BCAAs and caffeine are two of the most popular ergogenic aids for athletic performance.
Both have the potential to increase energy and enhance endurance, and BCAAs can support muscle protein synthesis.
But, can you combine BCAAs into coffee?
The short answer is yes, but let's examine the best practices for mixing BCAA powder into coffee.
Can You Mix BCAAs in Coffee?
In general, it is perfectly safe to mix BCAAs into coffee as long as you do not have a caffeine intolerance or sensitivities.
This generality extends to mixing protein powder with coffee as well.
Safety considerations
There are very few safety considerations for combining BCAAs with coffee.
The primary thing to remember is that caffeine is a stimulant and consuming too much caffeine, particularly in one sitting, can cause side effects such as jitteriness, nervousness, rapid heart rate, high blood pressure, difficulty sleeping, agitation, and heart palpitations.
Additionally, if mixing BCAAs into hot coffee, you should not shake a sealed coffee tumbler or container to blend in your protein powder.
Similarly, if you are trying to mix powdered BCAAs into hot coffee, you should not use a blender at high speed with the lid on top.
In either of these cases, the container will become pressurized due to the steam.
If the pressure increases too rapidly, the top can explode off of the container or blender, causing serious injury.
Or, when you go to open the vacuum-sealed coffee mug or blender, the release of pressure can cause a similarly dangerous situation.
Potential interactions between caffeine and BCAAs
There are no direct negative interactions between caffeine and BCAAs, but caffeine can interfere with sleep, so you should not have a protein powder coffee drink in the evening.
Additionally, low-quality BCAA powders or protein powders with sugar alcohols and fillers can cause digestive distress among other health issues.
Can You Put BCAAs in Hot Coffee?
It is safe to put BCAAs into hot coffee. However, it is advisable not to add protein powder into boiling liquid, as it can potentially denature some of the protein. However, this is not a concern as long as the coffee is below boiling point.
That said, be mindful of the safety considerations regarding mixing BCAAs or protein powder into hot coffee in a sealed container discussed above.
Benefits of Mixing BCAAs with Coffee
There are several potential benefits of combining BCAAs with coffee or other caffeinated beverages.
Here are some of the top benefits of adding BCAAs to coffee:
Enhanced energy and focus from caffeine and BCAAs together
Caffeine and BCAAs have independently been shown to improve energy levels and focus, particularly during endurance exercise.
Combining BCAAs with coffee or another caffeine source has the potential to augment these benefits since you are stacking them together.
However, because caffeine is a stimulant and a diuretic, having too much caffeine can be unsafe and detrimental.
Here’s where combining caffeine and BCAAs can be helpful: if you keep your caffeine intake between 100 and 200 mg and then supplement it with BCAAs, you can enhance your energy, endurance, and resistance to fatigue during prolonged exercise without the negative side effects of excessive caffeine intake.
Improved workout performance
Caffeine can increase energy levels and performance.
BCAAs can also potentially enhance performance by providing your muscles with a ready source of energy.
The unique chemical structure of BCAAs allows these amino acids to bypass the normal digestion route and be used directly by your muscles to produce ATP.
ATP can be considered the energy currency of your cells.
Therefore, ingesting BCAAs during workouts can potentially help conserve glycogen stores (a limited resource) during endurance exercise so that you can continue performing at a high intensity for longer workouts.
Potential Downsides of Mixing BCAAs and Coffee
Although combining BCAAs with caffeine can boost athletic performance, there can be a few potential downsides, including the following:
Digestive issues from combining BCAAs with coffee
Coffee can cause digestive symptoms such as bloating, gas, and diarrhea.
For example, marathon runners with sensitive stomachs can experience “runner’s trots,” or the sudden need to use the bathroom, during a run if they drink too much coffee before running.
BCAAs typically don't cause digestive issues when you choose a clean BCAA powder or supplement.
However, some protein powders for athletes add extra BCAAs.
These protein powders may contain artificial sweeteners and other fillers that often do cause digestive distress.
Similarly, if you are lactose intolerant and consume whey protein powder, or otherwise choosing a protein powder sourced from something you are sensitive or intolerant to, you may experience digestive issues when combining coffee with protein powder.
This is why it is especially important to choose clean BCAA supplements.
Taste and texture considerations
Not all protein powders mix well with water, coffee, or any other beverage.
Most standalone BCAA powders are flavorless and should mix well into coffee.
That said, adding protein powder or BCAA powders into hot coffee can potentially cause clumping while mixing protein powder into iced coffee can prevent the powder from fully mixing in.
This can result in a gritty texture.
You may need to experiment to find the best protein powder or BCAA supplement for coffee.
Keep in mind that even unflavored protein powders often have a subtle flavor.
For example, collagen protein can taste somewhat salty and have umami undertones while hemp protein can taste grassy.
Mixing these types of protein powders into coffee can result in an unpleasant-tasting concoction.
Some athletes enjoy mixing flavored protein powder into coffee, but this comes down to personal preference.
How to Mix BCAAs with Coffee
Here are a few tips for how to mix BCAAs into coffee:
- Use a blender or frother to mix protein powder or BCAAs into room-temperature coffee or cold brew.
- If you want your coffee warm, you can heat it up after mixing in the protein powder. Heat in short intervals, stirring frequently before continuing to heat your beverage.
- Adding milk or plant-based milk can impart creaminess and improve flavor over adding BCAAs to black coffee. For best results, combine the BCAA powder with milk in a shaker bottle first and then add that mix to coffee.
- Do not use a shaker ball in a sealed coffee cup or blender to mix BCAA powder into hot coffee.
- Choose pure BCAA powders to prevent clumping, taste issues, and digestive problems.
Conclusion
Mixing BCAAs with coffee has the potential to boost athletic performance by increasing energy levels and focus.
Generally, it is safe to have BCAAs and caffeine together as long as you are keeping your caffeine intake under 200 mg or so.
