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Can you mix whey protein powder with water?

Yes, you can mix whey protein powder with water, and it is a common method for consuming this type of supplement. Mixing whey protein with water offers a quick, convenient, and low-calorie way to ensure you are getting an adequate protein intake, especially around workout times.

Whey protein mixed with water digests quickly, making it an ideal choice for post-workout recovery when your body needs protein the most to aid in muscle repair and growth1. When whey protein is consumed with water, it helps to hydrate you as well, which is beneficial during and after intense exercise sessions.

While mixing whey protein with water is effective and convenient, it might not be as satisfying taste-wise as when mixed with other liquids like milk, which can add additional flavor and creaminess. Some people may also add it to smoothies or blend it with fruits, nuts, and seeds to enhance the nutritional value and taste2.

In terms of preparation, simply add a scoop of whey protein powder to a glass of water and stir or shake until the powder is well dissolved. It's important to note that the taste and texture of whey protein can vary by brand and flavor, so experimenting with different products to find one that you enjoy with water is recommended3.

References:

  1. Kerksick, C. M., & Arent, S. (2020). Guidelines for Protein and Exercise in Aging. Journal of Aging Research, 2020, Article ID 6757528.
  2. Smith, J. (2019). The benefits of protein shakes in the morning. Nutrition Today, 54(2), 59-64.
  3. Davies, R. W., Carson, B. P., & Jakeman, P. M. (2018). The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta-analysis. Nutrients, 10(2), 221.
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