How to Make Protein Coffee and Avoid the Afternoon Slump

How I start my day with 20+ grams of protein—without eating breakfast.

Does your energy crash around 3:00 p.m. most days? Mine did too… until I overhauled my coffee.

Like many, I used to skip breakfast and run on caffeine alone. I knew I wasn’t getting enough sleep, but I didn’t realize how much my lack of protein in the morning was sabotaging my energy, metabolism, and focus.

After working with a nutritionist, I learned that starting the day with protein (especially within the first hour of waking) helps stabilize blood sugar, balance hormones, and prevent those dreaded afternoon crashes. The challenge? I didn’t have time—or honestly, the appetite—for a full meal.

That’s when protein coffee became my go-to solution. It’s simple, energizing, and tastes like a creamy latte—with the added benefit of 20+ grams of protein.

The Best Way to Make Protein Coffee

Making protein coffee wasn’t easy at first and I tried a few different methods. Here’s how I’ve perfected making protein coffee after lots of trial and error:

1. Start with a tall tumbler.

Mixing protein powder into coffee takes more space than your typical morning cup. I recommend a 20-ounce or larger tumbler so you have room to blend without spills.

2. Add your base liquid.

Start with about ½ cup of milk or creamer. Protein powders blend best in a liquid base—just like a smoothie. Too little liquid makes the powder clump instead of dissolve.

3. Add your protein powder and supplements.

Mix your protein powder into the milk or creamer before adding coffee. Hot coffee alone will cause most powders to clump and taste chalky.

This is also a great time to add any powdered supplements you use—like collagen, mushrooms, or ashwagandha. I keep all of mine in these glass and bamboo canisters.

4. Blend with a handheld mixer.

A standard frother isn’t powerful enough to mix protein properly. You’ll need a mini handheld mixer with a whisk attachment, compact enough for a tumbler. Here’s the one I use — it’s small, affordable, and blends to perfection in 20 seconds flat.

5. Brew your coffee and combine.

Once your powder mixture is smooth, pour in 12 ounces of hot coffee.
I like to use the “strong brew” setting on my Keurig since the protein and milk slightly mellow the coffee’s intensity.

Give it a quick stir or blend, and that’s it—you’ve got a protein-packed latte that’s creamy, energizing, and metabolism-friendly.

My Must-Have Ingredients

Whey Protein Powder
I’ve tried several, but Isopure Unflavored Whey Protein blends the best and is completely taste-neutral. It adds 25 grams of protein and zero carbs—perfect for coffee.

Collagen Powder
For joint, skin, and hair health, I use Live Conscious Collagen Peptides, which includes five types of collagen plus Biotin and Vitamin C.

Ashwagandha Powder
A powerful adaptogen known to help manage stress, support focus, and balance hormones. It also adds subtle depth to the flavor of coffee.

I sometimes mix in maca or a mushroom blend, but these three are my daily staples.

Why Protein Coffee Works

Protein coffee isn’t a gimmick—it’s a smart, quick way to stabilize energy for high-capacity people on the go. Instead of running on caffeine alone, you’re giving your body sustainable fuel that supports mental clarity and hormone balance throughout the day.

I love how something so small can become a grounding ritual—a daily reminder that you can nourish your body and protect your peace, even in the middle of a busy week.

As always, talk to a licensed healthcare professional before making any dietary or exercise changes.