How To Mix Protein Shake

Add Ice To Help It Mix

How To… Mix A Protein Shake Perfectly Every Time!

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.


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    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.

    View Recipe Here

    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!

    View Recipe Here

    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!

    View Recipe Here

    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.

    View Recipe Here

    View Recipe Here

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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

    How to MIX Protein Shake with NO LUMPS

    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.


    • 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

    SlimFast Protein Shake Mix Creamy Milk Chocolate

    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

    Blender Bottle Shaker: How to mix your 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

  • 1Add your base liquid. Make sure the blender is in the off position, and then pour 1 cup of milk or juice into the blender.
  • If you want to make a thicker protein shake, add a few ice cubes first. Then blend your ice and liquid on medium speed for about 10 seconds to break up the ice.
  • If you’re allergic to dairy, you can use soy milk, non-dairy almond milk, or coconut milk as a substitute. Plant-based milks are also better for weight loss.XResearch source Alternatively, you can use juice instead of milk.
  • Non-dairy protein powders are another option if you are allergic to dairy. Instead of a dairy-based protein powder, look for soy protein, rice protein, or dried fruit powders.
  • 2Add your whey protein mix. Taking protein powder is one of the most efficient ways to ensure that your body is getting a proper daily dose of protein. After you add your milk or juice, pour the powder into your blender. Blend with the milk at medium speed for 15 seconds.
  • Blending your protein powder with your milk before you add your other ingredients will ensure that the powder completely dissolves and doesnt leave any chunks.
  • Follow the serving size directions on your tub of protein powder to get the right amounts in your shake. As a rule of thumb, if you are trying to put on weight or muscle, men should use 2 scoops women should use 1 scoop.
  • Protein will help your body build muscles after you work out.XExpert Source
  • When Should You Mix Protein Shakes

    Our protein shake mix come in four different delicious ...

    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.


    • 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.

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