How to Make Protein Powder Drink: 9 Easy Recipes
Enhancing your nutritional intake doesn’t have a chore, especially when it comes to incorporating more protein into your diet. Protein is a crucial building block for muscle repair and growth and maintaining overall health. One way to increase your intake is through delicious, easy-to-make protein powder drinks.
Whether you’re a fitness enthusiast seeking to optimize your post-workout recovery or someone looking to infuse a bit of extra nutrition into your diet, learning recipes for protein powder drinks can be both enjoyable and beneficial. You can incorporate recipes that not only cater to diverse tastes and dietary requirements but also offer a refreshing twist to your daily protein consumption.
Fruits, milk, flavors, and nut butters are all examples of ingredients you can add to your protein powder to create creamy delights and fruity concoctions. Continue reading to learn nine easy recipes to make your protein powder drink taste better.
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Can You Just Add Protein Powder to Water and Drink It?
The simplest way to ingest protein powder is to add it to water and drink it. This can be the best choice, especially for people who are looking for a quick protein boost without the extra calories from other ingredients.
Nonetheless, while mixing protein with water is the easiest way to take it, it is not the tastiest. If you do not like your protein powder’s taste or flavor, mixing it with water will just make you dread the drink. In such cases, it is expedient to use one or two ingredients to turn your drink into a shake or smoothie.
There are so many low-calorie ingredients you can add to your protein to better its taste without impeding your weight-loss journey or progress. In the same way, if you’re trying to maximize weight gain or muscle growth, there are many ways to pack your protein drink with energy and nutrients. Let’s find out some of them.
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What Do You Mix Protein Powder With?
The most popular ingredient with which to mix protein powder is milk. There are many reasons for this, one of which is that milk is also a source of protein, making it a great way to add more protein to the drink. Milk also adds a creamy texture and rich flavor to protein powder, resulting in it tasting like a chocolate milk drink or a milkshake.
Another reason people add milk to protein powder is satiety. Milk’s protein and fat content can contribute to feelings of satiety and fullness, helping to keep hunger and cravings in check. This way, it aids in reducing calorie intake without increasing feelings of deprivation.
Apart from milk, fruits are also great for protein powder drinks. They add natural taste and flavor, making the protein powder sweeter without adding too many calories. Bananas, for example, are a go-to choice for protein smoothies, and the average-sized one only has 105 calories.
If you want fruits with a relatively high calorie content, avocados are a popular choice. An average-sized one has about 320 calories, and if that’s too much, you could slice it in two and use each half for different shakes.
Other things you can add to your protein powder drink are flavor extracts. They are highly concentrated, and as little as a few drops or a quarter teaspoon will change how your protein drink comes out. You can buy them at any baking shop around you.
Lastly, if you don’t mind the extra thickness and calories, you could add yogurt and nut butter to your drink. Nut butters have a high fat content, so they will add a lot of calories to your drink, but you’ll also get plenty of creamy goodness. Yogurt, on the other hand, would make your protein shake creamier and increase the protein content, especially if you use a high-protein variant like Greek yogurt.
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9 Tasty and Easy Protein Shake Recipes
1. Chocolate Banana Protein Shake
This basic protein shake recipe combines chocolate whey protein’s richness and banana’s natural sweetness to create a creamy shake. This recipe also includes almond butter, which adds some healthy fats, nutty flavor, and smooth texture.
Ingredients
1 scoop of chocolate whey protein powder
1 banana
1 cup of almond milk
1 tablespoon of almond butter
Ice cubes
2. Berry Antioxidant Smoothie
This recipe utilizes mixed berries, pea protein, and flaxseed to create a tasty protein drink option for people who eat a plant-based diet. The berries are rich in antioxidants, and the pea protein’s mild taste and texture complement the berries’ sweetness without overpowering it.
Ingredients
1 scoop of vanilla pea protein powder
1 cup of mixed berries
1 cup of water or plant-based milk
1 tablespoon of flaxseed meal
3. Green Warrior Smoothie
The Green Warrior Smoothie offers a mix of fruit and vegetable greens to create a nourishing, filling meal replacement drink. Avocados offer healthy fats, while bananas and spinach are rich in fiber.
To top it off, this drink’s base — hemp protein powder — brings a boost of omega-3 fatty acids and nutty flavor to an already-nutrient-packed drink.
Ingredients
1 scoop of hemp protein powder
1 cup of spinach
1/2 avocado
1 banana
1 cup of coconut water
4. Peanut Butter Chocolate Shake
The classic duo of peanut butter and chocolate protein powder creates a rich, satisfying shake that feels like a cheat meal.
Ingredients
1 scoop of chocolate-flavored casein or whey protein powder
1 tablespoon of peanut butter.
1 cup of soy milk
Ice cubes
5. Pumpkin Spice Shake
The pumpkin spice shake combines pumpkin’s vitamins and minerals with soy protein’s complete amino acid profile, resulting in a muscle-growth-effective plant-based shake. The addition of almond milk and pumpkin puree further enhances the taste and texture of this nutritious drink.
Ingredients
1 scoop of vanilla soy protein powder
1/2 cup of pumpkin puree
1 teaspoon of pumpkin pie spice
1 cup of almond milk
Ice cubes
6. Tropical Mango Smoothie
The Tropical Mango Smoothie employs the sweetness and creaminess of frozen fruit and coconut milk for a light, refreshing snack. The drink also uses rice protein, a hypoallergenic, vegan protein source.
Ingredients
1 scoop of vanilla rice protein powder
1 cup of frozen mango chunks
1/2 cup of coconut milk
1/2 cup of orange juice
7. Strawberry Cheesecake Protein Shake
This recipe mimics the taste of strawberry cheesecake in a relatively low-calorie protein-packed drink. It is the result of the combination of fresh strawberries, Greek yogurt’s creamy texture, and whey protein’s richness.
To really bring the cheesecake feel to life, this strawberry protein shake recipe also includes a touch of vanilla and graham cracker crumbs.
Ingredients
1 scoop of strawberry whey protein powder
1 cup of fresh strawberries (or frozen fruit if out of season)
1/2 cup of Greek yogurt
1/2 cup of choice milk
1 teaspoon of vanilla extract
2 tablespoons of graham cracker crumbs
Ice cubes
8. Spiced Chai Smoothie
This recipe is special, thanks to the aromatic features of ingredients like chai tea and cinnamon.
Ingredients
1 scoop of vanilla protein powder
1 cup of brewed chai tea cooled
1/2 banana
1/2 cup of almond milk
1/4 teaspoon of cinnamon
9. Blueberry Muffin Smoothie
This smoothie feels like having a baked treat in a glass packed with protein and antioxidants. These flavors also pair really nicely with egg white protein, which is a great source for people who want to use animal protein powder but are lactose intolerant.
Ingredients
1 scoop of vanilla egg white protein powder
1/2 cup of frozen blueberries
1/2 cup of oats
1 cup of almond milk
1 teaspoon of vanilla extract
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When Should You Drink a Protein Shake?
There is a lot of speculation about protein ingestion timing in the fitness community. However, the best time to drink a protein shake should depend on your fitness and personal goals, such as muscle gain, weight loss, or muscle recovery.
Here’s a general breakdown based on various fitness goals:
Muscle Growth
Consuming a protein shake before or after your workout is beneficial. Consuming a protein shake after working out is especially advantageous because it helps to instigate muscle protein synthesis, the process through which your muscles get back the protein they have expended during resistance training. Even if you don’t drink a protein shake, it is generally advised to eat some protein as soon as you can after training.
Weight Loss
Using protein shakes as a meal replacement or snack can help you control your calorie intake. Protein keeps you fuller for longer, and studies have also shown that protein burns more calories at rest. So, having a protein shake for breakfast or between meals can also reduce hunger and help you eat fewer calories throughout the day.
Recovery From Training
While studies have not proven that consuming protein immediately after a workout aids recovery, researchers suggest that it is expedient because not consuming any protein might cause a disadvantage.
So, if your main goal is to recover from workouts, having a protein shake after exercising can help reduce muscle damage and improve recovery time. This is due to protein helping to repair muscle fibers that break down during exercise.
Meal Replacement
Even though you’re not trying to lose weight, having a protein shake during mealtime can help you reach your fitness goals. If you’re always on the move and do not have time for a proper meal, you should have your shakes when you’re busiest during the day. And later, when you get a chance to settle down, you could sit down for a proper meal.
Before Bed
Drinking a protein shake as your last meal for the day can aid muscle recovery and growth overnight. Casein protein, in particular, is beneficial before bed because of its slow digestion rate, which provides a steady supply of amino acids to your muscles through the night. This timing is also reasonable for people who want to build muscle or recover from their training quickly.
Note: In the end, what really matters is your daily, or even weekly, overall protein intake, as opposed to the particular timing. So, structure your timing to suit when is most convenient for you — when you can be most consistent. This way, it’ll be easier to stick to your nutrition goals.
Final Thoughts
If your protein powder tastes bad when you only add water, you can use any of these recipes to make it taste better. These nine recipes provide many options for your dietary preferences. In the same way, you can choose based on your allergies if you have any.
For example, the Spiced Chai Smoothie is a great option for people with peanut allergies, but you should avoid it if you’re allergic to cinnamon. Similarly, the Pumpkin Spice Shake is excellent if you prefer a plant-based diet.
Most of these recipes recommend single servings, but you can change the servings depending on how large you want your shake to be. For example, for the Chocolate Banana Protein Shake, you could use two scoops of whey protein instead of one and two bananas instead of one. This is especially advisable if you require a high-calorie diet for a bulk.
Lastly, you can mix and match the recipes depending on your taste. The outlines are fine on their own, but you could incorporate a variety of fruits and vegetables in your smoothie for a better taste. After experimenting a few times, you’re sure to create something you like.
Frequently Asked Questions
How do you make protein powder drinkable?
You can enhance the taste of your protein powder by adding different fruits and vegetables to make a protein smoothie. You can also add other ingredients like milk, nut and seed butters, and yogurt to make a protein shake. Further, you can incorporate flavor extracts to add specific flavors to your protein shake.
Is it better to mix protein with water or milk?
Mixing protein with water or milk depends on the taste of your protein powder, your personal preferences, and your fitness goals. If you like how your protein powder tastes, you can simply add water. The same option works if you’re trying to lose weight and do not want to add any calories to your protein drink. If, on the other hand, you want to enhance your protein powder’s taste, milk could help.
What is the best protein drink for weight loss?
The best protein drink for weight loss will vary depending on individual dietary needs, preferences, and specific health goals. However, a general guideline is to look for a protein drink that is high in protein, low in sugar and contains minimal additives. When used as part of a balanced, calorie-controlled diet, such a drink can help increase satiety, reduce appetite, and facilitate fat loss.
Should I drink protein shakes for breakfast?
Drinking protein shakes for breakfast can be a beneficial and convenient way to start your day, especially if you want a healthy, nutritious option that supports your health and fitness goals. However, you should also try to eat whole foods throughout the day because while protein is important, your body also needs a range of other nutrients found in whole foods, such as vitamins, minerals, and fiber.
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
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