How do I make it easier to make and drink protein shakes with a limited selection? Bonus points for protein powder recommendations and shake recipes.
I need to increase my protein and calorie intake. There are tons of protein shakes and powders that should make it easy, but of course my restricted diet screws it all up again. My requirements for protein/shake powders:
- Low potassium and phosphorus, must be labeled. By "low," I mean somewhere below 200 mg of potassium and 150 mg (15% DV) of phosphorus for a serving that includes 25 g of protein.
- No non-nutritive sweeteners. I can't stand the taste and aftertaste of artificial sweeteners, stevia, or sugar alcohols. Plain old sugar or maltodextrin are far preferable.
- Mixes easily. If I can get away with stirring or shaking, I'd prefer that to having to clean a blender.
The only powders I've found that meet the first two requirements are pure, unflavored whey protein isolate. I've tried only one brand
, and it didn't mix well by hand. So, I'm looking for flavored protein powders that taste good, fit into my diet, aren't artificially sweetened, and mix easily. Do you know of any?
Since that seems to be a long shot, the real focus of my question is this: assuming I have to use pure, unflavored whey protein powder, how do I mix it into a high protein, high calorie shake easily enough that I can do it every day? What should I put together to make a nice shake? Banana, milk, ice cream, and more than a couple ounces of Greek yogurt are out, but protein powder + sugar + flavor in almond milk would work.
Is there an easier way to make it without lumps than in a blender? Do the shakers with wire balls work well enough?