How To Make The Perfect Protein Shake

Should I Make My Protein Shake With Milk Or Water

How to make a perfect protein shake

You can make a delicious protein shake with either milk or water as the liquid base.

Milk tends to be the preferred choice for a few reasons:

  • Milk contains quite a bit of protein.
  • Milk will create a slightly thicker and creamier blend.
  • Milk is more filling/satiating.
  • Milk offers additional benefits like healthy fat, calcium, vitamin B12, and other important nutrients.

That being said, you can definitely make a protein shake with without milk.

Instead of using milk, you can make a protein shake with water, juice, or any other liquid of choice.

Its generally a good idea to start with a small amount of liquid and add more as needed, to avoid creating a thin, runny drink.

Adding in additional frozen fruits or something creamy is a good way to make your shake thicker in lieu of dairy.

Ingredients Needed For Protein Fluff

Almost all protein fluff recipes out there will contain xanthan gum, but thats not exactly a staple ingredient that most people have laying around.

Xanthan gum is used as a thickening agent, so when you blend up ice, it helps to fluff it up. However, in my personal experience, it can cause gastrointestinal discomfort, and if were being honest, it just doesnt taste all that great.

We only need THREE ingredients to make our version here.

Milk Vs Water In Your Protein Powder Shakes

Protein shakes are a great way to rejuvenate your bodys nutrient stores post-workout or to get additional protein throughout the day. Theyre also versatile you can mix in additional food for nutritional extra calories during a bulking phase or use a lighter version if youre cutting. The most important decision to make is whether to use water or milk as the base.

Water adds no calories to a protein shake and allows your body to digest the protein in the supplement even faster while cows milk will add lots of nutrients and slow down the rate of digestion. Using water makes for a thinner shake while milk is smoother and richer. Taste and nutritional value are the two main factors when choosing to mix protein powder with milk or water, but there are a few other things to consider as well.

Read on to find out everything you need to know about cows milk and water as a base for your protein shakes. Well also highlight a few other options for vegans and lactose-intolerant people, plus a few ways you can thicken a protein shake with and without tons of extra calories.

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Protein Shakes For Weight Loss

Protein shakes work well in supporting weight loss or weight gain, depending on how you use them and what ingredients you use.

If the goal is weight loss or leaning out, limit the additional high-calorie ingredients such as peanut butter .

My go-to weight loss protein shake recipe is plant milk, 1 tablespoon almond butter, 1/2 frozen banana, 2 handfuls of baby spinach. I drink this after a workout. Dont miss our Weight Loss Smoothie Recipe.

My Favorite Hack For Making Whey Protein Shakes

How To Make The Perfect Protein Shake

If drinking a whey protein shake is a part of your daily routine, you have to check out SmoothieBox. SmoothieBox is a protein shake delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.

Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You can add either vanilla or chocolate whey protein powder to your box. You can also choose to add grass-fed collagen, vanilla vegan, or chocolate vegan protein powder. SmoothieBoxs protein shakes are available in four tasty flavors Clementine, Berry, Green, and Cacao.

To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, your liquid of choice, and blend. Depending on the amount of liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.

The price varies between $5.56 to $7.44 per smoothie and shipping is always free. You can make a one-time order or sign-up for a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. In addition, SmoothieBox offers a 100% money-back guarantee if youre not satisfied. As an added bonus, my readers will get a discount on their order using the link and code below:

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How To Use Protein Powder Correctly

Using Protein Powder correctly will give you incredible results. Protein Powder will maximize its effect when you use it as a supplement to your daily diet at the right time..There are three times you should use Protein Powder: before workout, right after workout and before going to bed. Before and after exercise, your muscles require an abundant supply of protein, and it is best if it is a fast-absorbing protein. So Protein Powder is the number one choice..According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, here is the daily requirement of protein:

  • An average adult needs 0.8g/kg/day of body weight.
  • If you are pursuing an athletic activity or bulking up, the needed amount ranges from 1-1. 4kg/day of body weight or even more.

However, you should not only rely on protein powder. It is a great aid to get bulked up but a good diet is also essential..

Who Should Drink Protein Shakes

Professional athletes and bodybuilders drink protein shakes to give their body the amount of protein it needs to build a huge amount of muscles. For most other people, the right diet with enough protein sources will have enough protein to cover daily needs and build muscle. However, protein shakes can still be used to give your body extra protein at critical times.

Post-workout replenishment and pre-workout preparation are both great uses for protein shakes. People switching to a vegan or vegetarian diet can also keep their protein consumption on track with protein powder shakes. If youre just starting a workout plan or recovering from an injury, youre likely to see better results with the protein spike from a well-timed shake.

The human body can only absorb between 25 and 35 grams of protein per meal, so if youre already getting that in your meals then a protein shake is not going to be worth your time. However, if you want to get extra protein at a specific time or if your diet is a bit short on protein, a shake could be the perfect solution.

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Protein Shake Recipes For A Tasty Refreshing Treat

Drinking mixed with water can become quite monotonous, especially considering most of us can only afford to buy one flavour at a time. But all you need to turn your protein powder into a tasty treat is a and a little creativity and while youll have to take care of the former yourself, the latter is supplied free here in the recipes from professional athletes, PTs and nutritionists.

Many of the recipes use milk instead of water, and although this will increase the calories youre consuming, it may help to increase both muscular size and strength after a gym session. Research suggests that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.

As well as peanut butter and other nut butters which add an extra protein hit, healthy fats and a delicious creamy taste fruit is widely used. Obviously fruit is good for you, but dont fool yourself into thinking youre knocking off multiple portions of your five-a-day in one glass. Blending releases sugars from the fruit, so advice from the NHS cautions that no matter how much fruit you throw in or how much you drink, it only counts as one portion a day.

Read on for recipes that cover every type of situation and every time of day.

1. Chocolate And Peanut Butter Recovery Shake

This shake is the first of two recipes from double Olympic taekwondo champion Jade Jones, who is an ambassador for Optimum Nutrition.

  • 100g natural low-fat yogurt
  • 4 ice cubes

Should You Mix Whey Protein Powder With Milk

How to the Make the Perfect Clump Free Protein Shake!

Everyone is an individual with their own preferences. Some people believe that whey protein powder tastes better when mixed with milk.

However, it may be best to reconsider this choice and use other liquids. Regular milk contains fat and calories. Therefore, you are adding these substances unnecessarily to your whey protein drink.

In addition, milk often takes a bit longer to digest compared to other fluids like water or juice. One of the biggest benefits of using whey protein is its capacity to be digested quickly for immediate use to your muscles so combining it with milk detracts from that advantage.

For these reasons, a whey protein supplement mixed with milk may not be the best method for some people. However, you would not want to stop drinking milk altogether since it is a good source of calcium and helpful for bone health.

It may also be a good idea to be cautious of using sugary substances to mix with your whey protein.

Taking supplements such as whey protein need to be paired with an exercise routine to reap the results you want. Go PRO today for access to certified personal trainers, workout plans, and more.

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Why Such High Calories

One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.

My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.

Protein Shake With Water Or Milk Summary

  • Adding just 200ml of semi-skimmed milk can add an additional 7.2g of protein to your shake
  • Milk has a better hydration index than water
  • Water does not add any additional nutritional content to your shake but does not add any additional calories too. Basically what you see on the pouch is what you get in your shake, which is ideal if on a calorie controlled diet.
  • Milk gives your shake a creamy taste and texture, but if you already choose an awesome tasting shake like Whey Protein 360, it wont make a huge difference.
  • 200ml of semi-skimmed milk can add an extra 100 calories to your shake, which if wanting to gain mass will be a great addition.
  • Water is essential for muscle function and overall performance.

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How To Add Fiber

If your stomach starts growling soon after the last sip of your morning shake, its time to increase the fiber!

Fiber not only helps you feel full and burn fat, its also great for managing your blood glucose and cholesterol levels. Youll also prevent heart disease and type 2 diabetes by adding fiber to your shake. Who doesnt want that?

Some great sources of fiber you can use include:

  • Freshly ground flaxseed
  • Organic berries, peaches, cherries, or apples
  • Leafy greens

Are Protein Shakes Healthy

how to make protein shakes good

Like most products, there are better and worse options when it comes to protein powders. Consuming plenty of protein is very easy for most people eating a balanced diet, including a plant-based diet. In fact, most Americans eat nearly double the amount of protein they need.

Protein powders are highly processed and often contain high concentrations of heavy metals, pesticides, and BPA. I would not recommend using them on a daily basis, however, they can be a great option for post-workout recovery or a busy day meal-on-the-go.

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Step 4 Dont Be Afraid To Go Green

If youre not a fan of kale, this is a perfect opportunity to change your tune. Finely-chopped kale makes a terrific protein shake add-in. Its a nutritional powerhouse, loaded with fiber, vitamins A, B, C and K, iron, and a host of cancer-fighting antioxidants and phytonutrients. And like a true chameleon, kale blends surprisingly well with frozen fruit especially raspberries and mangoes taking on their sweet, creamy texture, and making it that much easier for you to go green.

In fact, there are tons of great green-up options, from spinach to arugula, parsley to kaleeach one adds a unique flavor, so you can experiment to find your favorite combinations. For that matter, you can add in whole vegetables like celery stalks or cucumbers, and pack your shake with extra phytonutrients.

What Type Of Coffee To Use For This Protein Shake

Any chilled coffee will work in this recipe! So pick your favorite coffee. I actually created this recipe with room temp coffee from my morning pot of coffee, but now that I use a Keurig for single brew I often will just toss in cold brew or unsweetened iced coffee from the jug.

BTW, I LOVE Starbucks Blonde Roast and that I can buy this at the grocery for a fraction of what it would cost me if I were to go to Starbucks for an iced coffee.

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How To Make A Protein Shake Without Banana

A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.

That said, I know that some people simply dont like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:

Add Extra Nutrients To This Chocolate Protein Shake:

How to make the Perfect Protein Shake

Its easy to add extra vitamins and minerals to any shake or smoothie by adding some nutrient-rich ingredients. Here are some suggestions:

  • Ground flaxseed add up to about a tablespoon to give your shake a boost of fiber, healthy fats and antioxidants.
  • Chia seeds you can mix in up to a tablespoon of chia seeds to give your shake extra healthy fats and fiber.
  • Hemp seeds another seed that will add extra healthy fats, omegas and minerals.
  • Oats rolled or quick oats can be blended in your shake to really give it staying power! You can add up to about 1/3 cup of oats. Do not use steel cut oats, as they will not blend well.
  • Avocado adding about 1/4 or 1/2 an avocado adds healthy fats and will make your shake extra thick and creamy.

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Apple And Great Grains Shake

This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.BLEND THIS:12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber

How To Make A Protein Shake Thicker

Adding in protein powder is one simple way to make a drink thicker.

Other methods of ensuring a thick protein shake include:

  • Start with a small amount of liquid and add more as needed
  • Use milk instead of water
  • Add yogurt, especially Greek yogurt
  • Use frozen fruits or ice
  • Add creamy or high-fat ingredients
  • Add in oats or seeds

See more tips on how to make a smoothie thicker in this how to make a smoothie guide.

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Why Does Your Protein Powder Clump

The best way to banish the clumps is to understand where theyre coming from in the first place.

Most protein powders contain protein and/or fat molecules that attract a certain amount of water. Thats it. When you dont store your protein powder in a cool, dry place, its bound to clump up a bit. This also explains why the powders sometimes clump when you add your liquid. The molecules are just doing their thing the molecules are hydrophilic, so attracting and holding onto moisture is kind of their thing.

Its likely that this will be even more of an issue if you use a whole food-based, organic protein powder like Natural Force Organic Whey Protein, which doesn’t contain any anti-clumping additives like lecithin and silicon dioxide. Moisture absorption can make for some annoying clumps, but it certainly doesnt affect the efficacy or quality of your protein powder. However, it does make it hard to drink. Read on for our top tips to keeping your protein shake silky smooth.

What Is A Protein Shake

How to Make the Perfect Coffee Protein Shake

Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.

Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.

Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.

Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!

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