What's good to mix with protein shakes?

January 1, 2026 •

3 min read

According to a study on sports nutrition, protein intake post-exercise can significantly accelerate muscle recovery and growth. When considering what's good to mix with protein shakes, the right additions can enhance both the nutritional profile and taste, transforming a simple supplement into a powerhouse meal or snack.

Quick Summary

Explore the best ingredients to mix with protein shakes for improved taste, texture, and nutritional benefits. Learn about ideal liquids, fruits, healthy fats, and supplements to achieve your health and fitness goals.

Key Points

Liquid Matters: Choose between water for a low-calorie base or milk for added creaminess, protein, and calories, depending on your goals.
Add Fruits and Veggies: Incorporate frozen bananas or berries for natural sweetness and antioxidants, and spinach or kale for a nutrient boost without affecting the taste.
Boost Satiety with Fats and Fiber: Mix in nut butters, oats, or chia seeds to make your shake more filling and provide healthy fats for sustained energy.
Stack for Performance: For convenience, combine supplements like creatine or greens powder directly into your protein shake for a targeted nutritional boost.
Experiment with Flavors: Beyond standard ingredients, try mixing protein with coffee for an energy kick or using different fruits to keep your routine interesting.

Elevate Your Protein Shake with the Right Liquids

The liquid base you choose for your protein shake dramatically impacts its consistency, calorie count, and flavor profile. Opting for water creates a lighter, low-calorie shake, ideal for those focused on weight management, while milk or milk alternatives can provide a creamier texture and additional nutrients.

Milk and Milk Alternatives

Cow's milk adds protein and calories. Dairy-free options like almond milk offer a low-calorie, creamy texture; oat milk adds carbohydrates and fiber; and soy milk provides comparable protein to cow's milk. Coconut water is beneficial for hydration and electrolytes, particularly post-workout.

The Power of Coffee

Mixing protein powder with coffee ('proffee') is popular for energy and satiety. For hot coffee, blending or using a frother prevents clumping, while cold coffee or cold brew can be mixed directly.

Add Healthy Ingredients for Maximum Benefit

Incorporate whole foods for added fiber, vitamins, and healthy fats.

Fruits for Natural Sweetness and Nutrients

Bananas provide sweetness and potassium. Berries offer antioxidants and fiber. Mango adds fiber and vitamin A. Avocado contributes creamy texture and healthy fats.

Vegetables for a Nutritional Boost

Spinach or kale blend in easily for vitamins and minerals. Frozen cauliflower can add thickness and fiber with low sugar and carbs.

Fats and Fiber for Satiety

Nut butters (peanut, almond, cashew) add healthy fats, protein, and creaminess. Chia and flaxseeds are rich in omega-3s and fiber. Oats provide complex carbohydrates and fiber for sustained energy.

Strategic Supplement Stacking

Combining supplements can be convenient for specific fitness goals.

Creatine can be mixed with protein for post-workout recovery. Greens powder can boost vegetable intake, antioxidants, and vitamins.

Conclusion: Your Ultimate Protein Shake

The right mix-ins can transform a protein powder into a balanced, delicious, and goal-oriented beverage. By combining liquids, fruits, vegetables, healthy fats, and supplements, you can create a custom shake for muscle gain, weight loss, or a nutritious meal replacement, considering your dietary needs and fitness objectives.

Protein Shake Add-Ins Comparison


Add-In	Nutritional Benefit	Best For...	Texture Impact
Cow's Milk	High in protein, calcium, Vitamin D	Muscle gain, meal replacement	Thicker, creamier
Water	Zero calories, simple hydration	Weight loss, calorie control	Thinner, lighter
Frozen Banana	Potassium, natural sweetness	Post-workout energy, creaminess	Thicker, smoother
Spinach	Vitamins, minerals, fiber	Micronutrient boost without taste	Slightly thicker, negligible flavor change
Peanut Butter	Healthy fats, protein, fiber	Increased satiety, healthy bulking	Rich, creamy, nutty
Chia Seeds	Omega-3s, fiber	Digestive health, feeling fuller longer	Thicker, slightly gelatinous
Coffee	Caffeine, energy boost	Pre-workout fuel, morning shakes	Adds coffee flavor, can be hot or cold

Maximize Your Shake: Actionable Advice

Optimize Your Liquid: Choose water for fewer calories or milk for more protein and creaminess based on your goals.
Prioritize Fiber and Fats: Incorporating ingredients like nut butters, oats, or chia seeds will increase satiety and keep you full longer.
Boost Nutrient Density: Add a handful of greens like spinach or kale to boost vitamins and minerals without a strong vegetable taste.
Customize Your Goals: Tailor your shake with extras like creatine for muscle recovery or coffee for a pre-workout energy kick.
Control Sweetness: Use whole fruits for natural sweetness and avoid fruit juices with added sugars to control your overall sugar intake.

For a delicious, creamy recipe, try the 'Nutty Protein Shake' from Easy Peasy Eats, which combines protein powder with almond milk, peanut butter, and a hint of cinnamon.

Frequently Asked Questions

For weight loss, mix your protein shake with low-calorie liquids like water or unsweetened almond milk. Add high-fiber ingredients such as spinach, flaxseeds, or half a frozen banana to increase satiety and keep you full longer.

Yes, you can mix creatine with your protein shake, especially for post-workout consumption. There are no known negative interactions, and it provides a convenient way to take both supplements for muscle recovery and growth.

To make your protein shake thicker, use less liquid, add frozen fruits like bananas or berries, include healthy fats such as avocado or nut butter, or mix in thickeners like Greek yogurt or chia seeds.

Excellent dairy-free alternatives include almond milk, oat milk, soy milk, coconut milk, and coconut water. Each offers a different flavor and nutritional profile, from low-calorie options to creamier textures.

The choice between water and milk depends on your goals. Water is best for weight loss or low-calorie shakes, while milk adds calories, protein, and a richer, creamier taste, making it ideal for muscle gain or meal replacements.

Naturally enhance the flavor by adding fruits like berries, bananas, or mangoes. You can also mix in spices such as cinnamon, a teaspoon of cocoa powder, or a dash of vanilla extract.

Yes, you can mix hot coffee with protein powder. To prevent clumping, first dissolve the protein powder in a small amount of hot water before adding the rest of the hot coffee, or use a milk frother.