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How to Make a Protein Shake: A Guide to Crafting the Perfect Drink

The Basics of a Protein Shake

If you’ve ever wondered how to make a protein shake, you might think the back of your tub has the answer for you: Simply scoop out some protein powder, add water, give the mixture a good shake, and there you have it. This isn’t true, but it’s also not the whole story, either. If you find an option you love—say, a whey protein if you’re okay with milk products, or dairy-free options like hemp seed or pea protein if you prefer plant-based protein sources—you absolutely can make a shake out of just a scoop or two and some liquid. But if you’re willing to expend a little extra time and energy, you can use whole foods to craft a high-protein drink that’s perfectly suited to your palate and nutritional goals.

The Importance of Protein

All these shakes have one thing in common: They deliver a hefty dose of protein. And that’s important, since after you work out, your body is primed to absorb nutrients. Amy Stephens, MS, RDN, a registered dietitian and certified specialist in sports nutrition, tells SELF. In the case of protein (especially in conjunction with carbs), this helps with both muscle recovery and muscle hypertrophy (or growth). A protein shake, Stephens adds, is "an easy, convenient way to obtain those nutrients without having to make food."

Protein Amounts

So just how much of its namesake ingredient should a protein shake contain? It depends on a couple factors, including whether you’re downing one as a post-workout snack or a meal substitute. Jason Machowsky, MS, RD, a sports dietitian and registered clinical exercise physiologist, tells SELF. If it’s the former, shoot for anywhere from 25 to 35 grams of protein, he says. In the case of the latter, 10 to 20 grams should do it, Stephens says.

Crafting the Perfect Shake

If you’re making your own shake, protein content isn’t the only thing you need to worry about, either—you have to consider taste and texture as well. To learn more about how the pros pull it off, we asked Machowsky and Stephens to walk us through the process of crafting a shake from start to finish.

1. Choose Your Base

Depending on the consistency you’d like, you could go with a full-on liquid or something a little heftier, like yogurt or cottage cheese. Either way, you’ve got tons of options, from actual dairy to plant-based alternatives.

2. Add Your Protein

Add your chosen protein source to your base, whether it’s a scoop of powder or a dollop of cottage cheese. Make sure to choose a protein that suits your dietary needs and preferences.

3. Add Liquid and Sweetener (Optional)

Add your chosen liquid to your protein source, whether it’s water, milk, or a plant-based milk alternative. If you prefer a sweeter shake, you can add a natural sweetener like stevia or monk fruit.

4. Blend It Up

Blend your mixture until it’s smooth and creamy, depending on the consistency you prefer.

Conclusion

With these simple steps, you can craft a protein shake that’s tailored to your needs and tastes. Whether you prefer a quick and easy scoop-and-water option or a more elaborate blend, the possibilities are endless. So go ahead, get creative, and find your perfect protein shake!

FAQs

• What’s the best type of protein to use in a protein shake?
  • The best type of protein for you will depend on your dietary needs and preferences. Some popular options include whey, casein, pea, and hemp seed.
• Can I use a protein shake as a meal substitute?
  • Yes, you can use a protein shake as a meal substitute if you’re short on time or prefer a more convenient option. Just be sure to choose a shake with enough protein and healthy fats to keep you full and satisfied.
• How often can I have a protein shake?
  • You can have a protein shake as often as you like, depending on your fitness goals and needs. Some people prefer to have a post-workout shake to aid in recovery, while others prefer to have one as a snack or meal substitute.