Does Protein Powder Have Caffeine? (What You Need To Know)

Do Protein Powders Contain Any Caffeine Or Not?

Most protein powders do not contain caffeine, but some may contain small amounts as an added benefit.

If you have never checked the label of the protein powder you bought, you may think that protein is the only ingredient, but there are many more. One can be caffeine, the most famous stimulant in the world.[1]

Before we move on, let's get one thing straight: protein powder is not coffee. So, if you're worried about getting the jitters or having trouble sleeping, you can rest easy. In 99% of the cases, the caffeine content is negligible if we look exclusively at the amount in the protein shakes.

If you mix coffee with protein powder, the situation is completely different.

For example, the Starbucks coffee chain offered a shake (called Protein Blended Cold Brew), which was relativity popular for increasing protein and caffeine intake at once in the morning.

The Caffeine Content Of Brand Name Protein Powders 

To save you some time if you want to buy protein powders, I checked the caffeine content of numerous popular protein powders and shakes.

One shot of espresso is around 60 to 70 mg of caffeine, which will give you a better idea of the caffeine content in protein powders.[2]

After reading, you will be sure that the best protein powders will not cause a restless night just because you drank a protein shake after a late workout:

Types Of Protein Powder And Their Caffeine Content

There are numerous different types of protein powders available on the market. Each has its own unique benefits and nutritional profile factors. In terms of caffeine content, the amount can vary depending on the brand and type.

I've singled out two of the most popular dairy and two plant-based proteins to help you better understand how the caffeine content compares.

Whey Protein Powder

It comes from milk during cheese production and is by far the most popular protein powder type. There are good reasons why this is so.

Bioavailability is excellent, so it quickly becomes available to aid muscle synthesis and build muscle mass.[3]

If you are lactose-intolerant, go for the whey protein isolate to alleviate lactose intolerance symptoms.

Whey naturally does not contain caffeine, not even whey protein concentrate.

However, when manufacturers add caffeine to protein shakes and powders, they most often decide to do it with whey, so pay special attention to the nutrition facts label if you want to avoid caffeine.

Casein Protein Powder

Same as whey, casein is a protein found in milk. However, there is one significant difference.

Casein is absorbed slowly, making it perfect for consumption when you need a steady energy source or are looking for weight loss. On the other hand, when you want to feed the muscles fast, then whey is a better option.

Casein protein does not contain caffeine, so feel free to take it at night. It won't stimulate your central nervous system unless you choose caffeinated casein shakes.

Soy Protein Powder

Soy and, thus, soy protein powder has been unfairly criticized for a long time. Now we know that it can be consumed safely.[4]

Recently, soy protein powder has gained significantly in popularity, especially among vegans and those looking for a lactose-free alternative.

Most soy proteins and vegetable proteins generally do not contain caffeine, but it is not true that all plant-based proteins are caffeine free. You have to check the label, the same as for milk protein.

Pea Protein Powder

Another popular vegan protein is pea protein powder. As is the case with soy and other plant-based proteins, producers usually make them caffeine-free.

Nevertheless, there are caffeinated protein versions like KOS Plant Based Protein Powder which contains 50 to 60 mg of caffeine per serving.

How To Choose A Protein Powder Without Caffeine

When choosing a protein powder, you should primarily pay attention to its ingredients, quality, reliability of the manufacturer, and expiration date.

After you ensure everything is fine, it's time to check other features that will usually dictate how much caffeine the protein powder has.

Many exercisers do not want additional caffeine in their protein shakes because they prefer coffee and don’t want to increase their caffeine intake or are simply caffeine sensitive.

I know it can be overwhelming, but fortunately, you can take some simple steps.

Check The Label

I have to re-emphasize how important it is to check the label. You should generally do that with anything you buy, especially food, supplements, and cosmetics.[5]

Protein powder is no different. If you are trying to find out does protein powder have caffeine, this is the best way to find out. And not just that.

You will see whether it has other sources of caffeine, such as guarana or green tea extract. Don't forget that coffee is not the only source of caffeine. Calories, healthy fats and carbs, including sugar, will be listed too.

Additionally, look for any harmful ingredients you may be allergic to or intolerant to, such as dairy, soy lecithin, cellulose gum, acesulfame potassium (sweetener), or gluten.

Consider Plant-based Options

Many plant-based protein powders are made from sources such as peas, rice, hemp, or pumpkin seeds, which are naturally caffeine-free.

I'm not saying milk (whey) is not naturally caffeine-free, but for some reason, caffeine is more often present in such protein shakes compared to plant-based ones.

They are also suitable for vegans and vegetarians and can provide a range of essential amino acids, vitamins, and minerals.

Choose Reputable Brands

Protein powders famous brands offer are usually more expensive, but at least you know what you are paying for.

A reputable brand undergoes rigorous testing and quality control measures to ensure its best protein powder is safe and effective.

You will be sure that only the best ingredients are used, and the label is 100% honest, without hidden parts. Look for brands that are transparent about their manufacturing processes and ingredient sourcing.

Consult With A Healthcare Professional

Caffeine and protein powders probably won’t cause any problems to healthy adults, but before adding any new supplement to your diet, it's always best to consult a healthcare professional.

Your doctor can help you determine which one is best for your needs and advise you on how much to consume protein powders daily.

Additionally, they can help you monitor any potential side effects or interactions with medications.

The Benefits And Risks Of Combining Them

Combining caffeine with protein powder is relatively common among fitness enthusiasts. The taste is delicious, although it is not the easiest job in the world to understand the powder in coffee.

You can try two cups of coffee and one scoop of protein powder to get a properly mixed beverage and prevent fatigue onset.

And why would they do that? The reasons are apparent - to combine numerous benefits of protein and caffeine.

Pros

You may be in a hurry in the morning and need a coffee boost ASAP, but you also want to nourish your body with protein. You don't have to choose between macronutrients and natural stimulant; you can mix them.

It's a very convenient option, especially if your stomach is not that sensitive. If it is, eat something first to prevent heartburn and stomach pain.

It can be a cost-effective combination because you will save the money you spend on coffee in the cafe.

Half an hour or an hour before a workout coffee-protein shake is simply perfect. Give the muscles amino acids and the brain an energy kick.

Those who are not pleased with their body weight and want to lose weight will potentially improve their situations as well.

Cons

There are many other benefits, but there are also potential risks when combining protein powder and caffeine.

Consuming too much caffeine can lead to adverse effects such as jitters, insomnia, anxiety, and rapid heart rate, while excessive protein intake can cause digestive issues and dehydration.

So, you should prioritize health over short-term gym success. That is my suggestion even to athletes.

Protein Powder With Caffeine Questions

So, What’s The Right Option For You?

Whether you decide to stick with caffeine-free protein powder or opt for a little extra energy boost, remember that the most important thing is finding what works for you and your body without jeopardizing your night's sleep.

Before we part ways, let me leave you with a few key takeaways.

First, always read the label and do your research before purchasing any supplements. Second, don't assume that all protein powders are the same, as there can be vast differences in ingredients and nutritional value.

And finally, consistency, hard work, and a positive attitude are just as important as supplements.

References: 

1. https://pubmed.ncbi.nlm.nih.gov/1356551/
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
3. https://www.sciencedirect.com/science/article/pii/S0889157522003143
4. https://www.hsph.harvard.edu/nutritionsource/soy/
5. https://labelsunwrapped.org/explore-labels/supplements