What Is The Best Thing To Mix With A Protein Shake?

October 6, 2025 •

5 min read

According to one comparison, blending rice protein shakes after resistance workouts showed similar gains in strength and fat loss to whey protein shakes, highlighting the importance of the overall nutritional profile beyond just the protein source. Finding what is the best thing to mix with a protein shake depends on your individual dietary needs, taste, and goals.

Quick Summary

The best ingredients for protein shakes vary widely depending on personal taste and fitness goals. Options range from simple liquids like water or milk to nutrient-dense additions like fruits, vegetables, healthy fats, and probiotics. The right combination can help with weight loss, muscle gain, or simply boosting overall nutrition.

Key Points

Liquid Base Selection: Your choice of base liquid—water, milk, or a plant-based alternative—can significantly impact your shake's calorie count, nutrient profile, and texture.
Add Whole Foods for Nutrients: Ingredients like fruits, vegetables, nuts, and seeds boost fiber, vitamins, and minerals, transforming a simple shake into a complete meal replacement.
Tailor to Your Goal: For weight loss, use low-calorie liquids and fiber. For muscle gain, add carbohydrates and healthy fats to increase caloric density and support recovery.
Blend for Better Texture: Using a blender with frozen ingredients, or mixing powders gradually, is key to preventing clumps and achieving a smooth, creamy consistency.
Consider Alternative Protein Sources: For an extra protein punch from whole foods, add Greek yogurt, cottage cheese, or silken tofu, which also add thickness and beneficial nutrients.
Listen to Your Body: The best mix for your shake ultimately depends on your personal dietary needs and preferences. Experiment to find what works and tastes best for you.

The protein shake is a versatile tool in any nutrition plan, but its benefits can be maximized or minimized by what you choose to mix it with. Beyond the basic powder and water combination, a wide array of liquids and whole-food additions can transform a simple shake into a targeted nutritional powerhouse. Your choice of mixer should align with your specific objectives, whether that's losing weight, building muscle, or simply adding more nutrients to your diet.

The Foundation: Choosing Your Liquid Base

The liquid you use sets the tone for your shake's flavor, texture, and nutritional content. Here's how to choose the right one for your needs.

Water: The Low-Calorie Choice

Water is the simplest and most straightforward mixer. It's calorie-free and excellent for hydration, making it the top choice for those aiming to control their calorie intake for weight loss. A water-based shake also allows the flavor of the protein powder itself to stand out most prominently. For a more palatable experience, many find that using cold water improves the taste.

Milk and Milk Alternatives: For Creaminess and Extra Nutrients

For a richer, creamier texture, milk is a classic choice. Dairy milk provides additional high-quality protein, calcium, and vitamin D, making it ideal for muscle gain and post-workout recovery.

For those who are lactose intolerant or follow a vegan diet, there are many excellent non-dairy alternatives:

Almond Milk: Typically low in calories and fat, providing a nutty flavor and creamy consistency. Opt for unsweetened versions to control sugar intake.
Oat Milk: Offers a thicker texture and some carbohydrates, which can be useful for energy replenishment.
Soy Milk: One of the higher-protein plant-based milks, containing a complete set of amino acids.

Coffee: An Energizing Boost

Mixing protein powder with coffee has become a popular pre-workout trend. The caffeine provides an energy boost, while the protein supplies amino acids for muscle support. For hot coffee, it is best to use a milk frother or whisk to prevent clumping. For cold brew or iced coffee, shaking or blending works well.

Fruit Juice: A Quick Carb Source

While high in natural sugars, fruit juice offers a fast source of carbohydrates. This can be particularly beneficial for replenishing glycogen stores after an intense workout. Vanilla-flavored protein powder pairs well with orange juice for a creamsicle taste. For better nutritional value, blending whole fruits in a smoothie is preferable to using just juice, which often lacks fiber.

Powering Up: Nutrient-Dense Additions

Beyond the liquid base, whole-food additions can significantly boost your shake's nutritional profile. A blender is often required to achieve the best texture with these ingredients.

Fruits and Vegetables

Adding produce can provide a wealth of vitamins, minerals, antioxidants, and fiber. Frozen fruits like bananas, mangoes, and berries add natural sweetness and a thick, creamy texture, eliminating the need for ice. For a boost of nutrients and fiber without altering the flavor significantly, spinach or kale are excellent options.

Healthy Fats and Seeds

Incorporating healthy fats can increase satiety and provide omega-3 fatty acids, which are beneficial for heart and cognitive health.

Nut Butters: A spoonful of peanut, almond, or cashew butter adds a creamy texture, healthy fats, and a satisfying flavor.
Seeds: Chia and flax seeds are rich in fiber, protein, and omega-3s. They also act as natural thickeners.
Avocado: Provides monounsaturated fats and a smooth, creamy consistency.

Additional Protein Sources

To further increase the protein content, you can add other whole-food sources to your shake:

Greek Yogurt or Kefir: Adds more protein, a creamy texture, and probiotics for gut health.
Cottage Cheese: A high-protein option that can surprisingly blend smoothly into shakes.
Silken Tofu: A nearly tasteless plant-based protein source that creates a smooth, custard-like texture.

Mixing for Your Goals

Your fitness objectives are the most important factor in deciding what to add to your protein shake.

For Weight Loss

Focus on a low-calorie, high-satiety shake.

Base: Water or unsweetened almond milk to minimize calories.
Additions: Blend in fiber-rich vegetables like spinach or frozen cauliflower. Add chia or flax seeds for increased fullness.

For Muscle Gain

Emphasize a calorie- and nutrient-dense shake for energy and recovery.

Base: Dairy milk provides extra protein, calories, and carbs.
Additions: Include complex carbohydrates like rolled oats or bananas, and healthy fats from nut butters to boost calorie count.

Comparison of Protein Shake Mixers


Mixer	Calories (approx.)	Texture	Best For	Notes
Water	0	Thin	Weight loss, hydration, low-cal	Allows powder flavor to dominate
Dairy Milk	High	Creamy, rich	Muscle gain, recovery	Adds protein, calcium, Vitamin D
Almond Milk (Unsweetened)	Low	Thin to creamy	Weight loss, dairy-free	Lower protein than dairy milk
Oat Milk (Unsweetened)	Med	Thick, creamy	Dairy-free, higher carbs	Adds carbs, good for energy
Frozen Banana	High	Very thick, creamy	Muscle gain, texture	Adds carbs, potassium
Spinach	Low	N/A (hidden flavor)	General health, extra nutrients	Adds fiber, vitamins, and minerals
Nut Butter	High	Thick, creamy	Muscle gain, satiety	Adds healthy fats and calories
Chia/Flax Seeds	Low-Med	Thickens, slightly grainy	Weight loss, fiber, omega-3s	Natural thickeners

Blending for Success: Tips and Techniques

To ensure a smooth, enjoyable protein shake, follow these best practices:

Add Liquid First: Pour your liquid into the shaker or blender before adding the powder. This helps prevent the powder from sticking to the bottom.
Use a High-Speed Blender: For the smoothest texture, especially when adding whole-food ingredients, a blender is superior to a shaker cup.
Utilize Frozen Ingredients: Using frozen fruit or ice can create a cold, thick, and refreshing shake. Frozen banana or avocado are excellent for creaminess.
Mix Gradually: If adding powder to something hot, like coffee or oatmeal, mix it in a small amount of liquid first to form a paste before combining with the rest to avoid curdling.

Conclusion: The Perfect Shake is Personalized

The ultimate answer to what is the best thing to mix with a protein shake is that there is no single best answer. The perfect shake is a personalized creation based on your specific fitness goals, dietary needs, and flavor preferences. By understanding the nutritional impact of different liquid bases and whole-food additions, you can craft a shake that not only tastes great but also effectively supports your journey toward better health and fitness. Experiment with different combinations to find the perfect blend for you, whether you're targeting weight loss, muscle growth, or simply a more nutrient-dense diet.

Frequently Asked Questions

The choice depends on your goals. Water is best for weight loss or low-calorie diets, while milk provides extra protein, carbs, and calories, which is beneficial for muscle gain.

Yes. Add protein powder to cold brew or iced coffee by shaking it. For hot coffee, use a whisk or milk frother to stir in the powder and avoid clumps.

To increase calories for weight gain, mix with whole milk, add high-calorie ingredients like oats, nut butter, and bananas, and consider using a weight gainer protein.

Always add your liquid to the shaker or blender first, followed by the powder. A high-speed blender or a shaker bottle with a wire whisk ball works best. Using slightly warmer or room-temperature liquid can also help.

Yes, blending in vegetables like spinach or kale is an excellent way to add fiber, vitamins, and minerals without significantly altering the taste. Avocados can also add healthy fats and creaminess.

For low-calorie additions, stick to water or unsweetened plant-based milk. Use frozen cauliflower for thickness instead of fruit and add a small amount of chia or flax seeds for fiber.

Yes, both Greek yogurt and cottage cheese are high-protein additions that create a thick, creamy texture and add probiotics for gut health.