What Does Dr. Stacy Sims Put in Her Morning Coffee?

December 8, 2025 •

3 min read

As seen on podcasts and social media, exercise physiologist Dr. Stacy Sims starts her day with a protein-fortified coffee, or "proffee," to optimize female performance. This morning ritual is a key part of her nutrition philosophy, providing a strategic protein boost to prevent muscle breakdown and stabilize energy levels.

Quick Summary

Dr. Stacy Sims adds 30 grams of protein powder and milk to her morning coffee, creating a drink that supports muscle, stabilizes energy, and prevents the catabolic effects of fasted training.

Key Points

Strategic Protein Intake: Dr. Stacy Sims adds 30 grams of protein powder to her morning coffee to fuel her body and protect lean muscle mass, a method she calls "proffee".
Avoid Fasted Workouts: Her protein coffee recipe is a direct alternative to fasted training, which can increase stress and negatively impact lean muscle mass in women.
Stabilized Energy: The added protein helps blunt the cortisol spike that can result from drinking black coffee on an empty stomach, leading to more stable energy levels.
Cold Mixing is Key: For a smooth texture, the protein powder must be mixed with a cold liquid, like milk, before adding the coffee, preventing clumping.
Addresses Female Physiology: This practice directly addresses the unique nutritional needs of women, including countering the "anabolic resistance" seen in perimenopausal women.
Convenient Habit-Stacking: The proffee allows for easy habit-stacking, combining an existing routine (coffee) with a crucial nutritional action (protein intake).

Dr. Sims' Signature Morning 'Proffee'

Dr. Stacy Sims has revolutionized how women approach nutrition and training, popularizing her mantra, "women are not small men". A perfect example of her tailored approach is her morning coffee, a deliberate nutritional strategy rather than a simple caffeine fix. Instead of drinking a regular black coffee, Sims adds a significant dose of protein to her brew to optimize her body's state right from the start of the day. This simple yet powerful habit, often shared on her Instagram and in interviews, has gained significant traction for its effectiveness.

The Method: Recipe and Preparation

To make Dr. Sims' morning proffee, the key is to ensure the protein powder is mixed with a cold liquid first. This is a crucial step that prevents the powder from clumping or curdling when it hits the hot coffee, a common complaint for those new to protein coffee.

Dr. Sims' Proffee Recipe

Ingredients:
- One double shot of cold coffee or cold brew
- 4 ounces of cold milk (e.g., unsweetened almond milk)
- 2 level tablespoons (approx. 30g) of a high-quality protein powder (like Momentous or Truvani)
Instructions:
1. Pour the cold milk into a glass or shaker.
2. Add the protein powder and shake or stir vigorously until completely smooth and dissolved. The liquid must be cold to avoid clumping.
3. Carefully pour the double shot of cold coffee into the protein-milk mixture.
4. Stir again or shake gently to combine. Add ice if desired.
5. For convenience, the protein and milk mixture can be prepared the night before and stored in the fridge.

The 'Why': Optimizing Female Physiology

Dr. Sims' approach to morning coffee is rooted in the unique physiological needs of women. Unlike men, women's bodies react differently to certain stressors, and the standard advice of fasting or consuming only caffeine before a workout can be counterproductive. The addition of protein addresses several key female-specific nutritional needs.

Prevents Catabolism: Fasting or training on an empty stomach can increase stress, particularly for women, leading to a catabolic (muscle-wasting) state. The leucine-rich protein in her coffee triggers muscle protein synthesis early in the day, protecting lean mass and promoting recovery from previous workouts.
Stabilizes Energy and Cortisol: Consuming protein helps buffer the cortisol spike that can come from pure black coffee alone. This leads to more stable energy levels throughout the morning, preventing the "caffeine jitters" and subsequent energy crash.
Combats Anabolic Resistance: For perimenopausal and post-menopausal women, the body develops "anabolic resistance," meaning it requires more protein to build and repair muscle. This morning protein hit, combined with other high-protein meals throughout the day, helps overcome this resistance.
Habit-Stacking: Sims herself notes that adding protein to her existing morning coffee habit is an easy and effective way to ensure she gets adequate nutrition without extra effort, especially on busy mornings.

Comparison: Dr. Sims' Proffee vs. Other Morning Brews


Feature	Dr. Sims' Proffee	Standard Black Coffee	Bulletproof Coffee
Key Ingredients	Coffee, milk, protein powder	Coffee, water	Coffee, MCT oil, butter/ghee
Protein Content	High (~30g)	Negligible	Negligible
Primary Goal	Muscle protection, stable energy	Caffeine stimulant	Ketosis support, high calories
Cortisol Impact	Buffered by protein	Potential spike	Minimal impact
Recommended For	Women needing protein, fueling pre-workout	Simple caffeine boost	Keto dieters, fat-adapted athletes
Convenience	Can be prepped ahead	Instant	Requires blending, potentially messy

The Importance of Fueling Properly

Dr. Sims' proffee is a perfect example of a larger nutritional principle: fueling strategically for performance and overall health, especially for women. By prioritizing protein intake in the morning, women can lay the groundwork for a more resilient, hormonally balanced, and performance-oriented day. This approach stands in stark contrast to the dated advice of calorie restriction or fasted training, which, based on her research, can be detrimental to female physiology.

For more insights into female-specific training and nutrition, visit her official website Dr. Stacy Sims.

Conclusion

Dr. Stacy Sims' morning protein coffee is far more than a wellness trend; it is a scientifically backed nutritional strategy for women. By adding 30 grams of protein powder to her coffee, she effectively protects her muscles, stabilizes her energy, and supports her unique physiological needs. This simple, habit-stacked modification is a powerful example of how intentional and gender-specific fueling can lead to tangible improvements in performance and well-being. It underscores her core message that women need to fuel for their bodies, not like smaller versions of men.

Frequently Asked Questions

Mixing the protein powder with a cold liquid first is essential to prevent the powder from clumping or curdling. Protein denatures when exposed to high heat, so mixing it with cold milk ensures a smooth, pleasant texture.

While the recipe was developed with female physiology in mind, men can also benefit from adding protein to their morning coffee for a sustained energy release and muscle support. However, Sims' research specifically addresses the greater need for intentional fueling in women to avoid negative impacts from fasted exercise.

Dr. Sims has mentioned using high-quality protein powders, including Momentous and Truvani, in her recipes. She often opts for unflavored or chocolate whey protein isolate or plant-based protein powders.

Her recipe typically calls for around 30 grams of protein powder, a quantity she highlights as an effective dose for women to stimulate muscle protein synthesis and support recovery.

Sims explains that fasting and intense training can spike cortisol levels and lead to a catabolic state, where the body breaks down muscle tissue for fuel. Fueling with protein beforehand protects lean mass and supports hormonal balance.

While her primary morning coffee recipe focuses on protein and fat, her broader nutrition advice often includes pairing protein with carbohydrates before exercise. For instance, she might consume a small carb source with her coffee before a workout to further support fueling.

The main benefits include supporting muscle protection, promoting stable energy levels throughout the morning, providing a convenient method for adequate protein intake, and preventing the negative hormonal effects of fasted exercise, particularly for women.