There's no denying the benefits of a high-protein diet, especially for those who partake in more strenuous activities such as weight lifting and running. Muscles demand amino acids to maintain, grow and repair so that athletes aren't in a constant state of pain and inflammation.
But for anyone who supplements their meals with whey shakes, especially after a rigorous workout, the act of knocking back the notoriously thick and chalky drink can be straight-up nausea-inducing.
Luckily, there are a handful of quick and easy swaps that anyone can implement to zhuzh up the notoriously polarizing beverage. These simple additions and upgrades will turn nose-pinching dread into something you may actually look forward to each day.
Keep reading for the best ways to make your protein shake taste great.
Change the protein source
Chia seeds add an earthy crunch and lots of plant-based protein.
While whey gets most of the attention (and rightfully so -- it enters your bloodstream faster than any other protein), there are other types that may be a bit more palatable. At the very least, you can opt for a 50/50 blend with varieties such as egg white and casein (milk-derived), as well as vegan options such as soy, pea, rice and hemp.
Each boast different health benefits that can boost the shake's overall nutritional profile. Don't forget to add your favorite nut butters, as well as protein sources such as flax and chia seeds for even more health benefits.
Look to the spice rack
Nutmeg, cinnamon and other warm spices can add depth to an otherwise bland shake.
Not only will spices like cinnamon and nutmeg mask (or even complement) the flavors of your shakes, they can also enhance them. Take cayenne pepper and chocolate, for instance. The spicy duo is a nod to Mexican hot chocolate and makes for a unique departure from plain ol' chocolate. Extracts and syrups can also play a pivotal role in upgrading your sipping experience, but exercise caution while pouring: Additions such as peppermint extract and coffee syrup are quite potent in small quantities and only require a tiny splash to make a big difference.
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Swap the milk
Nut milks can add creamy texture and nutty flavor to shakes.
Dairy milk is your best bet when it comes to all-around creaminess, but if you're lactose intolerant and/or rely solely on water, there is no need to torture your taste buds. Change up the liquid foundation by incorporating plant-based milks from nuts such as pistachios, hazelnuts, and cashews. These will impart more unique, complex flavors so that chugging feels a bit less one-noted.
Read more: Soy and Nut Milks Can Still Be Called 'Milk,' FDA Says
Have protein shakes mirror your favorite snacks and desserts
There are protein powders and add-ins that will turn your shake into replica of your favorite snack.
A little inspiration never hurt anyone, especially when you have a sludge-like base to work with. Break down the flavor profiles of your favorite snacks and desserts by capturing their essence in liquid form. A great example is adding strawberries to a peanut butter protein shake to create a peanut butter and jelly sandwich sipper. Another idea is to add oatmeal, cinnamon and raisins to a vanilla base for an oatmeal raisin cookie. With a bit of innovation and the proper range of ingredients, the possibilities really are endless. Experimentation can also be fun -- think of it as a science project for the mouth.
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Don't forget the fresh fruit
When in doubt, reach for some berries.
There's no single better way to add a lunch of fresh flavor to a shake or smoothie than fresh fruit. Most fruit work but berries are particularly well suited to shakes since they are high in flavor but low in sugar. Freeze your berries before blending for extra creaminess in the final result.
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Upgrade your blender
The Ninja Twisti is our favorite blender for shakes and smoothies.
When it comes to protein shakes, achieving the perfect consistency is half the battle. Ice should be chopped up finely and distributed evenly to resemble the silky smooth slush of a delicious milkshake. While most standard personal blenders will get the job done, you'll want to invest in an appliance that gets the job done perfectly. Check out these tried-and-true blenders, as recommended by CNET editors. Some "best of" winners can also make protein-packed meals like soups and yogurts to add to your daily food pyramid.
For shakes and smoothies specifically, I recommend the Ninja Twisti. Its spinning tampers are great at keeping sticky ingredients from clumping.