How to Mix Protein Powder With Milk

Protein powder mixed with milk offers more protein and other nutrients than protein powder mixed with water.

Protein powder is a dietary supplement used mostly by athletes and weight trainers to build muscle or aid muscle recovery. Protein powder is also used by vegetarians and people with diets that do not provide enough protein. The most common type of protein powder is whey protein powder. According to the National Cancer Institute, whey protein powder is "a powdered form of proteins taken from whey, which is the liquid left over when cheese is made from cow's milk." Protein powder is often mixed with milk to make the powder easy to consume and palatable.

Things You'll Need

• Milk
• Protein powder
• Shaker bottle

Instructions

1. Pour the desired amount of milk into the shaker bottle. For a thick mixture, use 4 oz. of milk per scoop of protein. For a thin mixture, use 8 to 12 oz. of milk per scoop of protein. You can purchase a shaker bottle anywhere protein powders are sold, such as health and nutrition supplement stores like GNC and Vitamin Shoppe, or even Walmart.

2. Add the desired amount of protein powder (usually 1 to 2 scoops) to the milk in the shaker bottle. Most protein powders contain 20 to 25 grams of protein per scoop.

3. Screw on the lid of the shaker bottle until the bottle is tightly sealed and shake the bottle vigorously for 45 to 60 seconds. At this point the mixture should be ready to drink. You can drink the mixture directly from the shaker bottle or pour it into a separate glass.

Tips & Warnings

• Using a blender, mix fresh fruit, nuts or seeds with the milk and protein powder to make a protein shake with more vitamins and minerals, as well as added calories.

• Not everyone should supplement their diet with protein powder. According to Dr. Virginia E. Uhley, Ph.D., R.D., Department of Integrative Medicine at the University of Michigan, "a protein supplement is a legitimate option for people whose bodies will burn the protein." People who do not maintain a high level of physical activity usually do not need to use protein powder.

References

• The Evergreen State College: Protein Powders
• National Cancer Institute: Whey Protein Powder
• Whey Protein Institute: Benefits of Whey Protein
• University of Michigan Medical School: Protein Supplements

Resources

• The Ohio State University Medical Center: High Protein Drinks