What's the best thing to have with protein powder? A guide to maximizing your nutrition

October 30, 2025 •

4 min read

With more than 50% of fitness enthusiasts using protein powder to supplement their diet, finding the ideal mixers and additions is key to unlocking its full potential. Knowing what's the best thing to have with protein powder can enhance taste, improve nutritional value, and better align your shake with your specific health and fitness goals.

Quick Summary

This guide details the best liquids and whole-food ingredients to mix with protein powder, based on your fitness goals, from calorie control to muscle gain. It covers popular liquids like water and milk, plus additions like fruits, nuts, and spices for enhanced nutrition and flavor. Options for taste, texture, and nutritional impact are explored to help customize your perfect protein shake.

Key Points

Start with the right liquid base: Water is best for minimal calories and quick absorption, while milk and plant-based milks add creaminess, flavor, and extra nutrients.
Enhance with whole foods: Add fruits like bananas for quick energy, berries for antioxidants, or greens like spinach for a vitamin boost.
Add healthy fats: Ingredients like peanut butter, avocado, or chia seeds increase satiety and provide heart-healthy fats, especially helpful for bulking or meal replacement.
Boost with complex carbs: Include oats for a slow, sustained release of energy, making your shake more filling and suitable as a meal replacement.
Consider your goals: Tailor your ingredients to your objective, such as choosing lower-calorie options for weight loss or higher-calorie additions for muscle gain.
Mix for better texture: Use a blender for a smoother texture, especially when adding solid ingredients like oats or frozen fruit.

Protein powder is a versatile and convenient way to boost your protein intake, but simply mixing it with water can lead to a bland, watery experience. The right additions can turn a basic shake into a delicious, nutrient-packed meal or snack perfectly tailored to your needs. The best thing to mix with protein powder ultimately depends on your personal goals, taste preferences, and dietary restrictions.

Choosing Your Liquid Base: The Foundation of Your Shake

The liquid you choose is the first and most critical component of your protein shake. It affects the shake's taste, texture, and nutritional profile.

Water

For those focused on weight loss or controlling calorie intake, water is the simplest and most accessible option. It provides hydration without adding extra calories, carbohydrates, or fats, allowing the protein content of the powder to remain the focus. Water-based shakes are also absorbed quickly by the body, which can be beneficial for rapid nutrient delivery post-workout.

Dairy Milk

Mixing protein powder with dairy milk creates a richer, creamier texture that many people prefer, making the shake feel more like an indulgent treat. Besides enhancing taste, cow's milk adds more protein, calcium, and vitamin D, contributing to muscle growth and bone health. However, this also increases the overall calorie count, which might not be ideal for those strictly managing their caloric intake.

Plant-Based Milks

For those with lactose intolerance or following a vegan diet, plant-based milks offer an excellent alternative. Options like almond, soy, and oat milk each offer unique benefits:

Almond milk: Typically lower in calories and carbs, making it a good choice for those watching their macros.
Soy milk: Provides a complete protein source, making it an ideal plant-based liquid base.
Oat milk: Contains a good amount of carbohydrates, which can be useful for post-workout glycogen replenishment.

Nutrient-Boosting Solid Additions

For a more substantial shake, incorporating whole foods can significantly enhance both flavor and nutritional value. Whole-food ingredients provide fiber, vitamins, minerals, and healthy fats that a protein powder alone cannot offer.

Fruits for Fiber and Energy

Bananas: Add natural sweetness and creaminess, while providing quick-release carbohydrates and potassium for muscle function and energy replenishment.
Berries: Loaded with antioxidants and fiber. Frozen berries are particularly good for creating a thick, ice cream-like texture.
Mango and Pineapple: Offer a tropical twist, rich in vitamin C and bromelain, which aids digestion.

Healthy Fats for Satiety and Heart Health

Nut Butters: A spoonful of peanut, almond, or cashew butter adds healthy fats, extra protein, and a creamy texture, increasing satiety.
Seeds: Chia seeds, flax seeds, and hemp hearts are packed with fiber, omega-3 fatty acids, and essential minerals. They also help thicken your shake.
Avocado: Adds a smooth, creamy consistency and provides monounsaturated fats that support heart health and help you feel full longer.

Grains for Sustained Energy

Rolled Oats: Blending raw oats into your shake provides complex carbohydrates and fiber, creating a more filling and sustained energy release. This is an excellent option for a complete meal replacement or a pre-workout shake.

Flavor Enhancers and Superfoods

If you want to mask the taste of certain protein powders or simply add more complexity, these ingredients are perfect.

Spices: A pinch of cinnamon, nutmeg, or turmeric can add warmth and flavor without extra calories. Cinnamon also helps regulate blood sugar.
Cocoa Powder: Unsweetened cocoa powder is a simple way to get a rich chocolate flavor and an antioxidant boost.
Leafy Greens: Adding a handful of spinach or kale is a great way to boost your vegetable intake. In a fruit smoothie, the flavor is often unnoticeable, yet it adds fiber, vitamins, and minerals.
Greek Yogurt: Increases the protein content and adds probiotics, which are beneficial for digestive health.
Coffee: For a caffeinated boost, mix your protein powder with cooled coffee or espresso shots.

A Quick-Look Comparison of Add-ins


Add-in	Primary Benefit	Best For	Considerations
Water	Hydration, zero calories	Weight loss, rapid absorption	Thinner consistency, less flavor masking
Dairy Milk	Creaminess, extra protein	Muscle gain, richer texture	Higher calories, potential for lactose issues
Plant-Based Milk	Lactose-free, diverse nutrients	Vegan diets, lactose intolerance	Varies by type (almond, oat, soy)
Banana	Carbs, potassium, creaminess	Energy boost, muscle recovery	Adds natural sugars and calories
Nut Butter	Healthy fats, satiety	Bulking, meal replacement	High in calories, monitor portions
Rolled Oats	Complex carbs, fiber	Sustained energy, fullness	Can make texture gritty if not blended well
Berries (Frozen)	Antioxidants, fiber, flavor	Low-calorie option, smoothie thickness	Adds natural sugars
Spinach/Kale	Vitamins, minerals, fiber	Sneaking in greens, nutrient boost	Mild flavor change, requires a blender
Greek Yogurt	Extra protein, probiotics	Digestive health, satiety	Adds calories and dairy content

Creating Your Perfect Blend

With so many options, customizing your shake is all about combining ingredients that serve your purpose.

For weight loss: Stick with a water or unsweetened almond milk base. Add low-sugar fruits like berries and a handful of spinach. A scoop of chia seeds can boost fiber and fullness without excess calories.
For muscle gain: Use dairy milk, a handful of oats, and a banana for a boost of carbs and protein. Add a tablespoon of nut butter for healthy fats and extra calories.
For a quick energy boost: Combine your powder with iced coffee or a fruit juice (in moderation) for a pre-workout lift.

Conclusion

Ultimately, there is no single "best" thing to have with protein powder. The optimal choice is a personalized one, depending on your health objectives, taste preferences, and nutritional needs. By experimenting with a variety of liquids, fruits, fats, and other whole-food ingredients, you can transform your protein shake into a powerful nutritional tool. Whether you're seeking to lose weight, build muscle, or simply improve your overall diet, thoughtful additions can help you achieve your goals more effectively and deliciously.

For more detailed nutritional information and recipe ideas, consulting resources from reputable health and fitness organizations can provide further guidance on creating balanced and beneficial protein shakes.

Frequently Asked Questions

The best choice depends on your goal. Mixing with water is lower in calories and ideal for weight loss or quick post-workout absorption. Milk adds a creamier texture, extra calories, and nutrients like calcium, making it better for muscle gain or a more satisfying meal replacement.

For weight loss, mix your protein powder with water or unsweetened almond milk to keep calories low. Add fiber-rich ingredients like berries or spinach to increase fullness without significantly raising calorie content.

To improve taste, try mixing with plant-based milks, adding fruits like bananas or berries, using natural sweeteners like honey, or incorporating spices such as cinnamon or cocoa powder.

Make your shake more filling by adding ingredients that are high in fiber and healthy fats. Rolled oats, chia seeds, flax seeds, nut butters, and avocado are all excellent choices that increase satiety and slow digestion.

While consistency throughout the day is most important, strategic timing can help. A post-workout shake with protein and carbs is ideal for muscle recovery. A slow-digesting casein shake before bed can support muscle repair overnight.

Great vegan alternatives include unsweetened almond milk, which is low-calorie, and soy or pea milk, which provide a complete protein source. Oat and coconut milk can also be used, depending on whether you need more carbs or healthy fats.

Yes, absolutely. Leafy greens like spinach or kale are popular additions that blend well into a fruit smoothie without affecting the taste much, adding extra vitamins, minerals, and fiber to your shake.