5 things to never add to a protein shake

Protein shakes are a convenient way to prioritize your daily protein intake, which is essential for overall health. However, depending on the ingredients used, not all protein shakes are created equal.

1. Added sugar

Since most protein shakes already contain sugar or an artificial sweetener, experts recommend avoiding additional sweeteners as additional ingredients. Avoid adding more sugar to a protein shake, as this can exceed the recommended 10% of daily calories or less from added sugar.

Additionally, if your protein powder contains a low-calorie sugar alcohol like erythritol, combining it with another sugar alcohol (like a sugar-free syrup containing sorbitol) can lead to uncomfortable digestive symptoms like gas and bloating.

Choose protein shakes with less than 5 grams (g) of sugar.

2. Acidic juice

Acidic juices, like orange or cranberry juice, often don’t mix well with certain types of proteins, like whey protein. While this combination is technically safe, juicing can impact how your body absorbs the proteins and nutrients in the juice.

Research suggests that protein is less soluble in juice than in other liquid bases, which could affect how easily your body can digest and use protein. Other evidence shows that combining protein with fruit can reduce the antioxidant properties of juices.

Avoid acidic juices if you are prone to acid reflux, have diabetes, have iron absorption problems, or have citrus allergies.

3. Fiber

Depending on the brand, your protein shake or powder probably already contains fiber. That said, experts suggest making sure to add additional fiber supplements to your protein shake.

Soluble fiber supplements are meant to absorb water and help bulk up your stool as it moves through the digestive tract. However, excess fiber can absorb the water from your shake and attach to the protein, creating a thick, sticky concoction that’s difficult to swallow and digest.

Excessive fiber consumption can lead to uncomfortable digestive symptoms, such as bloating and gas.

4. Hot liquids

Although a hot protein shake may seem appealing for breakfast, consuming it may not provide optimal nutritional benefits. Evidence shows that whey protein, in particular, begins to lose its digestible effects after being exposed to hot temperatures, meaning your body would have to work harder to properly digest, absorb and use the protein.

Instead, experts suggest mixing your morning protein shake with ice for a frozen breakfast drink or mixing it into a room temperature concoction for optimal results.

5. Water

As a calorie-free (and easily accessible) liquid, water is often preferred over milk for a protein shake base by people on low-carb or low-calorie diets. However, because milk contains whey and casein proteins, this option can help boost your muscle growth even more, making milk or chocolate milk an ideal base for a protein shake rather than plain water.

Milk provides carbohydrates to replenish glycogen stores, which the body uses during exercise. Some research suggests that drinking milk after a workout may increase muscle growth, promote hydration, and reduce exercise-induced muscle soreness more effectively than some sports recovery drinks.

An exception to this recommendation would be for people with lactose intolerance or allergies, in which case it is advisable to opt for water over dairy.

Tips for Incorporating Healthy Protein Shakes into Your Diet

Here are some expert-recommended tips for incorporating protein shakes into your diet:

• Consider whey protein as an optimal source of animal protein powder and pea or rice protein as a source of plant protein.
• Aim for a shake with 20-30g of proteinunless otherwise advised by a healthcare professional.
• Try to consume your shake one hour before or 30 minutes after your workout.
• Use frozen fruit to mix your protein shake into a creamy texture.
• Add the vegetables like spinach or cauliflower in your shake for an extra serving of greens.