6 Caffeine-filled recipes to fuel athletes: Energize with Coffee

"Coffee isn't a meal" - a common saying from dietitians, well-intentioned to remind people to fuel with nutrients & calories, not just caffeine. But I'm here today to remind people that if you want to, you can make your coffee into a meal!

Caffeine is a well-known ergogenic aid with the benefits of improving endurance, strength, speed, reaction time, focus, perceived energy, and reduced fatigue! Coffee, a natural source of caffeine, is one of the most commonly consumed beverages across the globe. Female athletes might be wondering how they can get the benefits of caffeine through the coffee they love to drink. Although coffee alone isn’t a meal, when you add nutrients to your coffee and make delicious combinations, you’ll find that you actually can fuel & caffeinate at the same time!

In this article, I’m sharing my 7 favorite caffeine-filled coffee recipes to fuel female athletes! My personal favorites are the vanilla latte overnight oats and daily hot collagen coffee- recipes included below! But first, let’s talk about the benefits of caffeine and coffee in a female athlete’s diet.

Research currently supports that female athletes benefit from caffeine in doses of 3-6mg/kg body weight. For a 150-pound person, 3-6mg/kg looks like approximately 200-400mg. Although this amount is most easily consumed through caffeine supplements, including pre-workout powders, energy drinks, caffeine capsules, and sports nutrition products, many female athletes want to consume caffeine from whole foods.

Caffeine is naturally found in coffee and tea, two of the world's most commonly consumed beverages. However, it’s also found in cocoa beans, cocoa powder and chocolate, guarana seeds, mate, matcha, and soft drinks/sodas. Among all caffeine sources, coffee is the primary contributor to caffeine intake across all age groups in the United States. Up to 90% of Americans report drinking coffee, with over 60% consuming it daily and an average intake of 3 cups of coffee per day!

Though not a source of calories (coffee has only about 1-2 calories per 8oz cup), coffee has nutritional benefits beyond caffeine. Coffee is also a source of antioxidants, including chlorogenic acids, phenolic acids, and flavonoids, as well as trace amounts of magnesium, potassium, vitamin B2 and vitamin B3. 

However without macronutrients, the perceived energy boost isn’t actually coming from energy. True energy for your body only comes in the form of calories and macronutrients. Any calories, carbohydrates, sugar, or fat found in coffee come from the added products like cream, milk, and added sugar or syrups. In fact, sometimes coffee gets a bad reputation for being high in sugar due to these added ingredients.

However, I’m here as a sports dietitian to tell you that you can use coffee in delicious recipes to reap the benefits of caffeine and antioxidants while adding nutrients to fuel your body for sport! By intentionally adding muscle-boosting protein, fueling complex carbs, hormone-supporting healthy fats, skin and ligament-protecting collagen, you can create caffeine-filled coffee recipes to fuel female athletes!

The recipes below start with a standard hot coffee for the morning, a simple recipe that I actually consume every day, then get more complex, turning coffee into full meals and sweet treats!

HEALTHY COFFEE RECIPES FOR FEMALE ATHLETES

Daily Hot Coffee

Try this combination to boost nutrition in your usual cup of coffee with protein, fats, and even some calcium and vitamin D! As somebody who wakes up at 6am but does not eat breakfast until 8am due to demands of motherhood, drinking this coffee with 12g of protein (24g if I have two cups) ensures that I am breaking my fast and supporting my hormones in the morning. Although endurance athletes should aim for more carbohydrates pre-workout, some strength-power sport athletes or athletes on a light/active recovery day may find this coffee as a decent pre-workout if they do not like to eat solid food early in the morning.  

Ingredients:

• 8 oz hot coffee

• 1 Tbsp Collagen (5g)

• 1 Tbsp Creamer of your choice (Natural Bliss Sweet Cream)

• 4 oz High Protein Filtered Whole Milk (Fairlife)

Directions:

Mix collagen into hot coffee until completely dissolved; add remaining ingredients and enjoy 1-2 cups each morning.

Nutrition facts per 12oz prepared:

• 130 calories, 8g carbohdyrate, 5g added sugar, 12g protein, 5g fat, approximately 100mg Caffeine, 7mg Phosphorous, 50IU Vitamin D, 205mg Calcium, 316mg Potassium, 7mg Magnesium

Iced Protein Coffee

When you’re craving an afternoon iced coffee but know that you need some actual nutrition you can consider making this simple iced protein coffee. It’s really as simple as making a protein shake but you get to have caffeine too! Just like going out for an iced coffee, I strongly suggest you fancy it up with some whipped cream to really treat yourself to this 20g protein beverage! The flavor combinations are limitless pending the coffee beans and protein powder choice. My personal favorite is vanilla whey protein powder however you can opt for chocolate, peanut butter, birthday cake - options are limitless!

Ingredients:

• 4oz Milk of choice (whole milk used in nutrition facts)

• 1 scoop Vanilla Protein Powder (equating to 15-20g protein)

• Handful of ice

• 8 oz cold coffee

• 2 Tbsp whipped cream

• Dash of cinnamon or sprinkle of cocoa powder on top

• OPTIONAL: Switch up protein powder flavor, consider chocolate milk, add a tbsp of flavored coffee creamer, or a ½ tsp of vanilla extract to provide different flavors.

Directions:

In a shaker bottle, blend milk and protein powder together until smooth. Pour protein shake into a large glass over ice. Then pour iced coffee in as well and add whipped cream on top and a sprinkle of cinnamon. Add straw and enjoy. OPTION to blend for a frozen blended protein coffee.

Nutrition facts per 15oz prepared:

• 200 calories, 11g carbohdyrate, 0g added sugar, 21g protein, 8g fat, approximately 100mg Caffeine, 165mg Phosphorous, 95IU Vitamin D, 300mg Calcium, 446mg Potassium, 266mg Magnesium, 1.3mg Pantothenic Acid

Avocado Mocha Smoothie

Chocolate, Coffee, Avocado, Spinach …sound like a weird combination? Don’t knock it until you try it. I invented this recipe when I used to go to work very early and did not have a break until hours later – I needed a meal that would wake me up and fuel me for hours! Breakfast and coffee all mixed into one blended meal! The high-fat content from avocado, nut butter, and a suggested 2% or whole milk will keep you full and satisfied. The spinach and cocoa powder give a surprising boost of 4.7mg iron per smoothie. I personally use espresso in this recipe to boost caffeine content; however, home brewed coffee can also be used.

Ingredients:

• ½ Avocado

• 8oz Chocolate Milk (optional high protein milk)

• 3 oz espresso, cold or cooled

• 1 Scoop Chocolate flavored Protein Powder (15g protein serving)

• 1 Tbsp cocoa powder

• 1 Tbsp almond or cashew butter

• Handful spinach

• Ice as desired

Directions:

Use cold espresso or if freshly brewed, allow to cool off near to room temperature. In a high-powered blender, add all ingredients. Ice is optional (this meal actually tastes fine at room temperature, but traditional smoothies are cold). Blend until smooth.

Nutrition facts per 16oz prepared:

• 500 calories, 32g carbohydrates, 14g sugar, 6g added sugar, 36g protein, 28g fat, approximately 180mg Caffeine, 437mg Phosphorous, 200IU Vitamin D, 522mg Calcium, 1400mg Potassium, 180mg Magnesium, 2.7mgPantothenic Acid , 26mg Vitamin K, 4.7mg Iron

Vanilla Latte Overnight Oats

If you love coffee and you love overnight oats, you’ve got to try this! In fact, I don’t personally like overnight oats but I like coffee so much that I still like this recipe! Every time I have left over coffee in the pot that I don’t want to waste, I’ll make a few mason jars of vanilla lattee overnight oats. Whether you have this in the morning for breakfast, or an afternoon pick-me-up snack, you are fueling with complex carbs and fiber, and surprisingly getting a boost of iron as well.

Ingredients:

• ½ cup Almond Milk

• 2 oz Cold Coffeee

• 1 Tbsp Almond Butter

• 2 tsp Maple syrup

• ⅛ tsp  Vanilla Extract

• ½ cup Quick Cooking Oats

• 1 Tbsp Chia Seeds

• 1 Tbsp Mini Chocolate Chips

Directions:

In a mixing bowl whisk together almond milk, cold coffee, half of the almond butter, maple syrup and vanilla extract. Stir in the oats and chia seeds until well combined. Cover and refrigerate for at least 3 hours or up to overnight. To serve, divide between bowls and top with the remaining almond butter and chocolate chips.

Note: You can make 2-5 servings at a time, store in air tight containers in refrigerator for up to 5 days.

Nutrition facts per 1 serving:

• 430calories, 51g carbohdyrate, 15g natural sugar, 10g fiber, 12g protein, 21g fat, approximately 30mg Caffeine, 375mg Phosphorous, 100IU Vitamin D, 780mg Calcium, 572mg Potassium, 160mg Magnesium, 87mg Folic Acid, 116mg Folate,  2.8mg Zinc, 8.5mg Niacin

Peanut Butter Mocha Chia Pudding

This isn’t much for caffeine content, but for those of us who just love the mocha flavor and often have leftover coffee in the pot- put it to good use with this creamy ,rich pudding. High in fat, this creamy pudding will help female athletes reach their energy needs, prevent energy deficiency, and feel fully satiated and fueled for the next day of training while getting the delicious flavors of coffee and chocolate! But don’t glaze over the other nutrients packed in here: 6g fiber, 4.8g polyunsaturated fatty acids including omega-3 fats, 563mg potassium, and even 13g of protein! Enjoy!

Ingredients:

• 1/2 cup Canned Coconut Milk

• 2 tbsp Coffee (brewed drip or espresso for higher caffeine content)

• 1 1/2 tsps Cacao Powder

• 1 Tbsps Chia Seeds

• 1 Tbsp Natural Peanut Butter

• 1 Pitted Date

• 1 tsp Maple Syrup or Honey

• 1 Tbsp Collagen Powder (equivilent to 5g collagen)

Directions:

Add all ingredients to a blender and blend for at least one minute, until completely smooth. Scoop into bowls or jars and refrigerate overnight or for a minimum of three hours. May store in the refrigerator for up to 5 days.

Nutrition facts per 1 serving:

• 460 calories, 24g carbohdyrate, 9g total natural sugar, 6g fiber, 16g protein, 37g fat, approximately 100mg Caffeine, 287mg Phosphorous, 132mg Calcium, 620mg Potassium, 135mg Magnesium, 46mg Folate,  1.8mg Zinc, 4.8mg Niacin, 6.8mg Iron , 4.8g polyunsaturated fatty acids, 5.8g monounsaturated fatty acids

Coco & Coffee Granola

Looking for homemade granola to add to a bowl of vanilla greek yogurt, pour milk over, or snack on like trail mix? Coffee-lovers rejoice, coco & coffee granola is here! Though the caffeine content is minimal, the flavor is maximized! This granola with 26g of carbohydrates will fuel your workouts while the protein & fat will stabalize blood sugar. Feel free to try adding in additional mixins like cocoa nibs, dried fruit, nutmeg or cinnamon! This recipe is for 8 servings to be divided up as desired.

Ingredients:

• 1/4 cup Maple Syrup

• 3 tbsps Coffee (brewed, espresso)

• 2 tbsps Cocoa Powder

• 1/2 tsp Sea Salt

• 2 cups Oats (rolled)

• 1/2 cup Sliced Almonds

• 1/2 Unsweetened Coconut Flakes

Directions:

Preheat the oven to 325ºF (160ºC) and line a baking sheet with parchment paper. In a bowl, whisk together the maple syrup, coffee, cocoa powder, and salt. Add the oats, almonds, and coconut flakes and stir to combine. Spread the mixture evenly onto the baking sheet. Bake for 20 to 25 minutes or until light golden brown, stirring once halfway through. Remove from the oven and let cool completely. It will crisp up as it cools. Store in an airtight container for up to 1 week or freeze for up to 2 months.

Nutrition facts per ½ cup serving:

• 160calories, 23g carbohydrate, 3.5g fiber, 7g total sugar, 5g protein, 6g fat, approximately 20mg Caffeine, 50mgCalcium, 150mg sodium, 160mg Potassium, 1mg Zinc, 6mcg Selenium

Share this with a friend, and tag me on social media @female.athlete.nutrition when you try the recipes!