Last Updated On September 22, 2023
Protein powder is like the superhero of the fitness world. It helps you recover after a grueling workout, aids in muscle building, and keeps you feeling full for longer.
Still, just like any superhero, it can be a little tricky to handle. Protein powder mixing can seem overwhelming, especially for those new to fitness. One wrong move, and you're left with a powdery disaster.
However, it's not rocket science. I'll explain how to mix protein powder so you can become a pro in no time.
Grab your shaker bottle, and let's get started!
5 Steps To Follow For The Perfect Protein Shake
No one wants to drink lumpy protein shakes.
If you want to create a smooth and delicious protein powder shake that will make your taste buds happy, follow these 5 basic steps.
1. Use a Blender Bottle or Shaker Cup
You can buy a blender bottle or shaker cup literally everywhere. Every supplement and sports company offers branded shakers; you can also buy cheaper, no-name ones. Deciding which one to buy can be more important than it seems.
Cheaper models often do not have a tight-fitting lid, so you may get splashed while shaking. Also, they have lower-quality whisks (and blender balls).
You will also use shaker bottles for pre-workout powders and other supplements, so ask for recommendations or read reviews before buying.
A good shaker bottle or cup is essential for achieving a consistent protein shake. They are designed to mix the ingredients thoroughly.
Once you have a proper tool, like a real bartender who makes a margarita, you can move on to the next step.
2. Use the Right Amount of Liquid
You can't expect anything other than a porridge-like texture if you put 3 oz of water and one scoop of whey protein concentrate or any other protein powder.
I'm not saying you should mix a protein shake in 20 oz either since you will dilute the flavor too much, and it will be challenging to drink it all at once.
Approximately 8-12 ounces of liquid per scoop of powder is ideal. You can add more or less to experiment with the texture but generally stick to this range.
3. Add Liquid First
I often skip this step because I simply forget to do it. Yet, every time I remember to pour liquid first into the shaker, I get a much nicer beverage.
This will also help ensure that the protein powder mixes more evenly. Fill the shaker bottle about halfway and only then reach for a protein container.
You can use water (a great option), milk, or any other liquid of your choice, but more on that later.
4. Add Protein Powder Gradually
Adding protein powder gradually or on top of the liquid is better than at the bottom. I suggest doing it gradually if you have enough time and patience. That way, you will be sure that clumps will not appear.
Add half of the recommended serving size and mix well. Then, add the rest of the protein powder and about half your liquid before mixing again until smooth.
This is an especially useful method when using more than one scoop because two or three scoops are almost impossible to mix well.
5. Mix Immediately
Leaving combined liquid and protein powder without mixing them straight away is the worst thing you can do.
Sometimes things get in your way, such as a phone call or an important email, but take the time to shake your protein drink; otherwise, you will end up with a muddy mess.
Shake the bottle or cup vigorously for about 30 seconds or until fully dissolved.
How To Get Rid Of Any Clumps (4 Hacks To Try)
If you don't follow my steps above, you will have a protein powder clump.
Every once in a while, you'll skip one of the steps for whatever reason, and then you won't get a silky-smooth shake.
And occasionally, you'll do everything right only to see lumps in your shake - I can't tell you why. Probably moisture, no anti-clumping additives, some added ingredients, or just bad luck.
At that moment, remember these four more tips that will help you get rid of pesky chunks.
1. Use A Blender On Slow and Fast Setting
Can you blend protein powder? Yes! If you have a high-speed blender, your protein shake will be ready in a heartbeat. This kitchen appliance is practically necessary if you add ice or some other hard ingredient.
Don't turn on high-speed immediately, or you risk getting only a half-mixed shake.
Instead, blend on low speed for a few seconds, then switch to high speed for another few seconds. This will help you make a completely clump-free drink.
2. Mix with A Fork Or Whisk
I would not recommend protein powder mixed with a fork as a regular approach… it’s obviously not the best way.
However, if you're away from home, your blender broke, or you forgot to bring a shaker cup, then it's just fine to use a fork and stir vigorously.
Add liquid to a glass, and then progressively add protein powder while stirring constantly with a fork or a whisk. This looks more like making a cake than a shake, but the final result must be a drinkable beverage.
3. Use A Mesh Strainer (Repeat)
Another similar way to eliminate clumps is using a mesh strainer. Add your liquid and protein powder to a shaker cup or a glass, and then pour the mixture through a mesh strainer into another cup.
This will help remove clumps or lumps, leaving you with a smooth and creamy protein shake. If you still notice remaining clumps, repeat this process until the mixture is completely smooth.
Keep in mind that this way, you can reduce the protein content a little because a certain amount of powder may remain in the mesh strainer if you are not patient enough to repeat a process a few times.
4. Add Ice Cubes To The Mix
Ice cubes can be a dual-purpose addition to your shake - to make it less gritty and refreshing.
Add a few ice cubes into the shaker bottle after the liquid and powder. Blend on high speed until the ice cubes are crushed and the cold protein shake is flawless.
What Is Best To Mix Your Protein Powder With?
This is a frequent topic of debate, and the answer is actually simple.
You can successfully mix most protein powders with numerous different liquids and not just liquids - oatmeal, baked goods, and even mashed potatoes are potential options as well.
Water
Water is a zero-calorie option. It's perfect for those trying to watch their intake of calories or avoid additional lactose.
It adds no extra flavor to your shake but helps with hydration. Depending on the time of year and preference, you can use hot or cold water.
Milk
Milk is a go-to liquid for all those who find the taste paramount and want to add muscle mass, but weight loss is not their goal. It adds a creamier taste and a touch of sweetness to your shake.
Also, milk contains healthy fat and extra protein. You can choose from various milk options, including cow's milk, chocolate milk, almond milk, soy milk, and coconut milk.
Smoothies
Smoothies can be a meal replacement or a perfect snack. They're easy to make and offer a wide range of flavor combinations.
To create a delicious and nutritious smoothie, you can blend protein powders with your favorite fruits, vegetables, nuts, chocolate, and liquids.
Yogurt
Yogurt is a creamy option like milk but has a more acidic flavor.
Also, it is a dairy alternative to milk that lactose intolerant people with sensitive stomachs find easier to digest, along with whey protein isolate and plant-based protein powders such as pea protein.[1]
You don't have to limit yourself to regular yogurt. Consider Greek yogurt and dairy-free alternatives like coconut yogurt too.
Oatmeal
Oatmeal is nutritious and filling even more than a smoothie. It is an excellent choice for breakfast.
I advise you not to use instant oatmeal because such products are full of sugar and artificial ingredients you don’t want in your diet, like silicon dioxide, trans fat molecules, artificial sweeteners, artificial flavors, and added sugars.
Make yourself oatmeal with nuts, dried and fresh fruit, protein powders, and chocolate.
Baked Goods
Baked goods like muffins, pancakes, homemade protein bars, and waffles offer endless possibilities to combine whey protein powder mix and your favorite treat.
You can use it to replace some of the flour in your baked goods recipes and avoid added sugar. Just ensure the protein powder is sucralose-free because baking sucralose is unhealthy.[2]
Energy Balls
Energy balls are easy to make and can be customized to your taste preferences.
You can blend chocolate protein powder or vanilla protein powder with things like nuts, dates, and coconut to create a natural, healthy, and mouthwatering snack with high nutritional value.
Mixing Protein Powder Questions
Protein shakes can last up to two (or a maximum of three) days after mixing, depending on the ingredients used. It's important to store them in airtight containers and refrigerate them immediately to prevent spoilage.[3] I recommend consuming a shake within one hour of mixing to get the best taste and nutritional benefits.
You can mix protein powder with practically everything, but liquids like acidic fruit juices, yogurt, and kefir can cause curdling, thus affecting the taste and texture of your protein shake. Dairy milk, plant-based milk, coconut water, coffee, and water are among the best options when mixing a protein shake.
The amount of water you mix with your protein powder depends on personal preference and the type you're using. As a general rule of thumb, mix one scoop of protein powder with 8-12 ounces of water. You can adjust the amount of water to make your shake thicker or thinner.
Mixing protein powders into hot coffee is a great way to boost your protein intake and give your morning cup of joe a nutritional boost. To do this, simply brew your coffee and let it cool slightly. Then, add one scoop and mix well until fully dissolved. Almond or coconut milk can make your protein coffee creamier.
6-12 ounces of milk is ideal for mixing with protein powder. Of course, you can add more or less if you want, although making powder dissolve properly in less than 6 oz of regular or almond milk will be hard.
Start Mixing Your Way!
Congratulations, fitness friends! You are now officially protein shake mixing experts!
Remember, protein powder is not just a supplement - it's an essential tool for muscle recovery and growth.
Mixing protein shakes doesn't have to be a daunting task. With a little bit of know-how and some trial and error, you can find the perfect method.
So go ahead, and test different flavors and mix-ins until you create your own signature protein shake.
References:
- https://www.sciencedirect.com/science/article/pii/S0002916523050797?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/32278984/
- https://doi.org/10.4315/0362-028X.JFP-12-349
