What are some common mistakes to avoid when making protein milkshakes?

What mistakes make a protein milkshake taste bad?

• Too little liquid: the shake turns thick, chalky and hard to drink. Follow the scoop and liquid amounts on your powder’s label, then adjust.
• Dumping powder in first: powder sticks to the bottom of a shaker or blender. Add the liquid first, then the powder.
• Not blending long enough: lumps stay. Blend for 20 to 30 seconds, or shake hard for half a minute.
• Hot liquid: some powders may clump in very hot liquid, so cool milk or water is a safer choice.
• Bland flavor: unflavored or low-quality powder can taste flat. Add banana, cocoa, peanut butter, cinnamon or frozen fruit.

What nutrition mistakes should you avoid?

• Not reading the label: Harvard’s Nutrition Source says protein powders can contain added sugars, thickeners, sweeteners and flavoring, calories can be high, and the FDA does not regulate powders for safety. Check the nutrition panel and ingredient list.
• Piling on extras: ice cream, syrup, juice and big spoonfuls of nut butter can turn a shake into a dessert. Add them deliberately.
• Thinking more is better: the National Academy of Medicine figure Harvard quotes is at least 0.8 g per kg of body weight per day for adults, about 50 g for a 140-pound person. Most people reach this with food, and individual needs vary, so ask a dietitian if you are unsure.
• Replacing whole foods: Harvard favors plant proteins, poultry and seafood. A shake is a convenience, not a full diet.

How do you make a smoother shake?

1. Pour in the liquid (milk, soy milk or water).
2. Add a frozen banana or a handful of frozen fruit for thickness.
3. Add the powder.
4. Blend until no lumps remain, then taste and adjust.

Which powder should you choose?

Powders are made from milk (whey or casein), eggs, or plants such as soy, pea and hemp. Pick one that suits your allergies and diet. People with a milk allergy must avoid whey and casein; plant powders may taste more earthy.

Who should check first?

People with kidney disease, pregnant or breastfeeding women, children and anyone on a medical diet should speak to a doctor or dietitian before using protein powders regularly.

Cleaning

Rinse the shaker or blender right after use; dried protein is hard to remove and can smell.