The good news about protein powder is that there is no single “best way” to drink it. You can drink it any way you like. Its taste and palatability are extremely individualistic. The only way to find out what works best for you is to try a variety of different ways to see what you like.
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The low-calorie method: water or almond milk
If you are concerned with calories, the method with the lowest calories is just using water. Since you are only using water, you will need a protein powder that tastes great, but doesn’t rely on extra calories. In multiple taste tests, Transparent Labs has consistently been given top marks and is low in calories as well.
If you can sacrifice a few extra calories, you can find a nice almond milk with as little as 30 calories per serving. Or you can opt to use half water/half milk. It will be up to you to decide the best ratio of taste to calories that you find acceptable.
One tip is to make sure you use cold water. Warm water and protein mix NEVER taste good.
Our choices when it comes to Egg White Protein Powders.
Post-workout: mix with milk and add carbs
Your post-workout nutrition is vital to optimizing the results from your hard efforts in the gym. This means choosing a drink with the right amount of protein and carbs.
An excellent post-workout shake will have a 3:1 to 4:1 carb/protein ratio. These numbers are the most efficient in refueling your energy stores, as well as repairing your muscles. In terms of protein, aim for 20-30g of high-quality protein. You can adjust the carb number as well as it relates to your diet.
To add carbs, you can use something like oats. In addition, use milk instead of water. Milk adds to the overall protein content, as well as calcium and vitamin D. It’s also an efficient source for rehydration.
Use a blender to combine the protein powder of your choice, oats, and milk. Then blend away, and you’ll have the perfect post-workout shake.
Breakfast or meal replacement: add sources of vitamins and minerals
You can use protein powder and combine it with a wide variety of different food sources to create a full meal chock full of vitamins and minerals. A good place to start is with the post-workout shake, but add some other foods too.
Various fruits, such as bananas and berries, improve the overall taste complex and add essential nutrients. And don’t forget your greens. Spinach, kale, and arugula are great additions to your shake. Play around with different combinations to see what fits your taste buds
Get creative
If you think something might go well, throw it in a blender and try. The addition of peanut butter and yogurt are two common and delicious ingredients in protein shakes. Or add some of your favorite nuts. It’s your shake, so anything goes. You may just find the next breakthrough recipe!
- What to do if you don’t really like protein powder
- A good protein powder without sugar
- When to drink protein powder
FAQs about protein powder
What is the best protein powder to use?
Again, “best” is subject to the individual’s needs and budget. For example, if you are not using a blender and are worried about mixability, a protein isolate is your best choice. However, these are a bit more expensive, and if you use a blender, your average protein will mix just fine.
The same thing goes for low-calorie proteins, as they tend to be more expensive than higher-caloric ones. It’s up to the individual to choose what’s right for them by comparing different variables.
What is the difference between “whey” protein and “casein” protein?
Both whey and casein are derived from dairy milk. The main difference is in their absorption rate, with whey being “fast” and casein being “slow”. This makes casein a popular choice for pre-bedtime and/or general-purpose.
Whey is mostly used post-workout as your body absorbs the amino acids faster for optimal repair. Casein also tends to be “thicker” than whey, leaving you feeling fuller. It does not mix as easily as whey.
Can I use vegan protein powder?
Absolutely! You can make delicious and nutritious protein drinks, whether you use vegan or animal protein.
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How to Make a Smooth Protein Shake
If you’re looking to gain muscle, or simply just trying to lose weight, then you might be interested in drinking protein powder as a beverage. There are many different types of drinks you can make with protein, but some people are allergic to some of them.
Also, there is an array of different brands that you can choose from, so you should always try to get the most for your money. The best way to find out if a particular brand will give you any problems is to check with the person who designed the product.
Add fruit to your protein drink
Try adding a fruit and a sweetening addition to your basic liquid base. For example, if you’re looking for a shake that has a little bit of raspberry in it, then put the raspberry in along with a cup of orange juice.
There are literally thousands of different recipes when it comes to creating your own protein shakes with the various ingredients listed above. Each recipe will have three main ingredients: the protein powder, fruits for added flavor, and the liquid base.
The three main ingredients are what will make up the protein you are about to put into your drink. They are: Whey Protein, Egg Protein, and Casein Protein.
When the powder mixes with the liquids, the fat will usually remain as part of the mixture, so you need to make sure you do not have too much of this fat. To make sure you get the most protein from each type of liquid, always read the label before you purchase the protein powder for your drink.
