Protein Coffee Is Having a Moment: What the New Functional Drink Trend Means

Coffee has always been about one thing: caffeine.

But that is changing.

A new wave of functional drinks is turning the morning coffee into something that can also deliver protein, creatine, and fiber. The latest example is Perelel’s Triple-Support Protein, which has moved into more than 65 Bluestone Lane cafés in the U.S. through a year-long partnership.

The interesting part isn’t just the product.

It’s the idea of putting sports nutrition directly into an everyday coffee routine.

What Is Protein Coffee?

Protein coffee is exactly what it sounds like: coffee combined with a protein source, usually through a protein powder or a ready-made functional formula.

But the newer products are going further.

Perelel’s formula provides 20g of plant-based protein, 3g of creatine monohydrate and 5g of low-FODMAP prebiotic fiber per serving. Bluestone Lane is using it in protein coffee and a Pumpkin Chai protein smoothie.

So instead of thinking:

Coffee in the morning. Supplements later.

The industry is starting to ask:

Why not combine them?

Why Is Protein Coffee Getting Popular?

Convenience is probably the biggest reason.

Most people don’t want a complicated supplement routine.

If someone already has a morning coffee every day, adding protein to that routine is much easier than remembering another shake later.

And this is part of a bigger shift in sports nutrition.

Protein is moving out of the traditional gym environment and into everyday foods and drinks — from yogurts and snacks to ready-to-drink beverages and now café menus.

The Bluestone Lane partnership is particularly interesting because it puts a supplement formula into a normal daily ritual, rather than asking consumers to visit a supplement store or mix a powder at home.

But Does the Science Support the Formula?

There is some interesting evidence, but this is where we need to keep our heads on straight.

Perelel reported results from a randomized, double-blind, placebo-controlled study involving 39 women aged 30–60 who used the formula daily for four weeks.

The company reported improvements in total and LDL cholesterol, feelings of fullness and spatial memory compared with placebo.

That’s interesting.

But four weeks and 39 participants is still a small study.

It also tested the complete formula, not protein, creatine and fiber separately. That means we shouldn’t automatically assume that the results prove each individual ingredient caused the reported effects.

In other words, promising research? Yes.

Proof that protein coffee will improve your health? No.

What About the Creatine?

The addition of creatine is probably the most interesting part from a sports-nutrition perspective.

Creatine isn’t new. What is changing is where it is being used.

It has traditionally been associated with gym-goers, strength training and athletic performance.

Now brands are increasingly positioning creatine as part of broader everyday nutrition.

Putting 3g into a protein-and-fiber formula makes the product less about a single bodybuilding goal and more about an all-in-one nutritional routine.

That doesn’t mean everyone needs creatine in their coffee.

It simply shows how familiar sports-nutrition ingredients are moving into mainstream wellness.

Is Protein Coffee Better Than a Normal Protein Shake?

Not automatically.

If you already get enough protein from food, adding a protein coffee isn’t necessary just because it sounds convenient.

And if you don’t enjoy coffee, there’s obviously no reason to force it.

The real advantage is convenience.

For someone who already drinks coffee and struggles to get enough protein during a busy day, combining the two can be a practical option.

The same applies to fiber and other functional ingredients.

The product doesn’t have to be revolutionary to be useful.

Sometimes making good nutrition easier is the innovation.

What This Means for Pakistan

This is a trend worth watching.

Pakistan’s supplement market is still heavily centred around tubs, powders and shaker bottles. But consumer habits are changing globally.

Protein is becoming less of a “gym supplement” and more of an everyday nutrition ingredient.

Could we eventually see protein coffee becoming normal in Pakistani cafés?

Honestly, it wouldn’t be surprising.

The bigger lesson for supplement brands is simple:

The next growth opportunity may not be another bigger tub of powder. It may be finding a way to put nutrition into habits people already have.

Coffee is one of those habits.

And that’s why protein coffee could be more than just another Instagram trend.

References

https://www.cstore.news/article/bluestone-lane-adds-perelel-protein-to-65-caf-s-nationwide

The Benefits of L-Theanine: What Does Science Actually Say?

Less tension.

More sleep.

Calmer mind without feeling sleepy.

Sounds pretty good, don’t it?

But how much of that is substantiated by research?

There’s a lot of justified interest. But the science is more complicated than some supplement labels suggest.

L-Theanine: What Is It?

L-theanine is an amino acid that occurs naturally, primarily in tea leaves, especially green and black tea. It is also in some mushrooms. (Cleveland Clinic)

Unlike amino acids that are building blocks of proteins, L-theanine is not a building block that your body uses to build proteins.

It has attracted attention because it seems to affect processes involved in brain activity, relaxation, stress and attention.

This is where the reputation for “calm focus” comes from.

But having an interesting biological effect is not the same as demonstrating that a supplement treats a specific health problem.

That’s where it gets interesting.

Top L-Theanine Benefits

The main areas that have been studied by researchers are:

• Tension and release
• Focus and attention
• Feeling
• Nap
• Cognitive functioning

Not all of these cases have evidence of equal strength.

And this area is where it’s worth looking past the marketing hype.

L-Theanine and stress relief

One of the most widely discussed uses of L-theanine is for stress reduction.

A 2026 systematic review and meta-analysis of 31 randomized controlled trials, involving 1,168 participants, reported that:

A small decrease in acute stress was observed after a single dose.

However, one major limitation was that the finding regarding stress was heavily influenced by studies considered to be at high risk of bias. (Nature)

So yes, there’s a signal here.

But it is not strong enough to say:

“L-theanine cures anxiety or stress disorder.”

That’s a much larger claim.

Can L-Theanine Increase Your Focus?

This is perhaps the most intriguing finding to emerge from the new research.

A meta-analysis in 2026 found that a single 200 mg dose taken 30-60 minutes before cognitive testing significantly improved choice reaction time in healthy adults.

In layman’s terms, participants performed better on a specific measure of attention. (Nature)

But note the wording.

It wasn’t, “L-theanine makes you smart.”

It was an improvement on one specific cognitive test.

That’s a much more realistic way to read the result.

And this may be why L-theanine is popping up in products marketed around calm or focused energy.

L-Theanine & Sleep?

Another area where the research is promising, but don’t expect a sleeping pill effect.

A systematic review and meta-analysis of 19 studies involving 897 participants was published in 2025.

Some subjective sleep outcomes improved, including sleep onset latency, daytime dysfunction and overall subjective sleep quality, researchers said. (PubMed)

Another systematic review specifically looked at supplementation via the diet, and included 13 trials with 550 people. Doses ranging from 200 to 450 mg per day seemed to show promise for supporting healthy sleep in adults. But the researchers also called for higher-quality studies, especially among people with clinical insomnia. (PubMed)

So if you are asking:

“Will L-theanine put me to sleep?”

Chances are, no.

This is best thought of as something that might promote relaxation and sleep quality rather than a traditional sleeping medication.

Does L-Theanine Work Better With Caffeine?

This is another favorite combination.

The idea is pretty simple:

Caffeine = stimulant

L-theanine = relaxed focus

Some older studies have found that the combination can affect attention and cognitive performance.

The newer 2026 meta-analysis, however, focused on L-theanine itself and does not prove that combining it with caffeine will work better for everyone. (Nature)

So again, don’t take a research finding and make it a one-size-fits-all formula.

Some people may find that a little caffeine paired with L-theanine feels smoother than caffeine by itself.

In some people the caffeine alone can make them restless or keep them awake.

L-Theanine Safety

Short-term studies usually show L-theanine to be well tolerated.

The 2026 meta-analysis identified that no serious adverse events were reported in the randomized trials it analyzed. (Nature)

But that doesn’t mean “zero risk.”

Reported side effects may include headaches and drowsiness, says Cleveland Clinic, and there’s limited data on long-term safety. It also mentions possible interactions with blood pressure medications and sedatives. (Cleveland Clinic)

This is especially worth remembering if you are already taking medication.

And if you’re pregnant or nursing, there’s not enough safety information to casually recommend supplementation. (Cleveland Clinic)

How Much L-Theanine Should I Take?

There is no one dose that is universally established for every purpose.

Human studies have employed a rather wide range.

The newer research did find an attention benefit with a single 200 mg dose. Sleep studies have looked at a variety of doses including roughly 200-450 mg per day. (Nature)

This is not to say that everyone needs 200, 400 or 450 mg.

That’s just what researchers have actually researched.

This is an important distinction.

A study dose is not necessarily a blanket recommendation.

Summary

The latest research makes L-theanine more interesting but it doesn’t validate all the claims you see on a supplement label.

The most significant new signal is around attention. The meta-analysis in 2026 found an improvement in choice reaction time in the short term after a 200 mg dose.

There is also some promising evidence around relaxation and some aspects of sleep.

But the evidence for anxiety, long-term cognitive benefits and treatment of specific conditions is still not good enough to make big medical claims. (Nature)

So if you are looking at the benefits of L-theanine, manage your expectations.

It might help some people feel a wee bit calmer.

It may help with some aspects of attention.

It may improve sleep quality in some instances.

But it is not a magic anti-anxiety pill, sleeping tablet or brain booster.

And frankly, it’s still pretty interesting.

Sometimes a supplement doesn’t have to do all the work to work.

Bibliography

Gerolymos C, Saddier E, Boyer L, et al. Cognitive and affective effects of L-Theanine: A systematic review and meta-analysis of 31 randomized controlled trials. Molecular Psychiatry, 6 July 2026. (Nature)

Cotter JC, Kilpatrick HE. L-theanine effects on cognitive function in humans: a systematic review. Frontiers in Nutrition, Sep 4, 2026. (Frontiers)

Bulman A, D’Cunha NM, Marx W, et al. Effects of L-theanine consumption on sleep outcomes: a systematic review and meta-analysis. Sleep Medicine Reviews, 2025. (PubMed)

Bulman A, et al. A systematic review of the effect of L-theanine on sleep: a dietary supplementation trial. (PubMed)

Cleveland Clinic. What Is L-Theanine? What the science says. Potential Benefits, Risks and Cleveland Clinic

Creatine may help middle-aged and older adults maintain muscle while losing weight, new research suggests

A randomized, double-blind 12-week study of 64 adults aged 45-65 was published in the Journal of the International Society of Sports Nutrition. Creatine supplementation, particularly in conjunction with exercise and a weight-loss diet, was found to increase lean tissue and strength, as well as lead to a higher reduction in body-fat percentage, researchers discovered. Some cognitive findings were also improved, but those individual cognitive outcomes were explicitly stated as exploratory.

This is a particularly helpful topic because weight loss isn’t just about the number on the scale getting smaller. The real trick is to burn the fat while you keep the muscle.

Creatine and Weight Loss: Can You Lose Fat Without Losing Muscle?

When people begin to lose weight, they usually have one goal.

Reduce the reading on the scale. Alright. But there’s a hitch. When you lose weight, you don’t lose all fat. Some of it might be muscle. And that’s not what most people want.

A new 12-week study published in the Journal of the International Society of Sports Nutrition has put creatine back in the conversation. This time not just for bodybuilding or gym performance, but for maintaining muscle while losing fat.

So, does creatine really help with weight loss?

The answer is a bit more interesting than a simple yes or no.

So what did the new creatine study find?

Researchers looked at 64 healthy adults ages 45 to 65 years.

A number of the participants were placed on an exercise and diet regime intended to lead to weight loss. Other people did not engage in the structured exercise program. Participants were randomly assigned to take creatine monohydrate or a placebo within those groups.

The creatine dose was 10 grams per day divided into two 5-gram servings for 12 weeks.

And the results were intriguing.

Among those who exercised and followed the weight-loss diet, those who took creatine gained more lean tissue and showed greater improvements in strength and endurance.

They also had a greater percentage decrease in body fat than the exercise and placebo group.

That’s one of the main differences. Creatine was not merely rushing the scale’s decline. It appeared to help with body composition.

Fat Loss vs Weight Loss

And this is where the whole conversation turns.

Let’s say two people lose 5 kg each.

Person A loses 4 kg of fat, 1 kg of muscle.

Person B loses 5 kilograms of fat , but maintains all of their muscle .

They both lost 5 kg.

But what they found was completely unique.

That’s why people on diets, especially as they age, should not just look at body weight.

Muscle preservation is key.

Muscle provides strength, movement and physical function. As we get older, keeping muscle becomes more important.

Middle-aged and older adults can lose muscle while trying to reduce body fat, and this was a problem the new study was specifically interested in.

So Does Creatine Really Burn Fat?

Not quite.

This is where we need to watch our language. Creatine is not a classic fat burner. It doesn’t work like a stimulant that is supposed to “melt fat.”

Rather, the new study hints that creatine might aid in supporting lean tissue and training adaptations for individuals engaged in an exercise and calorie-deficit regimen.

This can indirectly make a fat-loss program more effective in terms of body composition.

Think: more muscle kept – less fat lost instead of the creatine = fat burning supplement

Two very different statements.

But what if you take creatine while you’re trying to lose weight?

One thing that can confuse people is the scale of things.

Creatine may increase the amount of water stored in muscle cells. So some people may notice that their body weight goes up a little when they first start taking it. But that does not mean they are necessarily putting on body fat.

That’s why stepping on the scale just once and panicking isn’t all that helpful.

Consider the overall picture:

• Weight of body
• Waist size
• Power
• lean mass or muscle mass
• Trends in body fat
• How your clothes fit.

If you’re losing fat and getting stronger or maintaining your strength, that information is typically much more useful than what the scale says on any given morning.

Does Creatine Work If You Don’t Work Out?

The new study also found an intriguing result here.

Participants who took creatine, even without the structured exercise and diet program, also increased their lean tissue and some measures of strength.

But that’s not a reason to take creatine and then skip the gym.

Exercise remains one of the most important tools to maintain muscle during weight loss.

The researchers found that creatine, as well as resistance and aerobic exercise, led to greater improvements in several strength and body-composition measures.

So the better way to consider it:

Creatine + lifting weights + good nutrition

instead of:

Creatine and exercise.

What About Creatine And Brain Function?

Cognitive function was also assessed in the study.

Some tests indicated that people taking creatine had enhanced memory and processing speeds.

But this is where we have to slow down.

They described the individual cognitive findings as exploratory and said they need confirmation from future studies. This is interesting research.

It isn’t enough to say:

“Creatine is good for your brain.”

That’s too strong for this one study,” she said.

Is 10 grams of Creatine enough?

Not so always. The study used 10 grams per day, which is higher than the common maintenance amounts used in day-to-day creatine supplementation.

That doesn’t mean everybody needs 10 grams of it.

“The study was designed to test a specific intervention in middle-aged and older adults, not to establish a one-size-fits-all dose.

That’s another common error in supplement research. One dose is used in a study. The internet then translates that dose to:

“Everyone should get this much,”

That’s not how science works.

The Bottom Line

This new research provides another interesting reason to consider creatine beyond traditional gym performance.

In adults aged 45 to 65 years who were following an exercise and weight-loss program, creatine supplementation helped increase lean tissue and strength, and was associated with a greater reduction in body-fat percentage.

But let’s keep the assertion realistic.

Creatine is not a fat burner.

Its potential value in weight loss may be more about helping you retain and potentially build lean tissue while losing body fat.

And actually that’s a much more useful way to think about it.

If you want to lose weight don’t just ask:

“How fast can I get the scale to move down?”

Ask:

“How much of the weight I’m losing is actually fat?”

That’s where the difference between just losing weight and improving your body composition comes into play.

References

• Chun J, Liu Y, Kibler GL, et al. Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. Journal of the International Society of Sports Nutrition. 2026;23(sup1):2716273.
• Texas A&M University — Study finds creatine’s benefits extend beyond the gym, September 18, 2026.