Can you mix plant protein powder with water?

Plant protein powder is a popular supplement derived from various plant sources, such as peas, rice, hemp, and soy. It is often used by vegetarians, vegans, and those with dietary restrictions. Mixing plant protein powder with water is a common and convenient way to prepare a protein shake. This method offers several benefits and considerations, which are outlined below.

Benefits of Mixing Plant Protein Powder with Water

1. Low-Calorie Option

Mixing plant protein powder with water results in a low-calorie shake, as water contains no calories. This can be beneficial for those looking to manage their calorie intake, such as individuals on weight loss plans. The only calories in the shake come from the protein powder itself, making it easier to track nutritional intake¹.

2. Convenience and Accessibility

Water is readily available and requires no refrigeration, making it an easy and accessible choice for mixing with plant protein powder. It is particularly convenient for on-the-go situations, where other liquids may not be readily available. Simply adding water to a shaker bottle with the protein powder allows for quick and easy preparation.

3. Improved Digestion and Absorption

For individuals with sensitivities to lactose or other dairy components, mixing plant protein powder with water avoids potential digestive issues. Plant protein powders are generally easier on the digestive system, and combining them with water ensures a simple, easily digestible shake².

4. Neutral Base for Flavor

Water has a neutral flavor, which allows the natural taste of the plant protein powder to stand out. This can be advantageous if the protein powder is flavored, as it won’t alter the intended taste. Additionally, using water as a base allows for the addition of other ingredients, such as fruits or flavor extracts, to customize the shake according to personal preference.

Considerations

1. Texture and Consistency

Plant protein powders can vary in texture, and some may produce a gritty or earthy consistency when mixed with water. The amount of water used can be adjusted to achieve the desired thickness. Some individuals may prefer a thicker shake, while others may prefer a thinner, more drinkable consistency.

2. Nutritional Content

Unlike mixing with milk or other nutrient-rich liquids, water does not add any additional nutrients to the shake. This can be beneficial for those looking to limit their intake of additional nutrients or calories. However, it also means that the nutritional profile of the shake will solely depend on the plant protein powder used.