How to Mix Whey Protein Into Liquids

Sport, sports nutrition and healthy lifestyle concept - fitness
male athlete drinking protein shake (Image: Guasor/iStock/Getty Images)

The average adult who engages in moderate exercise needs about 1 gram of protein for every kilogram of body weight. Endurance and strength-training athletes need 1.2 to 1.7 grams per kilogram, according to the American Dietetic Association. Whey protein powder can be a convenient way to ensure that you are getting adequate protein to meet your body's needs. Because of its tendency to clump and stick to the sides of a glass or drink shaker, whey protein is best mixed into liquids with a blender. Using a blender to make protein shakes allows you to mix in fruit and other ingredients to make a tastier and more complete meal or snack.

Blender

Step 1

Measure the liquid according to the amount of whey powder you want to use. Follow the mixing guidelines on your canister of whey powder. In general, use 8 ounces, or 1 cup, of liquid for each scoop of protein powder.

Step 2

Add the liquid to your blender. Pouring the liquid into the blender first helps prevent the powder from caking around the blades and ensures a more even mixture.

Step 3

Add the whey powder to the blender along with any fruit, ice or other ingredients you plan to use.

Step 4

Blend the shake on high for 1 to 2 minutes or until the mixture is completely smooth and free of lumps.

Glass

Step 1

Measure the liquid according to the amount of whey powder you want to use.

Step 2

Add the liquid to your glass. If possible, use a round-bottom glass rather than one with sharp angles at the bottom. Mixing clumps of whey powder into the drink from the corners of a glass is more difficult than it is in a round-bottom glass.

Step 3

Add the whey powder to the liquid. If you are using more than one scoop, add them one at a time, stirring in between.

Step 4

Stir the mixture until all of the powder has been incorporated into the liquid and there are no lumps.

Things You'll Need

  • Measuring cup

  • Blender

  • Glass

  • Spoon

  • Fruit

  • Ice

REFERENCES & RESOURCES
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