Protein Shake Hacks: 6 Easy Tips to Make Your Shakes Great
There is no denying the benefits of a high protein dietespecially for those involved in more strenuous activities such as weight lifting and running. Muscles need amino acids to maintain, grow and repair so that athletes are not in a constant state of pain and inflammation – and you’ll need to take a protein shake if you’re trying to bulk up.
It’s hard enough to manage your diet to make sure you’re getting the right amount of calories each day. It is even more difficult to make sure that the correct percentage of this intake consists of protein. Not everyone can eat tuna and brussels sprouts every day – whether you’re on a budget or just don’t want to get tired of the same old foods.
But for anyone who supplements their meals with a whey shake, especially after an intense workout, the act of throwing down the notoriously thick and chalky drink can be downright nauseating. Not exactly the most appetizing drinks on the market.
Fortunately, there are a handful of quick and easy swaps anyone can implement to improve the notoriously polarizing drink. These simple additions and upgrades will turn the fear that pinches your nose into something you actually look forward to every day.
Read on for the best ways to make your protein shake taste great.
Change your protein source
Chia seeds add an earthy crunch and lots of plant protein.
While whey gets most of the attention (and rightfully so—it gets into your bloodstream faster than any other protein), there are other types that might be a little tastier. At the very least, you can opt for a 50/50 blend with varieties such as egg white and casein (derived from milk), as well as vegan options such as soybeans, peas, rice and hemp.
Each boasts different health benefits that can improve the overall nutritional profile of a shake. Be sure to add your favorite nut oils as well as protein sources like flax and chia seeds for even more health benefits.
Look at the spice rack
Nutmeg, cinnamon, and other warm spices can add depth to an otherwise bland shake.
Not only will spices like cinnamon and nutmeg mask (or even complement) the flavors of your shakes, they can also enhance them. Take chili and chocolate, for example. The spicy duo is a nod to Mexican hot chocolate and makes a unique departure from plain old chocolate. Extracts and syrups can also play a key role in enhancing your sipping experience, but be careful while pouring: Additives like peppermint extract and coffee syrup are quite potent in small amounts and only require a small spritz to make a big difference .
Read more: The best pumpkin spice recipes we tried
Exchange the milk
Nut milks can add a creamy texture and nutty flavor to shakes.
Milk is your best bet when it comes to overall creaminess, but if you’re lactose intolerant and/or rely on water alone, there’s no need to torture your taste buds. Change up the liquid base by including plant-based nut milks like pistachios, hazelnuts, and cashews. These will impart more unique, complex flavors so that the snort feels a little less noticeable.
Read more: Soy and nut milks can still be called “milk,” the FDA says
Let protein shakes reflect your favorite snacks and desserts
There are protein powders and supplements that will turn your shake into a replica of your favorite snack.
A little inspiration never hurt anyone, especially when you have a sludge-like foundation to work with. Break up the flavor profiles of your favorite snacks and desserts by capturing their essence in liquid form. A great example is adding strawberries to a peanut butter protein shake to create a mouthwatering peanut butter and jelly sandwich. Another idea is to add oats, cinnamon and raisins to a vanilla base for an Oatmeal Raisin Cookie. With a little innovation and the right range of ingredients, the possibilities really are endless. Experimenting can be fun, too—think of it as a mouth science project.
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Don’t forget the fresh fruit
When in doubt, reach for some fruit.
There’s no better way to add a fresh-tasting lunch to a fresh fruit shake or smoothie. Most fruits work, but berries are especially good for smoothies because they are high in flavor but low in sugar. Freeze your berries before blending for extra creaminess in the end result.
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Upgrade your blender
The Ninja Twisti is our favorite blender for shakes and smoothies.
When it comes to protein shakes, getting the consistency right is half the battle. The ice should be finely chopped and distributed evenly to resemble the silky smooth slurry of a delicious milkshake. While most standard personal blenders will get the job done, you’ll want to invest in an appliance that does the job perfectly. Look at these tried and tested blendersas recommended by CNET editors. Some “best of” winners can also prepare protein-rich meals like soups and yogurt to add to your daily food pyramid.
I recommend it especially for shakes and smoothies Ninja Twisty. Its rotating tampers are great for keeping sticky ingredients from sticking together.
Frequently asked questions
Why changing your blender can help you make a better protein shake?
If your current blender isn’t achieving the desired consistency, you can try distributing the ice more evenly before making your shake. If that doesn’t work, however, replacing your old blender with a newer one can make all the difference in getting rid of the sawdust-like consistency that clogs up your drinks.
Should I use whey for my protein shake?
Whey is the protein that enters your bloodstream the fastest, so if you’re looking to make a purely utilitarian shake, this is your best bet. But changing the protein source can make for a much tastier shake—some alternatives include soy, rice, and hemp.
How can I make a better tasting protein shake?
There are a few ingredients you can substitute (or eliminate) from your protein shake to make it tastier without much effort. If you take a look at your spice rack, you’ll find that adding a little cinnamon, nutmeg, or chocolate can be an easy way to enhance the flavor of your shake. Including plant-based milks can also help improve the flavor of your shakes, especially if you’re lactose intolerant.
What’s the easy way to prepare a new protein shake?
If you’re looking to whip up a delicious new protein shake, you can try making it a mirror image of some of your favorite foods—especially snacks. Peanut butter and strawberry, for example, make a PB&J shake. It’s worth experimenting with simple combinations to find the shake that’s right for you.
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