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How to Make a Protein Shake That’s Perfect for You
By: Admin On: 13 March 2025
Power up your day! Learn how to make the perfect protein shake with these expert tips! From ingredients to customization, get recipes and avoid common mistakes.
Protein shakes are the ultimate ally for fitness enthusiasts, health-conscious eaters, and gym-goers. They’re quick, customizable, and packed with nutrients to fuel your day. Whether you’re looking to power through your morning workout, recover post-gym, or replace a meal, there’s a protein shake for every need.
But making a protein shake isn’t just about throwing some powder and milk into a blender. It's an art that can help you craft shakes that taste like dessert, provide exceptional nutrition, and meet your diet goals.
By the end of this guide, you’ll have all the know-how you need to create satisfying protein shakes with ease.
Why Are Protein Shakes So Popular?
Quick, convenient, and nutrient-packed—protein shakes are popular for good reason.
They help build and repair muscles after a tough workout, aid in weight loss by promoting satiety, and ensure you meet your daily protein needs without weighing you down.
But that’s not all! Protein shakes are also versatile and can be customized to fit different dietary preferences or restrictions. Whether you’re vegan, lactose intolerant, or allergic to certain foods, there's a protein shake recipe out there for you.
For more detailed information, read our article 'Getting the most from your protein shake'.
Want to know the secrets to creating these versatile drinks? Let's start by looking at the ingredients and tools you’ll need.
Choosing Ingredients For The Perfect Protein Shake
Choosing the Right Protein Powder
When it comes to picking protein powders, the options can feel overwhelming. Here’s a quick breakdown to help you choose one that suits your needs.
Whey Protein Powder (most popular)
Best for gym-goers looking to build and repair muscle quickly.
A complete protein, meaning it contains all nine essential amino acids that your body needs but cannot produce on its own. One of its standout qualities is its fast absorption rate, making it ideal for post-workout recovery when your muscles require quick nourishment. It’s also rich in branched-chain amino acids (BCAAs), which play a key role in muscle growth and repair.
Most whey protein powders have good mixability. Whether you’re using a shaker bottle or just stirring it into water or milk with a spoon, it dissolves quickly with no clumps. Compared to some options, whey protein powder has a fairly neutral taste.
Have you tried our Boost Nutrients Whey Protein Concentrate Powder?
Pea Protein and Hemp Protein (plant-based options)
Great for vegans or those avoiding dairy.
Pea Protein Isolate
Pea protein isolate is a high-quality, plant-based protein that is an excellent choice for those looking for a clean and allergen-friendly option. It boasts a protein content of over 80%, making it an efficient source for muscle recovery and growth. Easy to digest, it has a rich amino acid profile, including branched-chain amino acids (BCAAs) to support active lifestyles.
It typically has a mild, earthy flavour with subtle nutty undertones. When it comes to mixability, pea protein isolate dissolves easily in liquids, creating a smooth texture without clumping.
Discover our Boost Nutrients Pea Protein Isolate today.
Hemp Protein Powder
Hemp protein powder is a fantastic plant-based option packed with essential nutrients. Made from the seeds of the hemp plant, it offers a complete protein source containing all nine essential amino acids. Rich in omega-3 and omega-6 fatty acids, hemp protein also supports heart health and reduces inflammation.
It has a distinct, nutty flavour that some people find pleasant, while others may need time to adjust to it. The earthy taste is more pronounced compared to other protein powders, so it works best with creamy additions and stronger flavours to balance it out.
The mixability of hemp protein powder is generally good, although it can be slightly grainy in texture when mixed with just water or thinner liquids.
Our Boost Nutrients Hemp Protein Powder is organic.
Casein Protein (slow-digesting)
Perfect before bed to aid muscle repair overnight.
Collagen Protein (specialised needs)
Ideal for skin, joint, and bone health.
Liquid Options
Every protein shake needs a liquid to tie it all together. Here are your options and when to use them.
Water
Water is the go-to option if you're looking for a quick, low-calorie solution for your protein shake. It's perfect for those who want to keep their shake light and refreshing, especially post-workout when hydration is key.
Plus, water is easily accessible and requires no preparation, making it incredibly convenient for people on the go.
Milk
Milk is a fantastic choice if you're looking to add creaminess and a boost of nutrients to your protein shake.
Traditional dairy milk, such as whole or skim milk, provides a good amount of protein, calcium, and essential vitamins like vitamin D. It is an excellent option for those aiming to build muscle or add extra calories to their diet.
For those who are lactose intolerant or prefer plant-based options, alternatives like almond milk, oat milk, or soy milk offer great variety. Almond milk is lower in calories, while oat milk gives your shake a rich, smooth texture. Soy milk, on the other hand, stands out because of its higher protein content among plant-based milks.
Whether you choose dairy or plant-based milk largely depends on your dietary needs and personal preferences. Both options can elevate the taste and nutritional value of your shake.
Yogurt + Water
Using yogurt with water in your protein shakes is a great option when you’re looking for a balance of creaminess and a lighter consistency. This combination is perfect if you want to add richness without making the shake too heavy or thick.
Yogurt provides probiotics and a tangy taste that complements many fruits and other ingredients, while water helps to dilute the density for easier blending and drinking. You can adjust the ratio of yoghurt to water to create a shake with your ideal thickness.
It’s an ideal choice for post-workout recovery or a refreshing midday snack when you want something satisfying but not overly filling.
Supercharged Add-Ins
It is unlikely that (however simple it may be) you want to make your protein shake from just protein powder and water or even milk. Make it interesting by adding some nutrient-dense extras.
Fruits (fresh or frozen)
Adding fresh or frozen fruit to your protein shake not only enhances the flavour but also boosts its nutrient profile. Fruits like bananas, berries, mangoes, or pineapples can add natural sweetness, fibre, and essential vitamins, as well as create texture.
Frozen fruits are particularly great for creating a creamy, frosty texture without the need for ice, which can dilute the flavour.
Fresh fruits, on the other hand, provide a vibrant taste and are perfect for when you want to keep things light and refreshing.
Fruit Powders
Fruit powders are becoming an increasingly popular way to harness the benefits of fruit in an easy-to-use (and store) way to boost your protein shake. They provide a convenient and versatile option for adding flavour, nutrients, and a burst of colour.
These powders are made from dehydrated fruits, which means they retain much of the natural goodness of fresh fruits while being easy to store and measure. They blend seamlessly into your shake, eliminating the need for chopping or blending whole fruits. Plus, they don’t add any extra liquid, which is perfect if you’re trying to achieve a specific consistency.
Plus, with so many fruit powder options available, you can easily customize your shake to suit your taste and nutritional needs. Whether you're looking for an energy boost, a vitamin-rich supplement, or just a delicious fruity flavor, fruit powders offer a simple and effective solution.
Explore our range of delicious fruit powders
Nut Butters
Packed with healthy fats, protein, and essential vitamins, nut butters like almond, peanut, or cashew can help keep you feeling full and energized throughout the day. They also contribute a creamy texture that pairs perfectly with your shake’s base.
Whether you’re looking to boost your calorie intake for muscle growth or simply enjoy a rich, nutty taste, a spoonful of nut butter can make all the difference. Just be sure to choose natural, unsweetened options to avoid added sugars or artificial ingredients.
Seeds
Seeds are another fantastic addition to your protein shake, offering a huge boost of nutrition in just a tiny serving. Chia seeds, flaxseeds, and hemp seeds are some of the most popular choices, each bringing unique benefits.
Chia seeds, for instance, are rich in omega-3 fatty acids, fibre, and antioxidants, which can support heart health and digestion.
Flaxseeds are another great source of omega-3s and lignans, which are compounds that may have antioxidant properties.
Hemp seeds, on the other hand, are packed with protein, healthy fats, and essential minerals like magnesium and zinc.
Adding a tablespoon of seeds to your shake can not only elevate its nutritional value but also create a slightly thicker, heartier texture. For the best results, consider using a blender to ensure a smooth and even consistency.
Discover our range of super seeds!
Yogurt
We looked at using yogurt with water as your liquid base, but you could always just add a spoonful of yogurt, too.
Adding yogurt to your protein shake is an excellent way to enhance its creaminess and nutritional profile. Yogurt is packed with probiotics, which support gut health, along with calcium and protein to keep you energized and satisfied. Opt for unflavoured or Greek yogurt to avoid added sugars and to maintain the shake’s nutritional balance.
Simply add a spoonful or two to your blend for a velvety texture and a subtly tangy flavour.
Sweeteners
The natural sweetness of fruit may be all you need, but you could add a touch of honey, maple syrup, or stevia if needed.
Now that we have our ingredients in place, let's talk about tools.
Essential Equipment
Blender or Shaker Bottle
A Blender is essential if you’re using solid add-ins like frozen fruits, seeds, or nut butter.
A Shaker Bottle is perfect for simpler shakes with just liquid and powder. This is where those fruit powders really come in handy.
Measuring Tools
For consistency and accurate nutrition, use measuring cups, spoons, or a kitchen scale.
Step-by-Step Guide on How To Make A Protein Shake
Step 1: Measure Your Protein Powder
Scoop out the recommended serving size of your chosen protein powder (usually around 30g). Adjust it based on your dietary needs.
Step 2: Add Your Liquid
Pour 250ml to 350ml of your chosen liquid into your blender or shaker bottle. If you’re keeping it simple and avoiding clumps, start with a little liquid, mix the powder, and then add the rest.
Step 3: Add Extras
Throw in fruits, nut butter, seeds, or yogurt to suit your recipe. Go lighter on calorie-dense add-ins (like peanut butter) if you're aiming for weight loss.
Step 4: Blend or Shake
If using a blender, blend on high for 30-45 seconds until your shake is smooth and creamy.
If using a shaker bottle, shake vigorously for 20-30 seconds.
Step 5: Taste and Adjust
Check the taste! Too thick? Add more liquid. Too bland? Add a touch of fruit powder or honey.
Voilà! Your protein shake is ready to enjoy.
Customizing Your Protein Shake
The trick to customizing your protein shake is to keep it simple for maximum flavour and endless variations.
Flavour Combinations to Try
Breakfast Berries
Mixed berries, Greek yogurt, and oat milk. Add a handful of oats for extra fibre and a thick, creamy texture.
Peanut Butter Banana
Banana, peanut butter, and a dash of cinnamon. Finish with a sprinkle of crunchy cocoa nibs.
Tropical Mango
Mango, pineapple, and coconut milk. Blitz in some toasted coconut chips for an interesting flavour.
Decadent Chocolate
Cacao powder, whole milk, and vanilla. Needs nothing else.
Adjust for Your Goals
For Weight Loss
Use water or skim milk, avoid calorie-loaded add-ins, and stick to fruit powder for flavour.
For Muscle Gain
Increase the protein powder ratio and add calorie-dense ingredients like nut butter.
For a Meal Replacement
Include fibre-rich add-ins like chia seeds, oats, or avocado.
Common Mistakes to Avoid
Don't Overload with Add-ins
Keep track of calories to avoid defeating health goals.
Watch Out For Ingredients That Clash
Avoid strong flavours overshadowing each other (e.g., banana + chocolate + citrus).
Always Store Properly
Warm protein shakes spoil quickly; always refrigerate leftovers.
Power Up Your Day with Protein Shakes
Experimentation is the key to improving your protein shake game. By tailoring the ingredients to your taste and goals, you can enjoy shakes that don’t just taste good but align perfectly with your lifestyle.
Need top-tier ingredients for your shake? Check out our high-quality protein powders, fruit powders, and smoothie ingredients.