How To Take Protein Powder

Some people who have a difficult time consuming enough protein or with higher than average protein requirements -- such as those healing from injury, vegetarians and people who exercise regularly --choose to supplement their protein intake with protein powder. Protein powder comes in a variety of forms, including whey protein, casein protein, soy protein and egg white protein. All of these forms of protein can be used in the same methods, though they have slightly different nutritional data and vary in taste.

Step 1

Mix one to two scoops of protein powder with milk. Use a shaker cup, blender or spoon to thoroughly mix the protein powder with your milk. Drink your shake slowly -- at a rate of approximately 5 oz. per minute -- on an empty stomach. Wait at least 30 minutes after drinking your shake to eat foods high in protein. Drinking the shake quickly may result in poor assimilation of amino acids or stomach upset. Drinking the shake within 30 minutes of eating protein-rich foods may also result in poor assimilation of amino acids.

Step 2

Blend your protein powder with milk, ice and frozen fruit, such as melon and berries in your blender or food processor, to make a refreshing fruit smoothie. Strawberries, blueberries and raspberries can be mixed with 1/2 cup of ice, 1/2 cup of milk and a scoop or two of your choice of protein powder to make a berry smoothie. Alternatively, use frozen watermelon in place of the berries for a change of flavor.

Step 3

Add protein powder to everyday foods for a boost in protein. Sprinkle protein powder in soft foods, such as oatmeal, sauces, gravies and applesauce, to hide the texture of the powder. Unflavored protein powder typically blends best with these foods, though a light vanilla flavor can be suitable in a pinch.