Add Ice To Help It Mix
If you do not have a small wire ball or something else to add to your drink to help break up the balls, you can always use ice cubes. Ice encourages the lumps to break up when mixing or shaking the container. You can keep the ice in after mixing as the added benefit is that it will keep your protein shake nice and cool.
How To Mix Protein Shakes Without Clumping
A protein shake can provide fuel for a workout or it can be used for muscle recovery after weightlifting. The clumping of protein powder makes the beverage unappetizing and difficult to drink. Some brands of protein powder will dissolve better than others due to a difference in texture or quality. If you find yourself with a protein powder that clumps all the time, your technique may be the problem. Fortunately, there are a few ways to prevent this.
Step 1
Follow the instructions on the product label. Adding the incorrect amount of water or protein powder can cause clumping. Typically, use 1 scoop of protein power for every 8 ounces of water.
Step 2
Pour the water before adding the protein powder. Clumping often occurs when the protein powder sticks to the bottom of the bottle or cup.
Step 3
Use a protein shaker or a blender. Stirring the mixture will not get rid of all the clumps effectively. Use a blender if you are preparing your protein powder at home or use a protein shaker when at the gym or work.
Step 4
Close the blender or protein shaker after adding the ingredients. Secure the lid tightly. Blend your mixture for about 30 seconds or shake the protein shaker vigorously for the same amount of time until the protein has dissolved in the water. Check the blender or shaker for clumps and continue to mix if the drink is not yet consistent.
References
- The Body Noble: 20 Minutes To A Hot Body With Hollywood’s Coolest Trainer Derek Noble, Carol Colman
Tips
Warnings
Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
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Put Your Shake Through A Sieve To Get All The Clumps Out
I know this may sound a little weird, as you usually put dry ingredients through a sieve, but this can work quite well. Once you have mixed your shake, pour it through a sieve into a big enough bowl so that it doesnt mess everywhere. As the liquid goes through the sieve, it will leave all the lumps behind.
Use the back of a spoon and break them up through the sieve into the bowl. Mix your shake thoroughly once all the lumps have broken up and fallen into the bowl. You can put it through the sieve an extra time if you would like to make sure it is very smooth.
How Many Scoops Of Protein Should I Use
Protein powder usually recommends one scoop as a typical serving size. However, brands have varying scoop sizes.
Its important to read the label to determine how much protein content is in each scoop. Your daily protein needs depends on your age and physical activity level.
If you are unsure, you can also consult your physician to know the correct dosage.
It is still best to get an expert’s opinion than deciding on your own.
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Whey Protein Shakes On A Keto/low
If youre following a ketogenic diet you should eat a diet high in fat to best sustain your body in a ketogenic, fat-burning state.
However, protein is still needed to support overall health and metabolic needs even on a keto diet. In fact, whey protein is one of the best low-carb and keto-friendly protein options.
Its best to mix whey protein with healthy sources of fat.
Healthy sources of fat meaning those high in unsaturated fats have actually been shown to better support ketosis compared to saturated fats .
Some great sources of unsaturated fats include the following – avocado, peanut butter. almond butter.
You may also choose to add a small amount of low-carbohydrate fruit such as berries, depending on your total carbohydrate goals.
Key Takeaway – To maintain a keto diet, mix whey protein with sources of fat like avocado, peanut butter, or almond butter.
How Can I Make My Protein Shake Taste Better
Some options include using a shaker cup and using milk as your preferred liquid. You could also get flavored protein powders like vanilla or chocolate.
Adding protein powder with fresh fruit, yogurt, or peanut butter to create a smoothie is another great idea.
There are tons of ingredients that you can add in your protein powder!
Try searching the web for famous recipes or you can create your own and experiment. Then, adjust the ingredients according to your taste.
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How To Mix Protein Powder With Milk Or Water
Milk and water are the two most popular liquid options to mix with protein powder. Either work great. It just depends on your preference.
If you are looking for an option that is more like the traditional milkshake, thicker and creamer, you will want to mix milk with your protein powder.
Milk does add extra calories and sugars, which may not fit into your macros. But there are mild options like almond milk. They limit these additions.
The other popular option is mixing your protein powder with water. This is the preferred option for those with strict macros or are following diets like Keto.
Should You Drink A Protein Shake Before Or After A Workout
Protein is necessary for muscle repair and growth. For this reason, many people consume protein shakes along with their workouts. However, the optimal time to have a protein shake is a widely debated topic. Some believe it is ideal to drink a protein shake before a workout, while others argue that after a workout is best.
Recent research suggests the amount of protein you consume per day is more important than when you consume it for gaining muscle mass . So as long as you consume protein around your workout, it doesnt matter if its before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Personally, I always opt to have a protein shake after exercise, but thats just what works for me.
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Use The Right Tool For The Job
A high-speed blender is your best bet, but a shaker bottle is another great option. If youre using a blender, simply add all of your ingredients and blend until smooth. If youre using a shaker bottle, add half your liquid, protein powder on top, then shake. Once the powder is smooth, add the rest of your liquid and shake a little more.
Both Shaker Bottles as well as smoothie blenders have grooves in the bottom and adding your powder on top of the liquid will prevent them from leaving a clumpy mess at the bottom of your cup!
Quick And Delicious Ideas To Mix Protein Powder
Adding protein powder to your morning coffee or breakfast porridge is a quick way to meet your daily protein requirements.
Proteins help to produce healthy nails, hair, and skin. It also reduces age-related muscle loss .
They regulate blood sugar, reduce food cravings, and increase metabolism, thus promoting weight loss , .
This article deals with everything right from how you can mix your protein shake to what exactly you can mix your protein powder with to hit the right note.
Heres our list of tried and tested ideas that are not just delicious, but also quick and easy.
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Cookies And Cream Protein Powder Recipe
A classic shake, this cookies and cream recipe is packed with protein to fuel your workouts yet tastes like a delicious treat. Try drinking this shake post-workout or in the morning if youre craving something a little sweet.
Ingredients:
- 1 scoop vanilla ice cream-flavored protein powder
- 12 oz. low-fat milk or almond milk
- 3 tablespoons Oreo pudding mix
Alternatively, you can replace the pudding mix and the vanilla ice cream protein powder with a cookies and cream-flavored powder.
Baking With Protein Powder
Yet another great way to sneak in protein into your diet is to add protein powder to your cakes, brownies, or cookie batter.
Bear in mind that you cannot go over the top with replacing all your flour with protein powder. You will end up with dry and rubbery food especially if whey or casein protein powder is being used.
As a general rule, protein powder should not make up more than half of your batter. Moistening ingredients like bananas, cooked beets, or apple sauce will also help prevent drying in the baked foods.
Summary: Protein powder can be added to your cake, cookie, or brownie batter. As a thumb rule, proteins should not make up more than half of the batter. This will ensure that your food doesnt get dry and rubbery.
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Tips To Mixing Protein Powder In Milk Without Clumps
If you want to make sure that you dont need to deal with any clumps in your shake, you might want to consider looking at a couple of these tips. These tips will ensure that you can easily mix your protein powder with milk and have a smooth consistency. It should be much easier for you to have viable protein shake:
Protein Powder With Soy Milk
For those following a plant-based diet or are lactose intolerant, soy milk is an alternative. This is higher in calories when compared to cows milk and doesnt offer as much calcium
When buying soy milk, be sure to check if it has any added sugars or other undesirable ingredients such as preservatives.
Men should tread lightly, however. High intake of soy products may cause negative impacts on their body due to their tendency to be estrogen-forming, so practice moderation and include other non-dairy options such as almond milk .
Summary: Soy milk is an alternative for those wanting a plant-based diet. It is higher in calories when compared to cows milk.
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How To Make A Healthy Homemade Protein Shake
February 29, 2020 By AliaThis post may contain affiliate links. Please read my disclosure for more information.
Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
What Are The Best Protein Shakes
You can find plenty of shake recipes online, but the 5 varieties here are full of nutritious protein, and the shakes taste amazing. The recipes make one shake each, but you can make them in advance because they will stay fresh in the refrigerator for up to three days. Try any of these flavors!
- Strawberry cheesecake
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Keep Your Powder Properly Stored
This is something we read on most dry food containers, however, not something we always pay attention to. Heat and moisture will totally change the consistency of your protein powder. If you live in a really humid area, you may also want to consider keeping a food-safe humidity control packet at the bottom of your protein powder container.
Another tip to keep in mind, is making sure your protein powder scoop stays dry. If you need to wash your protein powder scoop for any reason, allow the scoop to fully dry before inserting it back into your container. Any moisture in your container will lead to clumps and may also cause food born illness.
What Can I Mix Into My Protein Powder Smoothies
- nut milks, such as almond, cashew, hazelnut, coconut or soy
- whole fruit, such as berries, bananas, citrus, pineapple, kiwi, mango, etc.
- citrus zest
- spices: cinnamon, nutmeg, ginger, turmeric
- carrots
- extracts such as vanilla, almond, orange or coconut
Most protein powders for smoothies already have a sweetener like stevia mixed in. If yours doesnt, feel free to add honey, maple syrup or stevia to taste.
Pro Tip: I like to zest several oranges, limes or lemons and keep the zest in a small, covered container in the fridge to use all week. You can simply scoop out a teaspoon to use in each smoothie without having to take the time to zest citrus each morning.
What to do with the zested citrus? Store in the fridge drawer until you are ready to eat it, or cut the peel off and dice the fruit. Keep it covered in the fridge to use anytime.
Create your own, or try some of these combinations in your next protein powder smoothie:
Chocolate Orange
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Making Your Shake With A Blender
When Should You Mix Protein Shakes
Healthy people can safely drink protein shakes . That said, shakes are not designed to replace meals. It’s best to use them between meals and, if you prefer, around your workouts. Many people fear that taking protein supplements in combination with a high-protein diet can harm their health.
Likewise, people ask, when should you drink protein shakes?
The best time to consume protein for optimal muscle growth is a controversial topic. Fitness enthusiasts often recommend taking a protein supplement 1560 minutes after exercise. This time frame is known as the anabolic window and said to be the perfect time for getting the most out of nutrients like protein .
Additionally, how many protein shakes a day? Whilst you can spread your protein shake intake throughout the day, you should always drink them with a meal. This means that you can therefore enjoy a maximum of 3 protein shakes per day.
Additionally, why do you have to drink protein shakes within 20 minutes?
Consuming protein doesn’t produce more protein, which means you won’t directly gain muscle from drinking a protein shake. Myth You need to consume a protein shake within the 20 minute post workout anabolic window to gain benefits. The body doesn’t work in this overly simplified way.
Is it bad to drink 2 protein shakes a day?
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How To Make A Hearty Protein Shake With A Shaker Cup
For this one, everythings straightforward and hassle-free. You just need to have a shaker cup, with its airtight lid and mixing ball.
Instructions:
- Place 1-1/2 cup milk in a clean shaker cup
- Add one scoop of Vanilla Protein powder and one chopped well-ripe banana
- Secure the lid of the container, and shake it vigorously
- Shake. Shake. Shake, until all the ingredients dissolve into the liquid.
- Pour the protein shake into a drinking glass, or sneak the shaker cup into your bag and head to the gym.
The use of the banana in this case is to enhance the taste of your protein smoothie. It also packs numerous essential vitamins and minerals, including Vitamin B6, manganese, potassium, and copper. Hence, aiding in metabolism, digestive health, and muscle recovery along the way.
Thanks to the contained mixing mechanism, the shaker can cut through even the thickest ingredients, including bananas and nut butter. So, you have a better chance to customize your shake to your desired taste.
