Chances are, the last time you went to the gym, you saw at least a few people carrying around a protein shake mixer bottle filled with a mysterious looking chocolate or creamy colored drink. Protein shakes have become more and more popular as we’ve started becoming more invested in our health, since they’re quick, easy ways to refuel after a workout. But who should be drinking protein shakes, and what does it take to make a great-tasting protein shake? We’ve polled the fitness fanatics in our office for the lowdown on protein powder.

Who should be drinking protein shakes?

Brotein — err, protein — powder isn’t just for the bros. In a nutshell, it’s for anyone who wants to make sure they’re getting enough protein in their daily diet, but maybe doesn’t have the time or energy to refuel with food-based protein right after a workout (which is the optimal time to have it).

How to mix a protein shake in your reusable protein shake mixer

You can meet your protein needs with a normal diet; after all, most protein powders offer around 15 grams of protein per serving, and with a healthy diet, you’ll probably hit your recommended 46-56 grams of daily protein. However, if you fall into one of these categories, a protein shake could be a good solution for you:

  • You’re just starting a new workout program and you need more protein than you used to
  • You’re starting more intense workouts and need more protein to help your muscles recover
  • You’re a vegetarian or vegan who doesn’t get protein from animal sources
  • You’re constantly on the go and don’t have time to cook a full meal
  • You just really like the taste of chocolate milk, which is what some protein shakes taste like (we’re raising our hands for this category)

What kind of protein powder should I get?

We get it — the protein powder choices in the aisle can be extremely overwhelming. Protein powder can be broken down into these main categories:

  • Whey: a complete protein that contains all 9 essential amino acids
  • Casein: comes from the main protein in milk and leaves you full for longer
  • Egg white: perfect if you don’t eat dairy
  • Soy: considered the most effective plant-based protein powder

Other types include pea, hemp, brown rice, or vegan blends. Once you’ve narrowed in on a few options, check the ingredients to make sure the ingredients list is short and there’s little or no added sugar.

How do you make a protein shake?

Not a chef? Don’t worry, we promise this is impossible to mess up.

How to use your protein shake mixer bottle

The steps are as follows:

  1. Grab your protein powder of choice.
  2. Scoop the recommended serving size into your protein shake mixer bottle.
  3. Add your liquid of choice — we’ve found almond milk (or any type of milk) to be the most delicious addition, although water works in a pinch too.
  4. If you’re feeling frisky, add cinnamon, ginger, clove, espresso granules, or even cayenne pepper to your protein shake. You could also add a little sugar-free simple syrup — mmmmm.
  5. Finally, screw on your lid securely and shake it up.


Remember, chat with your doctor before making any drastic changes to your diet, and make sure a protein shake will be a beneficial addition to your diet. Enjoy shaking up your routine!

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