Medically reviewed by 
If you’re trying to prioritize protein in your diet — a goal for 70% of Americans — protein powder can help you hit your target. It's a convenient, concentrated source of protein – a macronutrient that supports cell and tissue repair.
Eating 1.6 grams of protein per kilogram of body weight per day, which is about 109 grams for a 150-pound woman, can enhance muscle gains during resistance training, research shows. Building and maintaining strong muscles can help protect against frailty with aging.
The problem with protein powder, however, is that the flavor and texture can easily turn unappetizing if you mix it with the wrong ingredients. “Protein powders are incredibly versatile, but it's important to know what plays well together,” says Wintana Kiros, RDN, LDN, the founder of Reset Lifestyle.
Keep reading to find out what you should — and shouldn't — mix with protein powder for the best results.
What you shouldn't mix with protein powder
Boiling hot liquids
Stirring protein powder into your coffee sounds like a shortcut to a protein-packed breakfast. However, the proteins can coagulate and curdle if your coffee (or any liquid) is too hot. The result: a cup full of lumps. “Rather than making 'protein coffee' and trying to pour it directly into hot coffee, you could try blending it with some iced coffee/cold brew instead,” suggests Angie Asche, MS, RD, CSSD, the owner of Eleat Sports Nutrition.
Acidic juices
“Protein, most specifically whey protein that comes from dairy milk, doesn’t do well with high-acidic juices like orange juice or pineapple juice,” says Kiros. The proteins can curdle and clump.
Ingredients that are already in the powder
Some protein powders are already enhanced with add-ins, such as sweeteners and thickeners. Check what’s inside yours before you add more and accidentally double up. “Reading the ingredients is fundamental,” says Kiros. “That's the first step I teach my clients.”
For instance, if your protein powder contains added sugar, avoid adding more sugar, honey or other sugar sources. You could easily top the recommended 10% daily calories or less from added sugar in one sitting. Many protein powders contain low-calorie sugar alcohols, such as erythritol. Don’t mix them with other products containing sugar alcohols. These sweeteners can cause gas and bloating in excess.
If you see thickeners like guar gum or xanthan gum on the list, avoid mixing in ingredients that will make your drink even thicker, such as chia seeds. On the flipside, protein powder without thickeners works well with chia seeds. Kiros uses it to boost the protein content of homemade chia pudding.
Fiber supplements
Combining protein powder with a fiber supplement could help you maximize your nutrients in one sitting. But it could also turn into a sticky situation. The point of soluble fiber supplements is that they absorb water as they move through the intestine. The fiber absorbs water and attaches to the protein, creating a gluey mess fast, unless you guzzle it immediately. “When you leave it, it just tends to coagulate and get sticky and thick, as it's supposed to do,” says Kiros.
Just water
“I don't think pea/plant-based proteins mix well into water on their own, especially not compared to whey, which will be creamier and less gritty, texture-wise,” says Asche. “I would recommend mixing plant-based proteins (such as pea) into a creamier base like almond milk, coconut milk, etc., especially if you don't want any of the gritty texture that can come with powders.”
Top-Tested Protein Powders for Women
Thorne Whey Protein Isolate
Vega Vegan Premium Sport Protein Protein Powder
What you should mix with protein powder
Creamy liquids and frozen fruit
“I'm a big fan of mixing it at the very least with a liquid, like milk, or blended together with frozen fruit,” says Asche. “The frozen fruit vs. fresh really helps to create a creamier texture, and I find there are less clumps this way.” Banana and avocado add creaminess to chocolate protein powder, while berries complement the flavor of vanilla protein powder. Sweet fruits like mango, pineapple, or passionfruit liven up unflavored protein powder, says Asche.
Vegetables
Spinach and cauliflower add beneficial phytonutrients you can’t capture in a jar, says Kiros. These mild-flavored vegetables can also help you hit the recommended two to three cups per day.
Pea protein with rice protein
Compared to animal-based protein sources, such as whey or casein, plant-based proteins don’t pack as many of the nine essential amino acids — the protein building blocks your body can’t make on its own. To round out the amino acid profile, pair pea protein with rice protein, or use a plant-based protein that pairs the two, such as Orgain, says Kiros.
Things to balance underlying flavors
Some plant proteins, such as pea or hemp protein powders, have an earthy, gritty quality. Offset them with bolder flavors. “Sometimes, they do better with banana, cocoa powder or nut butter to balance the texture and taste,” says Kiros. Another option: Stir them into Greek yogurt or cooled oatmeal to mask their texture.
The bottom line
Protein powder can be a convenient tool for adding protein to your diet. However, it can take some trial and error to figure out the best things to mix it with. The right mix-ins will enhance the flavor, texture, and nutrient profile of your powder.
Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.
