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Whether you're at the gym or simply maintaining your health, a protein shaker offers a convenient way to combine all the protein and nutrients you need into one fast meal. But don't rush just yet! There are a few essential steps to follow when mixing your shake and cleaning your shaker to ensure optimal results before making your go-to healthy drinks.
Instructions
Preparing Your Shake
Pour your liquid ingredients into the protein shaker. Browse through some protein shake recipes and pick one you like. Identify all the liquid ingredients (like juices, milk, water, coffee) in the recipe, and add them one by one.
- Consider using regular milk, almond milk, soy milk, water, or orange juice.
- Use the measurement guide on your shaker (if available) to help you with portion sizes.
Add protein powder to your shaker. Once the liquids are inside, start incorporating your chosen amount of protein powder. Be sure to follow the proportions indicated in your recipe to maintain a balanced liquid-to-powder ratio. Stir gently with a spoon to make the shaking process smoother.
- If you're unsure about how much protein powder to use, aim for 0.035 oz (0.99 g) per 1 lb (0.45 kg) of lean body weight.
- For a proper liquid-to-protein powder ratio, try using about 10 ounces (29.57 milliliters) of liquid per 1 scoop of protein powder or just enough liquid to fully dissolve the powder.
- Determine your lean body weight by subtracting your body fat percentage (measured using a tape, calipers, or BMI) from your total body weight—this will guide you in determining the right amount of protein for your shake.
Add solid and thick ingredients to the mix. Include solid ingredients like nuts, dried fruits, and vegetables. Then, add thicker ingredients such as maple syrup and yogurt.
- Limit your solid and thick ingredients to about 1/2 cup (64 grams) each. For example, try 1/4 cup (32 grams) of dried oats and 1/4 cup (32 grams) of ice cubes for solids, and 1/2 cup (64 grams) of Greek yogurt for thicker ingredients. You can also experiment with just one type of ingredient—solid or thick—and see what you prefer!
- Feel free to mix up your nuts, fruits, and veggies. Don’t hesitate to improvise beyond the recipe!
- Additional protein sources you can include are flaxseeds, chia seeds, and almond butter.
Tightly secure the shaker lid and close the cap. Begin by screwing the lid onto the shaker, turning it clockwise until it’s fully tightened. Then, press the flip cap down until it clicks into place.
- If you don’t hear the click, the flip cap hasn’t been properly closed—try again.
- If your shaker includes a ball whisk, drop it in before closing the lid. If it has a mesh screen, make sure to attach it first.
Shake your protein shaker vigorously for 20 seconds. After securing the lid and flipping the cap down, shake the shaker up and down rapidly. Count to 20 as you shake. Once you reach 20, stop. Then, remove the lid and check for a smooth consistency.
- If the shake isn’t fully mixed, continue shaking for another 10 seconds.
Cleaning Your Protein Shaker
Hand-wash your protein shaker after every use. Clean it manually with warm, soapy water, or for a quicker option, use a wet wipe. Microfiber cloths are the best choice for achieving a thorough clean.
- Don’t forget to wash your shaker before its first use.
Wash your protein shaker in the dishwasher weekly. While hand-washing is effective, using a dishwasher regularly provides a deep clean. Always place the shaker components on the top rack if the manufacturer specifies it’s safe for dishwashing.
- Before placing your shaker in the dishwasher, check the instructions to confirm which parts are dishwasher safe.
Use baking soda and vinegar to eliminate odors. If your shaker is made from BPA-plastic, it may absorb lingering smells. To neutralize them, fill the shaker with a 1:1 mixture of vinegar and baking soda, and let it sit overnight with the flip cap open. Once done, discard the mixture.
- Only apply this cleaning technique when you’re using the shaker regularly.
Try water and vanilla extract to freshen up your shaker. Dampen a small piece of newspaper or paper towel with water so it can fit easily inside your shaker. Then, add 3-4 drops of vanilla extract to new pieces of paper, crumple them, and place them inside the shaker. Let it rest for 24 hours with the flip cap open. The paper will absorb any odors while the vanilla leaves a fresh scent.
- You can mix newspaper and paper towels, or use only one type if you prefer.
Use damp coffee grounds to add a pleasant scent. If your coffee grounds feel dry, lightly dampen them with 1 teaspoon (4.9 mL) of water. Then, scoop 1 tablespoon (14.15 g) of dampened grounds into your shaker and let it sit overnight with the flip cap sealed. This will infuse a lovely aroma.
- Be sure to rinse out your shaker after letting the coffee grounds sit overnight.
Allow your shaker bottle to air-dry after cleaning. Regardless of the cleaning method you use, always leave your shaker to air-dry afterward. This will reduce the risk of bacteria, mildew, and mold buildup.
- Ensure the bottle is completely dry before using it again.
