Protein is everywhere right now. Cereal boxes, chips, cookies, and yes—even your morning coffee. Starbucks and Tim Hortons both launched protein-fortified lattes this year, sold as a functional health upgrade. The message is clear: you’re not getting enough protein, but this drink will fix that.
Here’s the catch: most people already get enough protein without even trying. In fact, many overshoot the recommended amount without realizing it.
How Much Protein Do You Actually Need?
The science is simple. The recommended dietary allowance (RDA), backed by decades of peer-reviewed research, is:
0.8 g of protein per kilogram of body weight per day
That means:
- A 60 kg (130 lb) person needs ~48 g/day.
- A 75 kg (165 lb) person needs ~60 g/day.
Now let’s put that into perspective. One Starbucks protein coffee has 36 g. Add an XACT Protein Wafer at 15 g, and you’re already at 51 g—a full day’s worth for many people, before lunch or dinner even hit the table.
Where Athletes Break the Curve
For everyday people, hitting the RDA isn’t difficult. But athletes are a different story. Hard training, lifting, running, or long endurance sessions drive up the requirement dramatically:
1.6–2.0 g of protein per kilogram of body weight per day
That same 60 kg person now needs 100–120 g/day. Suddenly, protein snacks aren’t just “extra”—they’re building blocks for:
- Recovery
- Muscle adaptation
- Long-term performance
At these levels, protein wafers, shakes, and bars become tools in the training cycle—not just another snack.
Why the Protein Craze Feels Misplaced
A recent CBC report nailed it: protein has become a cultural shorthand for health. People see the word and assume it’s always good, whether or not their diet actually needs more of it.
The truth? Most Canadians don’t have a protein problem. What’s more common:
- Diets lacking in quality
- Micronutrient imbalances
- Overreliance on highly processed foods
So, Is Protein Coffee Useless?
Not exactly.
- If you regularly skip meals, it might help you hit baseline needs.
- If you’re an athlete, it could play a small role in your much bigger fueling plan.
But here’s the perspective check: for the average person, one coffee + one snack might already cover the whole day’s needs.
The real question isn’t “Am I getting enough protein?”—
It’s “Am I using it strategically, in the right amounts, and at the right times?”
Key Takeaway
Protein isn’t rare.
What’s rare is context.