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.
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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.
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.
Add the whey powder to the blender along with any fruit, ice or other ingredients you plan to use.
Blend the shake on high for 1 to 2 minutes or until the mixture is completely smooth and free of lumps.
Measure the liquid according to the amount of whey powder you want to use.
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.
Add the whey powder to the liquid. If you are using more than one scoop, add them one at a time, stirring in between.
Stir the mixture until all of the powder has been incorporated into the liquid and there are no lumps.
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; Nancy Rodriguez, et al.; 2009
- "The Complete Idiot's Guide to Boosting Your Metabolism"; Joseph Lee Klapper; 2008
- WheyProteinSupplements.com; How to Mix Smooth Whey Protein Shakes Without a Blender; 2010
- "Getting Fit & Staying Fit in Your 40s, 50s and Beyond"; Jim Laabs; 2008