How to mix a shake without lumps
- Pour the liquid first, then add the powder. Powder at the bottom sticks to the corners.
- Use 200–300 ml of liquid for one scoop (about 30 g).
- Shake hard for 20–30 seconds. A shaker with a mesh or a ball helps.
- Do not use hot liquid with whey — it curdles. For a warm drink, add powder to lukewarm milk.
- Oats, banana, berries and peanut butter need a blender.
Water or milk?
Water gives the lightest shake and the fewest calories. Milk and kefir make it creamier and add 3 g of protein per 100 ml. For muscle gain, milk, oats and banana easily turn a shake into a full meal.
When to drink it
The total daily protein is what matters most. A shake is simply a convenient way to reach your target — after training, at breakfast or as a snack. Food first: a shake does not replace meals with vegetables and fibre.
Questions and answers
How many scoops of protein a day?
Most people need 1–2 scoops. Count your daily protein from food first, and use a shake to fill the gap.
Is protein powder safe?
For healthy adults, normal amounts are safe. Choose products tested by independent labs. With kidney disease, talk to a doctor first.
Can I add creatine to my shake?
Yes. Creatine monohydrate, 3–5 g a day, can be mixed into any drink. It is one of the most studied supplements.
How it is calculated: sources
- Jäger R et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.