Developing creative and delicious ways of getting quality protein into your diet can be challenging.
Mixing it with other ingredients gives you more flavor, balance, and texture options.
Understanding what to mix with protein powder can help you reach your intake goals.
Popular Ingredients To Mix With Protein Powder
Popular ingredients to mix with protein powder include ingredients to make a delicious, nutritious protein shake or smoothies, such as fruits and vegetables, dairy and non-dairy milk, nut butter, seeds and nuts, spices and flavorings, and oats and grains.
Fruits And Vegetables
Fruits and vegetables are some of the most popular ingredients to mix with protein powder. Not only are they nutritious, but they can also add flavor, texture, and sweetness to the mixes. It’s easy to get creative by incorporating a variety of fruits and vegetables into your mix.
Adding the likes of bananas and avocados can create smoothies with a creamier texture with just the right amount of sweetness and provide essential vitamins, minerals, and antioxidants.
In addition to smoothies, many recipes for protein bars or pancakes call for fruits such as apples or berries. In contrast, others may use grated carrots or squash, improving their nutritional value while providing great taste.
Several common combinations include;
- Blueberries and almonds
- Strawberries and kale
- Banana and peanut butter
- Raspberry and oatmeal
- Mango and spinach
- Peaches with chia seeds
- Pineapple and coconut
- Papaya and vanilla
- Kiwi and cacao nibs
- Apple and cinnamon
- Orange and ginger
Feel free to experiment by mixing different protein powder flavors with various fruits/vegetables to find the perfect combination!
But don’t go too crazy; not all fruit flavors will mix well with protein. It also depends on the flavor of your protein powder. Vanilla protein powder flavor is your safest option if you want to mix in other fruit or nut ingredients.
Benefits of Mixing Protein Powder with Fruit and Vegetables
Increased Nutrient Intake
Fruits, in particular, are a great source of fiber while adding natural sugars that make them an ideal candidate for sweetening any protein shake or smoothie. On the other hand, vegetables bring valuable micronutrients like calcium, iron, and magnesium, as well as vitamin C, to any mix.
Read More: The Best Weight Loss Smoothie Recipes
Fruits and vegetables are high in fiber, improving digestion and promoting regular bowel movements.
Adding protein powder to fruits and vegetables can help slow down carbohydrate absorption, preventing spikes in blood sugar levels.
Convenient and Easy to Prepare
Mixing protein powder with fruits and vegetables is a convenient and easy way to prepare a healthy meal or snack. You can easily blend them to create a smoothie or add them to a bowl of oatmeal or yogurt.
Whether you choose something sweet or savory is totally up to you – so consider what kind of flavor experience you’re after when creating your recipes!
Despite the health benefits of adding fruit to your smoothies, you need to be mindful of the additional calories.
Drawbacks of Mixing Protein Powder with Fruit and Vegetables
High Sugar Content
Some fruits and vegetables, such as bananas and mangoes, are high in sugar. Combined with protein powder, this can lead to a high-calorie, high-sugar meal or snack.
Flavor and Texture Issues
Mixing protein powder with fruits and vegetables may result in a less-than-ideal flavor and texture. Some individuals may not enjoy the taste or texture of the mixture, which can make it difficult to stick to a healthy eating plan.
Dairy And Non-Dairy Milk
Dairy and non-dairy milk are popular ingredients to mix with protein powder to create flavorful drinks and meals.
Dairy milk such as cow’s milk, almond milk, soy milk, oat milk, coconut milk, cashew cream, and other nut creams often contain high levels of easily digestible proteins, making them great for adding extra nutrition to a shake or meal.
Non-dairy alternatives may also provide essential nutrients, including calcium, vitamin D or B12 depending on the selected brand.
Popular kinds of milk to mix with protein powder include:
- 8 grams of protein per cup containing all nine essential amino acids along with a host of vitamins and minerals.
- Single serving carton contains 1 – 2grams of protein plus added B Vitamins for an energy boost.
Cashew Cream or Other Nut Creams
- Contains up to 3g less fat than its dairy counterpart but still offers 5g+ Protein per cup with zero cholesterol.
Most Popular non-dairy alternatives include:
- Hemp milk is an effective plant-based alternative packed with 4 grams of plant-based Omega-3 fats per cup.
Omega-3 fats are essential for brain health, reducing inflammation and can help improve heart health.
Pea Protein Milk
- Pea protein milk is a vegan alternative that provides 6 grams of protein per cup, derived from yellow split peas. It is also a good source of macronutrients magnesium and iron, which play essential roles in muscle function and energy production.
No Sugar Added Coconut Milk
- No sugar-added coconut milk is a naturally lactose-free alternative boasting 65% fewer calories and 50% fewer carbohydrates than conventional cow’s milk.
It also provides a good source of medium-chain triglycerides (MCTs), which are a type of healthy fat that can be easily converted into energy by the body.
Nut butter is an ideal choice for adding flavor, nutrients, and texture to protein powder mixes.
Popular types of nut butter include peanut butter, almond butter, cashew butter, and walnut butter.
Each has its own unique nutritional profile that can help enhance the overall nutrition of a recipe.
Rich in fiber and plant-based proteins such as arginine and lysine, peanut butter is also full of healthy fats to help with satiety and energy levels.
Mixing peanut butter with protein powder adds a creamy texture to drinks and can be a tasty addition to sandwiches, smoothies, and baked goods.
A good source of healthy mono-saturated fats, vitamin E, and magnesium, almond butter is a luxurious alternative for creating delicious protein smoothies or shakes without compromising on taste or quality.
It has a slightly sweet and nutty flavor that pairs well with fruits and other ingredients in smoothies.
Protein-rich with lower fat content than other alternatives, cashew butter has great flavor potential due to its mild sweetness when added into recipes in just the right amounts.
It’s also an excellent source of copper, which supports healthy immune system responses. Cashew butter can be used in a variety of recipes, including dressings, dips, and sauces.
The omega-3 fatty acids found in walnuts make their associated butters both nutritious, providing omegas, plus creamy when used as a mixer or dip with some crushed ice watermelon pieces even better!
Walnut butter has a rich and earthy flavor that goes well with fruits, vegetables, and other ingredients in smoothies and baked goods.
|Nut Butter Type||Flavor of Protein that Mixes Well|
Seeds And Nuts
Adding seeds and nuts to your protein powder mix is an easy way to enhance your protein powder’s flavor and texture while adding some extra nutrition.
Seeds like chia, flax, sunflower, or pumpkin are packed with omega-3 fatty acids, protein, and fiber.
Additionally, they can act as a great plant-based source of complete proteins.
Nuts such as almonds or walnuts contain healthy fats, magnesium, and vitamin E, which can boost energy levels and support muscle growth.
Different types of seeds and nuts that mix well with protein powder
Chia seeds are rich in omega-3 fatty acids, loaded with antioxidants and dietary fiber for digestive health. They are also a good source of protein and can be added to smoothies, oatmeal, or yogurt for a healthy and filling breakfast.
Flax seeds are rich in alpha-linolenic acid (ALA), fiber, protein, and vitamin B6, which may provide anti-inflammatory benefits. They can be added to smoothies, oatmeal, or baked goods for an added nutritional boost.
Pumpkin seeds are a rich source of dietary fiber, which helps improve digestion. They are also an excellent source of iron for energy production. Pumpkin seeds can be added to salads or roasted for a crunchy and healthy snack.
Sunflower seeds contain a high amount of minerals, including selenium, which is essential for the immune system and helps regulate thyroid hormones. They are also a good source of healthy fats and protein. Sunflower seeds can be added to salads or used as a topping for oatmeal or yogurt.
Almonds are packed with plant-based proteins, healthy fats, and dietary fibers that benefit heart health and weight management. They can be enjoyed as a snack or used as an ingredient in baked goods, smoothies, or salads.
Walnuts are highly nutritious nuts full of healthy fats that promote brain health while reducing inflammation markers. They are also a good source of protein and can be added to oatmeal or used as a topping for salads or yogurt.
Benefits of Using Seeds and Nuts with Protein Powder
Using seeds and nuts in combination with protein powder is quite beneficial since they help enhance the flavor while also providing plenty of nutrients such as minerals like zinc which stimulates muscle repair and growth, fiber to aid digestion, and healthy fats that can help maintain hormone levels – all contributing to a more balanced diet with enhanced performance when exercising both strength training or cardiovascular workouts.
Recipes Using Seeds and Nuts
- Creating homemade vegan protein powders using popular ingredients like chia seeds, flaxseeds, and hempseed milk or blending flaxseeds into acai smoothies.
- Making vegan power balls made from dates mixed with various nut butter.
- Baking goodies such as muffins adding pumpkin/sunflower seeds for added crunch.
- Blending pits into smoothies for natural sweetness.
- Creating ice cream by combining bananas blended with almond butter.
- Crafting oatmeal bowls by mixing bananas, coconut flakes, walnuts, pecans, chia seeds, etc.
- Preparing waffles by grinding oats, almonds, cashews, flaxseeds, etc. into a batter along with high-protein vegetable spirals like zucchini, squash, beetroot, sweet potato, etc. instead of flour mixture.
The possibilities are endless!
Save Money and Get Creative
Plus, there’s no need to buy costly pre-made mixes because you can get creative mixing various combinations – these are just some ideas to get started on!
Spices And Flavorings
Spices and flavorings are commonly used to enhance protein powder mixes’ flavor and nutritional value.
|Vanilla||Reduces inflammation. Adding vanilla helps reduce inflammation while nutmeg is a potent digestive aid. Both have antioxidant properties that may support immune system functions.||Vanilla or Chocolate|
|Almond extract||Adds a nutty flavor.||Vanilla or Chocolate|
|Cinnamon||Regulates blood sugar levels.||Vanilla or Chocolate|
|Nutmeg||Aids digestion. Adding vanilla helps reduce inflammation while nutmeg is a potent digestive aid. Both have antioxidant properties that may support immune system functions.||Vanilla or Chocolate|
|Cocoa powder||Adds antioxidants and chocolatey taste. Cocoa powder also adds antioxidants as well as an intense chocolatey taste when added to shakes or smoothies.||Chocolate|
|Chia seeds||Provides essential vitamins and minerals, including healthy fats. Chia seeds offer an array of essential vitamins and minerals, including healthy fats for energy production.||Unflavored or Vanilla|
|Coconut flakes||Adds texture and sweet or savory flavors. Coconut flakes can add texture as well as sweet or savory flavors depending on how they are prepared.||Vanilla or Unfl|
There are many potential options to consider when planning your next drink recipe!
Oats And Grains
Oats and grains are popular ingredients to mix with protein powder because they offer beneficial nutrients and help improve texture.
Oats provide an excellent source of complex carbohydrates, which can help increase energy levels while providing sustained fullness.
Grains also contain quality proteins, dietary fiber, vitamins, minerals, and other important micronutrients like iron and zinc.
Types of Oats to mix with protein powder
Types of oats include rolled or quick-cooking oats as well as steel-cut or “Irish” oats; these different types can be combined with protein powder for creating oat-based shakes that may be mixed with additional ingredients such as fruits, vegetables and nut butters.
Overnight oats with protein powder are a convenient way to enjoy this nutrient-dense concoction on the go in the morning.
Simply add cold milk to mixtures composed of rolled old fashion oats mixed together with a scoop of the desired type of powdered protein before bedtime soak them overnight in the refrigerator for an easily digestible mash-up breakfast the next morning!
Grain-Based Recipes That Mix Well with Protein Powder
Grain-based recipes including waffles/pancakes & muffins are also popular options within the fitness nutrition space too – where pre & post-workout meals could have some additional variety than just whey-containing shakes all the time!
Pea Protein Powder
Pea Protein Powder is another type of vegan-friendly option that works great when it comes to combining it into grain dishes– Peas are high in amino acids which helps boost muscle-building power while reducing recovery time after a workout session.
Brown Rice Protein Powder
Brown Rice Protein Powder works beautifully when you need lower carb content than your whole wheatmeal alternative.
Preparing Protein Powder Mixes
Making protein mixes with the right ingredients can take your everyday shake to the next level.
Blending is one of the most popular ways to mix up a protein shake or smoothie.
As discussed above, adding ingredients such as fruit, vegetables, yogurt, and nut butters can create thick and creamy shakes or smoothies quickly absorbed into the body.
Blended mixes create a tasty snack filled with essential vitamins and minerals from whole foods.
Shaking your protein powder in water or milk for a few seconds is an easier way to mix up a quick shake without the hassle of blending all the other ingredients together.
It also takes less time to make compared to blended shakes, and it’s not as messy, either! But the downside is that you won’t be able to incorporate real fruits or vegetables, which might be too clumpy. Best to stick with the blender.
Baking with Protein Powder
Baking with protein powder is becoming increasingly popular due to its convenience and added nutritional benefits, making baked goods healthier.
By adding some protein into your baking recipe (like casein, whey, etc.), you can increase the nutritional content while still having delicious treats like pancakes, muffins, cookies, brownie bars, and more!
Depending on the type of texture/consistency desired, more liquid might need to be included than when using regular wheat flour products – consider things like almond butter, coconut oil, applesauce, banana puree, plain non-dairy yogurt, and mashed tofu.
Substitute liquid egg whites if wanting no eggs, too, note how much additional moisture is needed to make certain measurements precise, otherwise, it may end up being a dry, crumbly mess.
It is important to store protein powder properly in order to get the most out of it. In general, it should be kept dry and away from moisture and light. You can store your protein powder in a container or even a glass jar.
It is recommended that you refrigerate any mixtures made with protein powder but not necessarily the actual proteins themselves.
Ideally, storage must remain between 0°C – 8°C.
If you are planning on taking your mix with you outside of the house, an insulated bag or container will keep drinks cold for up to four hours keeping them fresh until consumed.
Different containers like tupperwares, plastic bags, covered bowls release different levels of oxygen which affects how foods are cooked and stored
Pots and pans do not work well for storing powders compared to other airtight containers such as zip lock bags for short duration purposes within 4 days post mixing at room temperature (18 ° C).
Ideal Time To Consume Protein Mixes
Protein mixes are an important part of any balanced diet and can help support a range of fitness goals, including building muscle or losing weight.
The ideal time to consume protein mixes is widely debated and depends on each individual’s dietary needs, their workout regime, as well as their macros target.
Eating the right type of mix at the right time will optimize nutrient absorption and lead to faster recovery post-workout.
The best times to consume protein powder shakes is typically before a workout or shortly after in order to provide adequate energy while aiding your muscles during repair and growth phases following physical activity.
Morning snacks can include whey proteins if needed for meal prepping throughout the day with oatmeal or porridge when training fasted cardio sessions (consuming no food for 12 hours prior).
Alternatively, casein proteins are best taken overnight due to its slow digestion which provides more sustained levels into recovery phases lasting several hours up until morning wake-up calls.
Soy proteins should mainly be consumed directly after exercise since this type offers great digestibility and it facilitates fast replenishment of depleted glycogen stores.
Recipes For Protein Powder Mixes
With recipes for protein shakes, bars, pancakes and more, this article gives you everything you need to make the most of your protein powder.
Protein smoothies are a quick and convenient way to get the nutrients your body needs. Protein powder can help with muscle recovery after a workout, weight management, and nutrient absorption. Plus, it adds a delicious flavor to smoothies. Here are some tips for crafting the perfect protein smoothie:
Choose the Right Type of Protein Powder
Different types of protein powders offer different nutritional benefits. Whey is best for athletes who need an immediate source of protein post-workout, while casein is best for sustained energy throughout the day. Soy is good for vegetarians, while pea and hemp are great plant-based options with essential minerals and vitamins.
For a nutritious protein smoothie, make sure you include enough macronutrients like carbohydrates, proteins, and fats. This will help maintain energy levels throughout the day.
Add Healthy Ingredients
To create a well-rounded snack or meal replacement smoothie, add in healthy fruits and vegetables that provide fiber, vitamins, minerals, and antioxidants to help with digestion and overall health.
Try adding different flavors such as cinnamon or nutmeg to give your smoothies an extra kick! You can also incorporate other foods like nuts or oats for added texture and more complex flavors from whole food sources rather than powders alone.
Protein Energy Balls And Bars
Protein energy balls and bars can provide a healthy and convenient snack option. They are easy to make at home with minimal ingredients and are a great way to increase your protein intake while avoiding unhealthy refined sugars.
High-quality protein powder is essential, providing rich flavor without adding too many calories or introducing processed ingredients.
When making protein energy balls and bars at home, popular ingredients often include fruits and vegetables, dairy and non-dairy milk, nut butters, seeds and nuts, spices and flavorings, oats and grains.
These can all be mixed together in different techniques for the perfect balance of flavors. It’s also important to consider the ideal time of consuming these snacks before or after exercise for optimal nutrition benefits.
Ideas for mixing protein powder into snacks
|Idea||Recipe||Protein Powder That Mixes Well|
|Smoothie||Blueberry Banana Protein Smoothie||Whey, Casein, Soy|
|Energy Balls/Bars||Peanut Butter Protein Balls (with 7 different variations)||Whey, Casein, Soy, Plant-based|
|Pancakes||Banana Protein Pancakes||Whey, Casein, Soy, Plant-based|
|Waffles||Protein Waffles with Blueberries and Cream||Whey, Casein, Soy, Plant-based|
|Muffins||Chocolate Protein Muffins||Whey, Casein, Soy, Brown Rice|
|No-Bake Treats||No-Bake Chocolate Protein Bars||Whey, Casein, Soy, Plant-based|
|Oatmeal||Protein-Packed Oatmeal||Whey, Casein, Soy, Brown Rice|
|Chia Pudding||Vanilla Chia Protein Pudding||Whey, Casein, Soy, Plant-based|
|Granola||Homemade Protein Granola||Whey, Casein, Soy, Plant-based|
|Yogurt Parfait||Mixed Berry Protein Parfait||Whey, Casein, Soy, Plant-based|
|French Toast||Protein French Toast||Whey, Casein, Soy, Plant-based|
|Cookies||Peanut Butter Protein Cookies||Whey, Casein, Soy, Plant-based|
|Brownies||Fudgy Protein Brownies||Whey, Casein, Soy, Plant-based|
|Mug Cake||Chocolate Protein Mug Cake||Whey, Casein, Soy, Plant-based|
|Popsicles||Strawberry Protein Popsicles||Whey, Casein, Soy, Plant-based|
|Fruit Dip||Creamy Protein Fruit Dip||Whey, Casein, Soy, Plant-based|
|Hummus||Protein-Packed Hummus||Whey, Casein, Soy, Plant-based|
|Guacamole||Protein-Enhanced Guacamole||Whey, Casein, Soy, Plant-based|
|Nachos||Protein-Packed Nachos||Whey, Casein, Soy, Plant-based|
|Quesadillas||Protein Quesadillas||Whey, Casein, Soy, Plant-based|
|Stir-Fry||Protein-Packed Stir-Fry||Whey, Casein, Soy, Plant-based|
|Fried Rice||High-Protein Fried Rice||Whey, Casein, Soy, Brown Rice|
|Meatloaf||Protein Meatloaf||Whey, Casein, Soy, Brown Rice|
|Chicken Nuggets||Protein Chicken Nuggets||Whey, Casein, Soy, Brown Rice|
Why Mix Protein Powder With Other Ingredients
Adding other ingredients to protein powder boosts its flavor, provides extra nutrition, and helps create smooth and creamy textures.
Adding ingredients to mix with protein powder can drastically improve the flavor of these supplements. Choosing a combination of sweet and savory flavors allows the natural taste of protein powders to shine through while creating intriguing and exciting taste combinations.
While adding things like cocoa powder, fruit or peanut butter can make chocolate-flavored whey proteins more delicious than plain, they should still be used sparingly in order to avoid overpowering the delicate tastes offered by this type of protein powder.
Adding nutrient-rich ingredients when mixing protein powder is essential for a nutritious and balanced meal.
Mixing in fresh fruits, vegetables, nuts, and seeds enhances your shake’s flavor and improves its nutritional value.
Eating these foods can help to maintain muscle mass, and strength, boost metabolism and fight fatigue after an intense workout.
Adding ingredients to your protein powder mix can boost the taste and texture of a shake or recipe. Many of my clients consider adding other ingredients to protein powder an absolute essential in order to make the most out of the experience.
Yogurt is one of my favourites to add both creaminess and thickness while offering additional health benefits due to its high levels of fermentation-derived bacteria, which contain nutrients such as calcium that help boost immunity.
Create Balanced Macronutrient Ratios
Having a balanced ratio of macronutrients is essential for proper nutrition and health. Macronutrients refer to the three energy-producing nutrients in our diets – carbohydrates, proteins, and fats. Adding additional ingredients to your protein powder, in particular if you are using protein shakes as meal replacements can help you create a balanced macronutrient ratio.
What Mixes Best With Each Type Of Protein Powder
From whey to hemp protein, there are endless possibilities which ingredients pair best with each type of protein powder.
What To Mix With Whey Protein
Mixing whey protein powder with other ingredients is a great way to customize your shake or meal’s flavor, texture, and nutritional content.
Whey protein is especially beneficial for athletes looking to build muscle mass, improve recovery rates after exercise and reduce fat storage.
|Ingredient||Mixes well with Whey Protein||Why it works|
|Non-dairy milk (e.g. almond or oat milk)||✔||Provides a creamy base while adding additional protein and nutrients|
|Nut butters (e.g. peanut or almond butter)||✔||Adds healthy fats and a nutty flavor to the shake|
|Oats (e.g. rolled oats or steel-cut oats)||✔||Provides carbohydrates and fiber for sustained energy throughout the day|
|Nuts (e.g. walnuts or cashews)||✔||Adds additional healthy fats and a crunchy texture|
|Flaxseeds||✔||Provides a good source of fiber and omega-3 fatty acids|
|Spirulina||✔||Offers additional protein and essential vitamins and minerals, especially iron|
|Chia seeds||✔||High in fiber and omega-3 fatty acids, chia seeds also provide a gel-like consistency to the shake|
|Bananas||✔||Adds natural sweetness and potassium to the shake|
|Blueberries||✔||Adds a burst of antioxidants and natural sweetness|
|Strawberries||✔||Provides additional flavor and vitamin C|
|Spinach and Kale||✔||Adds leafy greens and important vitamins and minerals to the shake|
|Cocoa powder||✔||Offers a delicious chocolate flavor and antioxidants|
|Honey or Maple Syrup||✔||Provides a natural source of sweetness without added sugars|
|Coconut flakes||✔||Adds texture and healthy fats to the shake|
|Greek yogurt||✔||Provides additional protein and a creamy texture|
|Nutmeg||✔||Adds a warm, spicy flavor to the shake|
What To Mix With Casein Protein
Casein protein powder is different from other types of protein powder because it is slow-digesting and often consumed at night.
The best type of casein protein powder is micellar casein. Therefore, to get the most benefits out of this form of casein protein, it’s important to know what ingredients to mix with casein protein powder that will complement and enhance its effects.
Here are some popular ingredients to mix with casein protein:
|Ingredient||Why Mix with Casein Protein Powder|
|Fruits and Vegetables||Adds fiber, antioxidants, micronutrients, and improved flavor|
|Dairy and Non-Dairy Milk||The reason it mixes well with casein protein|
|Gives a richer texture, provides essential fats, vitamins and better flavor||Gives a richer texture, provides essential fats, vitamins, and better flavor|
|Seeds and Nuts||Offers extra crunch, beneficial omega fatty acids and minerals, and healthy fats that keep hunger at bay|
What To Mix With Soy Protein
Soy protein powder is an excellent plant-based alternative for those avoiding dairy and is ideal for vegans or lactose intolerant.
It contains all nine essential amino acids, making it a complete source of protein. It has been linked to various health benefits, including improved muscle growth, weight loss, and reduced fatigue after exercise.
|Ingredient||Why Mix with Soy Protein Powder|
|Fruits and vegetables||Adding purees like banana or pumpkin can enhance the flavor and add nutrients to soy protein shakes|
|Dairy alternatives||Nut milks like almond milk or coconut milk can be great vegan substitutes for regular milk in shakes|
|Nut butters||Adding almond butter provides healthy fats to sustain energy levels after intense workouts|
|Seeds and nuts||Chia seeds or cashews offer additional protein while being low in carbohydrates|
|Spices||Cinnamon offers antioxidants that protect against free radical damage and enhances the taste of the shake|
|Oats||High in fiber, oats can help reduce cravings while providing slow-releasing energy throughout the day|
What To Mix With Pea Protein
Pea protein is a popular plant-based source of protein and one of the best ingredients to mix with protein powder. It is rich in essential amino acids, contains no sugar, and can be used in vegan, vegetarian, and gluten-free recipes.
One of the main advantages of including pea protein in recipes is its versatility – it can easily be mixed with other ingredients such as fruits and vegetables, nuts or seeds, spices or flavorings, oats or grains, and dairy or non-dairy milk to create delicious and nutritious meals.
|Ingredient||Reason it mixes well with pea protein powder|
|Fruits and Vegetables||Adding fruits and vegetables like berries, bananas, and spinach not only enhances the flavor but also provides a nutrient boost with vitamins and minerals.|
|Nut Milks||Nut milks such as almond milk, cashew milk, or coconut milk are excellent dairy-free alternatives that provide a creamy texture to the shake.|
|Nut Butters||Nut butters such as almond or peanut butter are excellent sources of healthy fats and proteins that blend well with pea protein powder to provide a rich and creamy texture.|
|Seeds and Nuts||Adding seeds such as chia, flax, or hemp seeds, or nuts such as almonds or cashews, provides additional protein, healthy fats, and nutrients like fiber and minerals.|
|Spices||Spices such as cinnamon or nutmeg not only provide a delicious flavor but also offer antioxidant properties that help protect against cell damage.|
|Oats||Oats are an excellent source of fiber and slow-releasing carbohydrates, providing sustained energy and helping to reduce cravings throughout the day. Adding oats to a pea protein shake can help create a filling and nutritious meal replacement.|
Including pea protein in your diet could provide a range of benefits from improved muscle tone to better digestion due to its high content of proteins, fiber and antioxidants.
What To Mix With Hemp Protein
Hemp protein powder can be used to replace up to 1/4 of all-purpose flour in recipes to boost the protein, fiber, mineral, and healthy fat content.
Adding other types of protein powders such as whey, casein, soy, or pea protein can help make hemp more nutritionally balanced.
When combining hemp with other protein powders it is essential to know that hemp has a lower overall protein than most others.
|Ingredient||Reason it mixes well with hemp protein|
|Fruits and Vegetables||Adding fresh fruits and vegetables can provide added nutrients to your post-workout shake. Hemp protein has a slightly nutty flavor that can be enhanced by blending it with sweet fruits like berries, bananas, or mangoes. The fiber from fruits and vegetables also helps with digestion and promotes a feeling of fullness.|
|Nut Milk||Nut milk, like almond or cashew milk, is a popular non-dairy alternative to regular milk. It has a creamy texture that works well with hemp protein, and adds a nutty flavor that complements the hemp. Plus, nut milk is low in calories and high in healthy fats, making it a great addition to a weight loss or muscle-building diet.|
|Nut Butter||Nut butter, such as almond or peanut butter, is a great source of healthy fats and protein. When mixed with hemp protein, it provides a creamy texture and enhances the nutty flavor of the hemp. Nut butter also helps to slow down digestion, which can help you feel fuller for longer.|
|Cacao Powder||Cacao powder is a superfood that is rich in antioxidants and provides a rich chocolatey taste when added to hemp protein. This combination is perfect for a post-workout recovery shake or a midday snack.|
|Coconut Water||Coconut water is an excellent source of electrolytes and is a natural hydrator. When mixed with hemp protein, it adds a refreshing tropical flavor and provides the necessary hydration after an intense workout.|
|Oats||Oats are a great source of complex carbohydrates and fiber. When blended with hemp protein, it adds a creamy texture and makes the shake more filling. Oats also provide slow-releasing energy, which can help sustain your energy levels throughout the day.|
There are many recipes available that use hemp as an ingredient.
These vegan recipes include smoothies, energy bars and balls, pancakes and waffles, muffins and cookies—all offering delicious ways to get vegan nutrition while adding an extra nutritional kick with the addition of hemp protein powder.
Not only does this mix enhance flavor but it also adds nutrient content while providing a better texture when baking desserts or making shakes or smoothies.
Here are some recipe ideas;
- Hemp protein smoothie with banana, almond milk, and spinach
- Hemp protein energy balls with dates, peanut butter, and chocolate chips
- Hemp protein granola with oats, nuts, and dried fruit
- Hemp protein pancakes with blueberries and maple syrup
- Hemp protein bars with almond butter and honey
- Hemp protein oatmeal with cinnamon and mixed berries
- Hemp protein chocolate truffles with dates and cocoa powder
- Hemp protein banana bread with walnuts and coconut flakes
- Hemp protein chia pudding with coconut milk and fruit toppings
- Hemp protein green smoothie bowl with kale, kiwi, and avocado.
What To Mix With Brown Rice Protein
Brown rice protein powder is a vegan-friendly and gluten-free alternative to other types of protein powders such as whey, casein, or soy.
It provides an excellent source of plant-based protein for those on vegetarian, vegan and dairy-free diets.
The nutritional value of brown rice protein powder makes it ideal for boosting energy levels throughout the day as well as helping people reach their fitness goals or gain muscle mass.
Popular ingredients to mix with brown rice protein powder are fruits and vegetables, nut butters and seeds/nuts, dairy alternatives like oat milk or coconut milk along with spices/flavorings such as cinnamon or cocoa power, oats/grains like quinoa flakes or chia seeds, sweeteners like stevia/honey/maple syrup etc.
|Ingredient||Reason to mix with brown rice protein|
|Banana||Adds natural sweetness and provides potassium for muscle and nerve function|
|Almond Milk||A dairy-free alternative that adds creaminess and healthy fats|
|Peanut Butter||Adds texture, flavor and essential fats|
|Blueberries||Adds antioxidants and a burst of flavor|
|Chia Seeds||Adds fiber, omega-3 fatty acids and protein|
|Cinnamon||Adds flavor and may help regulate blood sugar levels|
|Spinach||Adds iron and other important minerals, as well as antioxidants|
|Oats||Adds fiber, complex carbohydrates and can improve satiety|
|Coconut Flakes||Adds texture, flavor and healthy fats|
|Hemp Seeds||Adds a complete protein source and omega-3 fatty acids|
|Maple Syrup||Adds natural sweetness without the negative effects of refined sugar|
|Greek Yogurt||Adds creaminess and a source of probiotics|
|Pumpkin||Adds natural sweetness and a good source of vitamins A and C|
|Kale||Adds vitamins, minerals and antioxidants|
|Strawberries||Adds flavor and antioxidants, as well as vitamin C|
|Cashew Butter||Adds flavor and a source of healthy fats|
|Spirulina||Adds a complete protein source and antioxidants|
|Walnuts||Adds texture, flavor and a source of healthy fats|
What can I mix with protein powder to make a shake or smoothie?
Protein powder can be mixed with milk, almond milk, soy milk, juices, yogurt, and fruits such as bananas and apples for making shakes or smoothies. Additionally, you can add ingredients such as nut butter and seeds to the mix for an extra boost of nutrition.
Are there other foods besides liquid that I can mix with my protein powder?
Beside creating shakes and smoothies, you can also experiment by baking protein-rich cakes and muffins using your favorite flavors of protein powder. Alternatively mixing it in oatmeal or oats is also an effective way to increase your daily intake without compromising on taste or texture.
When choosing a liquid to mix with protein powder, go for something low in sugar such as water or dairy-free milk (almond/coconut), while avoiding those containing added sugars.
Additionally, aim to balance taste and nutrition without overloading on calories by adding wholesome but flavorful ingredients such as fruits, natural nut butter, or yogurt.
When it comes to overall daily intake, try to vary the protein and food sources according to your dietary requirements, and if in doubt, get in touch with a registered Dietitian Nutritionist, or healthcare provider.
This article only intends to give you ideas on what to mix with protein powder.
It must be stated that consuming too high protein levels can lead to adverse side effects like constipation or diarrhea, so sticking within recommended guidelines is advised (e.g., 0.36–0.8 grams of protein for every pound body weight).
Finally, when experimenting with different mixes, try to have fun and find what mixes are best for your tastebuds with protein powder. The key is always down to your personal preference and what you like the most.
But remember, don’t get bored with your protein powder; mix it up and try new ingredients and recipes.
You might even be surprised that you never drink a protein shake on its own ever again once you start mixing your protein powder up and incorporating it into your everyday cooking or recipes.
What you might be surprised with is those extra pounds off the scales or, if you are into building muscle in the gym, those extra plates you may be able to put on the bar once you start adding more protein to your diet.
Best of Luck!