Looking for the best way to increase your protein intake? Taking a protein powder is a versatile and easy way to do it. 

Mixing a protein powder for a quick shake every day can get a bit same-old, same-old after a while. But good health shouldn’t be monotonous!

To get the most out of your supplement, we’re going to talk about how to mix protein powder and different ways to take protein powder for maximum nutrient support. 

And read to the end for the best protein powder recipes. But first...

What is protein and why do you need it?

Our diet is balanced on three pillars of macronutrients: carbs, fats, and proteins. These macronutrients provide the fuel and energy our bodies need to survive. But too often, protein is the neglected pillar in the high-fat, high-carb Standard American Diet.

Your body needs protein for many functions: Protein provides the raw materials that build our muscles, bones, connective tissue, skin, hair, and nails; protein controls satiety; and protein plays a crucial role in many chemical reactions in our bodies.

So how much protein do you need? It turns out, a lot. 

For someone who is inactive, the minimum amount of protein needed to prevent deficiency is 0.8 grams of protein per kilogram of body weight daily; for a 150-pound (68-kg) person, that’s approximately 55 grams of protein every day. Even if you seek out healthy whole foods that are naturally high in protein, it can take a lot of food to achieve 55 grams of daily protein. 

To complicate matters, your activity level and specific health needs can require a higher protein intake. Women who are pregnant or nursing need higher amounts of protein than is recommended for the general population. A minimum of 1.1 grams of protein per kilogram of body weight daily is recommended during pregnancy, with many experts recommending upward of 100 grams daily.1 

Athletes need even more protein – the American College of Sports Medicine recommends upward of 2.0 grams of protein per kilogram of body weight daily.2

How much food does that translate to? In terms of simple whole foods with protein, think of an egg. One whole egg – white and yolk combined – has about six grams of protein. You would have to eat 10 eggs every day to meet the minimum requirement for protein intake, or 16 eggs per day if you are pregnant or nursing, or upward of 23 eggs daily if you are an athlete! 

Although whole food sources are the optimal way to get protein – whole foods also provide an abundance of micronutrients, vitamins, minerals, and fiber needed for a well-rounded diet, no matter your wellness needs – protein powder is a great way to elevate your protein intake and help you achieve your big-picture health goals.

How protein powder helps you fill the gap

Although every protein powder is different – different protein sources, different amino acid profiles, different additional nutrients – protein drink mixes are an easy way to get a lot of protein quickly compared to whole food sources. 

For example, one scoop of Thorne’s Whey Protein Isolate has 21 grams of bioavailable protein per 1-scoop serving. Thorne’s MediClear Plus® and MediClear-SGS™ protein powders each have 20 grams of protein per 2-scoop serving. For individuals who are reading this in the morning at your favorite breakfast spot and attempting fast math on a napkin while the server fetches your first cup of coffee, you’ll need to order the 3-egg omelet to come close to matching the amount of protein in a single scoop of Thorne’s Whey Protein Isolate.

Thorne’s hydrolyzed collagen powders are another way to boost your protein intake. Thorne’s Collagen Fit features 14 grams of protein per scoop and Collagen Plus has 12 grams per scoop.

How to mix protein powder

When you buy a jar of protein powder from Thorne ‒ whether it’s Whey Protein Isolate, MediClear Plus, MediClear-SGS, Collagen Plus, or Collagen Fit ‒ the Suggested Use information on the label advises to mix one serving with water or another liquid of your choosing.

Why is water one of the best ways to mix protein powder? For one thing, you’re probably not drinking enough water every day. Did you know that a 150-pound person should drink at least 75 ounces of water daily?

(Like, for real. Go drink some water right now. No, I said water. Yes, from the faucet. I can wait.)

(OK, welcome back. Feel hydrated? Told you so.)

Studies have looked at high-protein diets and dehydration; for those who follow high-protein diets like athletes and the physically active, it is recommended to increase water intake to prevent dehydration as the body processes the additional protein.3

So, in short, water is one of the best ways to drink protein powder.

Curious what to mix protein powder with besides water? Well, just about any beverage will do. Experiment and find your favorite!

Any kind of milk – dairy or non-dairy – is a great option, and the type of milk you choose can potentially add more protein to your daily shake. I use whole milk for an extra creamy taste. 

Addicted to frappes or iced coffees? Then mix your protein powder with a splash of cold brew concentrate or a shot of espresso to make a mock mocha or latte!

If you like fruit juice, then you can experiment with different kinds to find what you like best. If you think about flavors, then you might find that vanilla-flavored protein pairs best with most fruit juice flavors. Orange juice and vanilla protein make a dreamy orange-cream-popsicle flavor. Chocolate protein with a splash of cherry juice makes a luscious beverage, too!

Not sure what to put protein powder in? Although for a quick shake, any water bottle with a tight-fitting lid will work, we recommend a specially designed shaker bottle with a beater ball inside to ensure proper mixing to avoid clumps of protein. I don’t know about you, but I don’t like drinking chunky protein.

Why does protein powder clump in liquid? When the powder hits a liquid, it absorbs some of the water and forms a barrier around the rest of the dry powder, hindering absorption of more water. How to mix protein powder to avoid clumping? Vigorously shake your shaker bottle for 30 seconds ‒ or use an electric frother to break up those unsightly clumps!

Another good practice to ensure a smooth protein drink is to put your preferred beverage in the bottle first and then add the protein powder. From personal experience, adding the protein powder to an empty bottle and then dumping water on top means that some powder will get stuck in the corners and become compacted down with the weight of the water, which then forms that barrier on the surface of the powder. No amount of shaking ever seems to loosen that dry patch from the corner of my water bottle! 

Next question: Can you mix protein powder with hot liquids? Although using cold liquids is the quickest way to prepare a protein shake, you can absolutely mix your protein with a warm liquid, such as water or milk. We recommend heating the water or milk first and then adding it to a heat-resistant container with your protein powder of choice. You can use a fork or whisk and stir vigorously to mix in the protein powder ‒ or use a container with a tight-fitting lid so you can shake it to mix completely. I like to use a glass Mason jar for a heated protein shake. For safety, don’t use boiling water, and be careful when opening your protein bottle after shaking it with a heated liquid.

For a post-workout bedtime treat, try Thorne’s RecoveryPro, which delivers 13 grams of whey protein, paired with magnesium bisglycinate, and 100 mg of PharmaGABA to optimize recovery and support restful sleep.* Mix it with warm water or milk for a bedtime hot cocoa!

Curious what to eat with a protein shake?

Although a simple shake can help fuel your day, pairing your protein with fresh fruit, vegetables, or other healthy sources of carbohydrates and fats ensures a balanced intake of macronutrients. Read on for recipe ideas to expertly pair your protein powder with nourishing foods.

How to mix protein powder for the ultimate smoothie

We have gone over the basics of protein and how to mix protein powder into a simple shake that’s delicious and versatile. Now let’s look at ways to up the ante by blending protein powder into a smoothie.

Basic Smoothie Recipe (one serving)

Whether you choose vanilla or chocolate protein powder – or an unflavored, unsweetened protein – add your favorite fresh or frozen fruits and liquid of your choice to a blender and blitz away to protein perfection!

Ingredients 

Optional: 1 whole banana, 1 tablespoon chia or flaxseed, 1 tablespoon nut butter, 1 scoop Thorne FiberMend®, 1 scoop Thorne Daily Greens Plus

Directions

  1. Add ingredients to a blender and blitz until smooth. 
  2. For a thinner shake, add more liquid (up to an additional one-quarter cup). For a thicker shake, add 3-4 ice cubes, only 8 ounces of liquid and 1 cup of fruit.

For more smoothie ideas, check out Thorne’s Protein Powder Guide, one of Thorne’s many Wellness Guides, which are full of lifestyle recommendations from meal planning and exercise tips to daily health mapping ideas. The Protein Powder Guide has more than 30 smoothie recipes to inspire your palette (try the piña colada, peach cobbler, or orange passion fruit smoothies).

Ways to eat protein powder 

So far, we have talked about how to mix protein powder as a drink or smoothie. Did you know you can also eat your protein powder?

Wait, don’t just scoop the dry powder into your mouth ‒ that’s not what I meant. 

Protein powder can be mixed into any number of treats – even ice cream!

Check out the following recipes.

No-Bake Chocolate Protein Bars (12-16 bars)

This classic coconut and cherry combo is delicious and adds great texture – but you could use anything you like – and don’t forget our Whey Protein Isolate – Vanilla as the base to open up a host of new flavor combinations. We’ve also made these bars with dried hemp seeds, cranberries, and mini dark chocolate chips, which were a hit. Be brave and mix-and-match your add-ins to create tasty new versions.

Ingredients 

  • ½ cup milk of choice 
  • 1 cup nut butter of choice (we love almond butter)
  • 1 tablespoon honey 
  • 6 scoops Whey Protein Isolate – Vanilla or Chocolate 
  • 2 cups uncooked oats 
  • ½ cup unsweetened coconut flakes 
  • ½ cup dried chopped cherries 

Directions 

  1. Make sure all ingredients are at room temperature. 
  2. Lightly oil a 9 x 11-inch pan or baking sheet. 
  3. In a large mixing bowl, combine almond butter, honey, and milk. Add protein powder and mix well. Add the oats. If it's way too thick/dry to mix, then add a little more milk – start with a tablespoon. If you add too much liquid the bars will be very sticky and might not hold up very well. Add coconut and cherries and combine well. 
  4. Press bars into the pan until they are flat and even and cover the whole bottom of the pan. Use a sharp knife to score them into your preferred size/shape. 
  5. Keep the bars in the fridge in an airtight container – they usually last 7-10 days. 

Basic Overnight Protein Oats (one serving)

The perfect a grab-and-go breakfast! You can keep your overnight oats in the refrigerator for up to one week after it’s mixed. I like to meal prep with overnight oats by mixing several jars of overnight oats at once. Get creative with different add-in options for different textures and flavors!

Ingredients 

  • ½ cup rolled or old-fashioned oats 
  • ½ to 1 tablespoon sweetener of choice 
  • ¾ to 1 cup milk of choice 
  • Pinch salt 
  • 1 scoop Whey Protein Isolate, MediClear Plus or MediClear-SGS – Chocolate or Vanilla (1 scoop will provide you with 1 serving of Whey Protein but ½ serving of MediClear)
  • Add-ins: Berries, bananas, honey, cinnamon, vanilla, cinnamon, nuts or seeds, dried fruit, chocolate bits 

Directions 

  1. Combine dry ingredients in a bowl or container and mix to incorporate.
  2. Add your milk of choice.
  3. Refrigerate overnight (or until liquid is absorbed if you’re eating later in the day).
  4. Add extra liquid (milk of choice, honey, syrup, yogurt, etc.) and stir to desired consistency.
  5. Top with the add-ins you like.

Note: If using MediClear Plus or MediClear-SGS, you might notice that after overnight refrigeration the protein powder separates from the oatmeal. That’s okay ‒ simply stir everything together again.

Whey Ice Cream (makes about two quarts)

A cold treat for a hot summer day. Cool down after a sunny and sweaty workout with this protein-packed ice cream.

Ingredients 

  • 1 ¾ cup milk 
  • ¼ cup heavy cream 
  • ½ cup half-and-half (or substitute a flavored creamer for variety) 
  • ¼ cup sour cream 
  • 2 scoops Whey Protein Isolate – Vanilla or Chocolate
  • ½ teaspoon xanthan gum 
  • 1 teaspoon gelatin 
  • Up to 1 cup sugar, to taste – or its equivalent of your preferred sugar substitute/sugar-free flavoring syrup 
  • Flavor add-ins — coffee, nuts, frozen fruits, flavored syrups, or additional vanilla extract or cocoa powder

Directions

  1. Mix ingredients together in blender except the xanthan gum, gelatin, and optional flavor add-ins.
  2. With the blender running on low speed, slowly add the xanthan gum and gelatin, incorporating as best as possible on very low speed. 
  3. Pour the ice cream base into an ice cream maker and follow the directions on your machine.
  4. Add flavor add-ins toward the second half of your machine’s recommended mixing time. 

Alternative for those who don’t have an ice cream maker: After the xanthan gum and gelatin are incorporated, pour the mixture into ice cube trays and let the cubes partially freeze before blending to achieve an ice cream-like texture.

References

  1. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am 2016;100(6):1199-1215. doi:10.1016/j.mcna.2016.06.004
  2. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet 2016;116(3):501-528. doi:10.1016/j.jand.2015.12.006
  3. Rosenbloom C. Protein for athletes: Quantity, quality, and timing. Nutr Today 2009;44(5):204-210. https://journals.lww.com/nutritiontodayonline/abstract/2009/09000/protein_for_athletes__quantity,_quality,_and.5.aspx