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 Sass says that you also need to take into account the carb-to-protein ratio. You want to be in the 3:1 ratio range, which is“about 60 grams of carbs and 20 grams of protein in that first post-training performance meal,” she says.“A protein coffee alone won't provide that, but it could be part of the meal if the overall meal is balanced and whole food-focused to replenish nutrients beyond protein.” (Think: a small bowl of oatmeal with a banana plus proffee.) That’s why it’s key to look at all of the ingredients, not just the protein content, she says. ANDIEZ Librarian Things I Do in My Spare Time Books Poster

What You Should Avoid

When to comes to choosing your protein source—there are plenty on the market, including high-protein milk, pre-mixed protein shakes, and powders among others—you want to steer clear of added sugars. Put into foods for flavor, these sweeteners, when consumed in large quantities, can wreak havoc on your health, leading to weight gain, higher cholesterol and blood pressure, and an increased risk of cancer, diabetes, and heart disease. In fact, a 2014 JAMA study revealed that added sugar consumption was directly linked to an uptick in cardiovascular disease mortality.

The problem: Added sugars are often hiding in plain sight. They“can not only be hidden but can also have‘hidden names,’” explains Galloway.“Keep your eyes open for things like evaporated cane juice, dextrose, or HFCS. I also try to avoid certain artificial sweeteners, like aspartame.”

Galloway also recommends avoiding additives that could cause digestive upset or an allergic reaction.“For example, if you are allergic to legumes, then you should keep an eye out for milks that include locust or carob gum,” she says.“Other additives, like guar and xanthan gum, even pea protein itself, can cause digestive issues, so I always recommend just listening to your body and feeding it what feels best.”

Should You Drink Proffee Before or After a Ride?

Due to the high protein content, proffee makes for a good recovery drink after logging miles, but it could also be treated as a preride source of fuel.“Consuming protein before and after working out enhances recovery,” says Erika Villalobos-Morsink, RD, a clinical sports dietician.

Research backs this up. When men were split into two groups, one taking a preworkout protein shake and the other a postworkout shake, it was found that after three weekly workouts for 10 weeks, there was no real difference in the muscle strength or size between the two groups. Researchers suggest that the optimal window for protein consumption is wider than immediately following a workout.

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