, simple whey concentrate, practical for frequent use |
The Importance of Protein in Your Daily Routine
Protein plays an important role in supporting muscle maintenance, recovery, and overall body composition. Experts such as Stacy Sims and Rhonda Patrick often emphasize protein as a daily priority rather than something to focus on only around workouts, especially for people who train regularly.
For active women, daily intake targets are higher. Intakes around 1.6 to 2.2 g per kg per day, roughly 0.7 to 1 g per lb, are often used to support training, recovery, and lean mass retention. Lower intakes closer to 1.4 g per kg may still work depending on training volume and goals.1International society of sports nutrition position stand: nutritional concerns of the female athlete | Sims et al. | 2023 | Journal of the International Society of Sports Nutrition
Protein needs increase further when:
- Training intensity or volume rises
- Maintaining lean mass becomes a priority
- Age-related changes affect muscle response
As women move through perimenopause and menopause, protein requirements tend to rise again. One reason for this increase is a reduced response to protein intake. After eating, older women generally experience a smaller rise in muscle protein synthesis compared to younger women, even when consuming similar amounts of essential amino acids. In some cases, this response is up to 40 percent lower.
Because of this reduced sensitivity, higher protein intake is needed to achieve similar outcomes. This applies both to total daily intake and to the amount consumed at each meal.
Per-meal protein needs tend to shift with age:
- About 0.24 g per kg per meal in younger women
- Closer to 0.4 g per kg per meal in older women2Effects of leucine-enriched essential amino acid and whey protein bolus dosing upon skeletal muscle protein synthesis at rest and after exercise in older women | Wilkinson et al. | 2018 | Clinical Nutrition
Hormonal fluctuations add another layer. Protein needs are not constant across the menstrual cycle, and overall requirements increase during the luteal phase.3Phase of menstrual cycle affects lysine requirement in healthy women | Kriangsinyos et al. | 2004 | American Journal of Physiology-Endocrinology and Metabolism Consistent intake across the day becomes more effective than relying on a single large protein serving.
Distribution matters alongside total intake:
- Protein consumed every 3 to 4 hours supports lean mass retention
- Spreading intake across meals is more effective than clustering protein later in the day
Whole foods should remain the primary source of protein, but meeting higher daily targets through meals alone is not always practical. In these situations, supplementation can help close the gap.
Protein powders are often used for convenience and consistency. Whey protein is commonly chosen due to its amino acid profile and ease of digestion. Higher-protein diets combined with resistance training are linked with greater lean mass retention and lower fat mass compared to standard-protein approaches.4Nutrition for Older Athletes: Focus on Sex-Differences | Strasser et al. | 2021 | Nutrients
Tune into the complete interview here.
Frequently Asked Questions
Dr Stacy Sims’ protein coffee is a simple way to combine coffee with protein powder to support daily protein intake, particularly early in the day.
Stacy Sims most often recommends a high-quality protein powder from Momentous, which she uses due to its formulation and third-party testing standards.
Yes, the Dr Stacy Sims protein coffee recipe involves mixing protein powder with a small amount of milk or milk alternative first, then adding cold coffee to keep the texture smooth.
Stacy Sims generally uses protein powder equivalent to 30g of pure protein per serving, added to her coffee. This fits within her broader emphasis on meeting daily protein needs consistently.
Stacy Sims uses whey protein when tolerated but also supports plant-based protein options for those who avoid dairy, provided they offer a complete amino acid profile.
Protein coffee is not intended to replace meals. It is used as a practical tool to add protein early in the day, especially when a full meal is not appealing.
No, hot coffee does not significantly reduce protein quality. Heat can change the structure of protein, but it does not destroy amino acids or reduce nutritional value. The main issue is texture, as hot liquid can cause clumping, especially with whey protein.
References
- 1International society of sports nutrition position stand: nutritional concerns of the female athlete | Sims et al. | 2023 | Journal of the International Society of Sports Nutrition
- 2Effects of leucine-enriched essential amino acid and whey protein bolus dosing upon skeletal muscle protein synthesis at rest and after exercise in older women | Wilkinson et al. | 2018 | Clinical Nutrition
- 3Phase of menstrual cycle affects lysine requirement in healthy women | Kriangsinyos et al. | 2004 | American Journal of Physiology-Endocrinology and Metabolism
- 4Nutrition for Older Athletes: Focus on Sex-Differences | Strasser et al. | 2021 | Nutrients
Disclaimer: The above information is for research and educational purposes only and not a substitute for professional medical advice. See full medical disclaimer.
