For decades, athletes, gym rats, and the health-conscious among us have used protein powder to supplement our nutrition. And protein powder's popularity isn't slowing any time soon.

In fact, the use of protein powder grew by 31 percent in 2020.

Protein shakes are one of the easiest ways to fuel your body, but knowing how to mix protein powder properly is key to getting the best results. Whether you’re using water, milk, or other liquids, mixing your protein powder correctly ensures that it blends smoothly and delivers the nutrients your body needs. In this guide, we'll explain what protein powder does, how to mix protein powder to create the perfect shake, and what to mix protein powder with for optimal results.o make your health and fitness goals a reality.

 

What Does Protein Powder Do?

Protein powder plays a critical role in muscle recovery, building lean muscle, and supporting overall body functions. It provides essential amino acids that help your body repair and grow muscle tissue after workouts. Depending on the type of protein powder—whey, casein, or plant-based—its absorption rate and specific benefits may vary, but all types contribute to your daily protein intake, helping your muscles recover and grow.

Many people get sufficient protein from their regular diet, from food sources like fish, eggs, legumes, and meat. So why is protein powder so popular?

Research has shown that if you exercise and as you age, you might need twice the daily recommended value of protein in your diet.

Protein is the building block of muscle, so anytime that you are working to increase your muscle mass, you should up your protein intake.

Protein powder is a quick and easy way to get an extra boost of protein in your diet. The best protein powder will also include other essential nutrients to further supplement your health.

There are many different types of protein powder:

• Dairy
• Pea
• Soy
• Rice
• Collagen

 

Whey protein powder which comes from cow's milk, is one of the most commonly used and widely available varieties. It is quickly digested by the body and can help curb your appetite. However, if you are on a plant-based diet or have a dairy intolerance, you might be curious about vegan protein powder. Pea, soy, and rice are common sources used to create plant-based protein powders. 

 

Looking for more info on protein powder? Read our Ultimate Guide to Protein.

 

How to Use Protein Powder

Protein powder can benefit you at many different times and in different ways.

If you are just starting out with a new workout routine, it's a great idea to include a protein supplement in your diet. Even if your routine isn't specifically targeted to increase muscle mass, protein powder can help you recover more quickly and be ready for your next workout session.

If you are a weightlifter or have a regular bodyweight training routine, adding protein powder to your diet can help you see results. Anytime you are working to strengthen and tone your muscles, you can supplement with protein powder to help your muscles develop and recover.

Another instance when you might amp up your protein intake is if you are recovering from an injury. As your muscle fibers rebuild, an increased intake of amino acids can help speed up your recovery.

Age is another factor that might influence how you use protein powder. Growing teenagers typically utilize more protein during workouts. Protein powder supplementation can be an important aid to help them recover properly.

Additionally, muscle mass decreases as we age, so older adults might choose to use protein powder to help counteract this natural occurrence.

If you follow a plant-based diet, you may struggle to get enough protein without adding a boost of protein powder to your nutrition plan. Additionally, if you are working to lose weight, protein powder can help you feel fuller for longer.

For fitness purposes, protein powder is best used directly after a workout as a part of your recovery. If you are simply hoping to add more protein to your diet regardless of your fitness routine, you can use protein powder at any point in the day.

Using protein powder is simple, but getting the most out of it requires knowing how many scoops of protein powder to use, when to take it, and what to mix it with. Typically, one scoop of protein powder (about 20-30 grams) is ideal for a post-workout shake. You can mix it with water, milk, or your favorite non-dairy alternatives for a smooth shake. Just add a scoop to a blender or protein shaker bottle, shake or blend thoroughly, and you’re good to go!

 

How Much Protein Should I Take?

There is no easy answer to how much protein you should take, as it will vary greatly from person to person depending on circumstances such as:

• Age
• Exercise routine
• Diet
• Weight
  

As a general guideline, women over 19 years old need 46 grams of protein per day, while men need 56 grams.

However, this average recommendation might not be enough for many athletes. If you have an intense fitness regime, you might need as much as 1.4 to 2 grams of protein for every kilogram of body weight.

For an in-depth look at the factors you should take into account when determining your protein intake, read our blog How Much Protein Do I Need?

 

How to Make a Protein Shake

To get the health and fitness benefits that you are looking for, you need to know how to use protein powder. Here is the easiest way to make your protein shake.

You might choose to add a scoop of protein powder to your morning smoothie, sprinkle protein powder on your oatmeal or yogurt, or add the powder to pancake batter.

One of the most popular ways to use protein powder is in a protein shake. You can mix the powder with milk or water, creating a simple shake that you can down immediately after a workout.

Protein powder is known to be lumpy if not mixed well, so be sure to use a BlenderBottle shaker bottle when making your shake. Simply add the protein powder and water or milk to the bottle, pop in the BlenderBall wire whisk, tighten the leak-proof lid, and shake. The BlenderBall whisk‚ *found only in BlenderBottle brand protein shakers cups‚* whips around inside the bottle as you mix, mixing stubborn protein powder and other ingredients into smooth, delicious shakes.

Traditional whey protein powders are typically best tasting in milk. Clear protein powders are typically meant to be mixed in water. 

Drinking your protein on the go? No problem. Take a scoop of protein powder with you in a jar that connects to your shaker. The BlenderBottle ProStak shaker cup has two attachable jars for just such scenarios. Looking to keep your protein shake cold? Try the Strada insulated shaker bottle.

Regardless of which method you use to prepare your protein powder, follow the guidance on the container to know how much protein powder to use. Most protein powders come with a scoop that easily measures one serving.

Looking to make your protein powder taste better? Tap here for a few tips and tricks for better tasting protein.

Best Ways to Mix Protein Powder

How do you mix protein powder for a smooth, lump-free shake? The key is in the method. You can mix protein powder with water, milk, or a liquid of your choice using a shaker bottle or blender. A protein shaker bottle with a mixing ball - like a BlenderBottle - ensures the powder blends well. 

 

How Long Does Protein Powder Last?

Now that you've started adding protein powder to your smoothies and recovering from workouts with protein shakes, you might be wondering how long the protein powder in your kitchen cabinet will last.

For optimal results, you'll want to mind the shelf life of your protein powder. Make sure to check the expiration date. Though the powder will likely be safe to consume after it has expired, the protein content will decrease and it may not be as effective.

How long your protein powder will last depends on what kind of protein it is and which, if any, additives it contains. Whey protein has a shelf life of approximately nine to 19 months. However, additives in protein powder may extend its shelf life to up to two years.

Luckily, protein powder lasts for quite a while. And, if you are drinking a protein shake after every workout, you are likely to get through your whole supply long before the expiration date.

 

Up Your Protein Intake and Get Results

Now that you know how to use protein powder, you are well-prepared to take your health and fitness to the next level. It's time to start supplementing with protein powder today.

Shop our collection of premium shaker bottles, designed to make protein shakes an effortless part of your post-workout recovery.

Frequently Asked Questions About Protein Shakes

• How many scoops of protein powder should I use?
  One to two scoops of protein powder are usually recommended, depending on your daily protein goals and the brand's serving size.

• What do you mix protein powder with?
  You can mix protein powder with water, milk, almond milk, or any liquid you prefer. For a richer taste and more nutrients, mixing protein powder with milk or a smoothie is a great option.