zig
0

Notifications

  • You're all caught up!

How to Mix Protein Powder

by
author image Marcy Brinkley
Marcy Brinkley has been writing professionally since 2007. Her work has appeared in "Chicken Soup for the Soul," "Texas Health Law Reporter" and the "State Bar of Texas Health Law Section Report." Her degrees include a Bachelor of Science in Nursing; a Master of Business Administration; and a Doctor of Jurisprudence.
How to Mix Protein Powder
A scoop of protein powder. Photo Credit marekuliasz/iStock/Getty Images

Americans get more than enough protein by eating a varied diet, according to the Centers for Disease Control and Prevention. Most adults need between 46 and 56 g of protein a day, although some may require more due to cancer, weight loss surgery or other factors. Commercially manufactured powders provide a convenient source of protein when mixed as a shake or beverage, but only medically supervised patients should use them as substitutes for all meals as they lack fiber and other nutrients, according to MayoClinic.com.

Step 1

Read the label on your choice of protein powder to determine the number of scoops you will need per serving. Some recommend one scoop while others recommend two scoops.

Step 2

Select the appropriate liquid for your taste as well as your dietary needs. Consider the flavor of the protein powder, the desired consistency and temperature and whether or not you need to limit your intake of calories or carbohydrates. Although manufacturers' labels recommend water, other possible choices include milk of any type, juice, coffee, tea, lemonade, sugar-free drink mixes in water, pudding or yogurt.

You Might Also Like

Step 3

Choose your mixing equipment. Plain shakes blend well with a spoon, fork or shaker cup. If you plan to add fruit, ice or other ingredients, however, you will need a blender.

Step 4

Measure the liquid into a glass, bowl, shaker cup or blender container. Follow the instructions on the protein powder label--usually 6 to 8 oz per serving--or adjust the amount if you prefer a thicker or thinner shake.

Step 5

Add one half of the appropriate amount of protein powder to the container if your liquid is cold or at room temperature. To mix with hot coffee, tea or soup, pour a small amount of tepid water into a separate glass to make a paste before adding it to the liquid.

Step 6

Stir quickly with a fork or spoon for a few seconds or, if using a shaker container, close the top and shake briskly. If using a blender, use the blend setting for a few seconds.

Step 7

Allow the mixture to rest for a minute, then add the remaining protein powder to the container. Stir, blend or shake until all lumps are gone. Some protein powders dissolve more easily than others, so continue to mix until the shake is smooth.

Step 8

Pour hot liquids into the room temperature protein powder paste and stir with a spoon.

Step 9

Add ice cubes or fruit to the blender for a protein smoothie.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media