6 easy ways to make a thick protein shake.
Use less liquid.
The less liquid you use, the thicker your protein shake will be.
Use milk.
If you prefer thick protein shakes, use milk instead of water. Any type of milk will do the trick, but if you want a milkshake consistency, I recommend using coconut milk.
Add ice.
If you are using a blender, adding a handful of ice cubes is an easy way to make your protein shake thicker. I find that 5 medium sized cubes is the perfect number. Keep in mind that blended ice melts quickly, so if you do not drink your shake right away, ice will just make it more watery.
Add avocado or banana.
If you are using a blender, adding avocado or banana, especially frozen avocado or banana, is an easy way to make your protein shake thicker. I always keep a few bananas in my freezer for this reason.
Add nut butter.
If you are using a blender, adding a spoonful of nut butter is an easy way to make your protein shake thicker. I like to use creamy peanut butter.
Add chia seeds.
1-2 tablespoons of chia seeds will instantly thicken up a protein shake. Keep in mind that chia seeds will also change the consistency of your shake, however, so this trick might not be for everyone.
DO NOT ADD GUMS
Some people recommend using xanthan or guar gum to thicken a protein shake. I DO NOT recommend doing this. Xanthan and guar gum are popular food additives found in many protein powders and ready-to-drink protein shakes. They can certainly help thicken your shake, but they can also cause uncomfortable side effects. Keep reading to learn more.
Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are, generally speaking, hard to digest. They sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carob bean gum, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce.