If you’re trying to prioritise protein in your diet, protein powder can help you hit your target. It’s a convenient, concentrated source of protein, a macronutrient that supports cell and tissue repair.
Eating 1.6 grams of protein per kilogram of body weight per day can enhance muscle gains during resistance training, research shows. Building and maintaining strong muscles can help protect against frailty as you age.
The problem with protein powder, however, is that the flavour and texture can easily turn unappetising if you mix it with the wrong ingredients. ‘Protein powders are incredibly versatile, but it’s important to know what plays well together,’ says Wintana Kiros, the founder of Reset Lifestyle.
What you shouldn’t mix with protein powderBoiling hot liquids
Stirring protein powder into your coffee sounds like a shortcut to a protein-packed breakfast. However, the proteins can coagulate and curdle if your coffee (or any liquid) is too hot. The result: a cup full of lumps. ‘Rather than making “protein coffee” and trying to pour it directly into hot coffee, you could try blending it with some iced coffee or cold brew instead,’ suggests Angie Asche, owner of Eleat Sports Nutrition.
Acidic juices
‘Protein, most specifically whey protein that comes from dairy milk, doesn’t do well with high-acidic juices like orange or pineapple juice,’ says Wintana. The proteins can curdle and clump.
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Ingredients that are already in the powder
Some protein powders are already enhanced with add-ins, such as sweeteners and thickeners. Check what’s inside yours before you add more and accidentally double up. ‘Reading the ingredients is fundamental,’ says Wintana. ‘That’s the first step I teach my clients.’
For instance, if your protein powder contains added sugar, avoid adding more sugar, honey or other sugar sources – you could top the recommended 2,000 calories a day in one sitting. Many protein powders contain low-calorie sugar alcohols, such as erythritol. Don’t mix them with other products containing sugar alcohols. These sweeteners can cause gas and bloating in excess.
If you see thickeners such as guar gum or xanthan gum on the list, avoid mixing in ingredients that will make your drink even thicker, such as chia seeds. On the flipside, protein powder without thickeners works well with chia seeds. Wintana uses it to boost the protein content of homemade chia pudding.
Fibre supplements
Combining protein powder with a fibre supplement could help you maximise your nutrients in one sitting, but it could also turn into a sticky situation. The point of soluble fibre supplements is that they absorb water as they move through the intestine. The fibre absorbs water and attaches to the protein, creating a gluey mess fast, unless you guzzle it immediately. ‘When you leave it, it just tends to coagulate and get sticky and thick, as it’s supposed to do,’ says Kiros.
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Just water
‘I don’t think pea-/plant-based proteins mix well into water on their own, especially not compared to whey, which will be creamier and less gritty, texture-wise,’ says Angie. ‘I would recommend mixing plant-based proteins (like pea) into a creamier base, such as almond milk or coconut milk, especially if you don’t want any of the gritty texture that can come with powders.’
What you should mix with protein powderCreamy liquids and frozen fruit
‘I’m a big fan of mixing it at the very least with a liquid, such as milk, or blended together with frozen fruit,’ says Angie. ‘The frozen fruit vs fresh really helps to create a creamier texture, and I find there are less clumps this way.’ Banana and avocado add creaminess to chocolate protein powder, while berries complement the flavour of vanilla protein powder. Sweet fruits like mango, pineapple or passionfruit liven up unflavoured protein powder, says Angie.
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Vegetables
Spinach and cauliflower add beneficial phytonutrients you can’t capture in a jar, says Wintana. These mild-flavoured vegetables can also help you reach the recommended five a day.
Pea protein with rice protein
Compared with animal-based protein sources, such as whey or casein, plant-based proteins don’t pack as many of the nine essential amino acids — the protein building blocks your body can’t make on its own. To round out the amino acid profile, pair pea protein with rice protein, or use a plant-based protein that pairs the two, says Wintana.
Things to balance underlying flavours
Some plant proteins, such as pea or hemp protein powders, have an earthy, gritty quality. Offset them with bolder flavours. ‘Sometimes, they do better with banana, cocoa powder or nut butter to balance the texture and taste,’ says Wintana. Another option: stir them into Greek yogurt or cooled oatmeal to mask their texture.
The bottom line
Protein powder can be a convenient way to add protein to your diet. However, it can take some trial and error to figure out the best things to mix it with. The right mix-ins will enhance the flavour, texture and nutrient profile of your powder.