What is the correct way to brew protein powder?
1. Water temperature
How much water should be used for brewing? Many people use hot water when making protein powder for the first time, thinking that hot water dissolves better, but this is a wrong approach. When protein powder is brewed with hot water, the powder may clump together and cannot be washed away. Moreover, the protein will change its properties and become difficult to dissolve if it is scalded with hot water.
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Brew with warm water. If your stomach is healthy enough, you can also brew it directly with cold water.
In addition to denaturing the protein (not spoiling it), hot boiling water will also affect other nutrients and functional properties in the protein powder. However, although the protein properties have changed, the nutritional value has not, and it does not affect the body's absorption of amino acids.
2. Sequence
When making coffee, milk powder, or vitamin drinks, our habit is to put the powder first and then the water. It’s like watching the drink pour away all at once. It feels great, right? But if you brew protein powder in the same order, you will find that it is not easy to brew.
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Put in the water first, then the powder.
3. Amount of water
There is actually no fixed limit to the amount of water for brewing protein powder. If you like it thicker, add less water. If you like it lighter, then Just add more water. But generally speaking, there is a general range. If it is too light, the brewing volume will be large. If you cannot drink it all at once, it will affect the digestion and absorption of protein. And when the weather is hot, it can easily go bad if you don’t drink it in time.
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Usually a spoonful of powder (about 30g) mixed with 300-500ml of water or milk.
4. Container
The function of the shaker cup is definitely not just for coolness, but to fully dissolve the protein powder. Even protein powder with good solubility may clump together in an ordinary water cup and be mixed with a spoon, or may form lumps at the bottom of the cup. Generally speaking, as long as it is an airtight shaker, shake it vigorously. If there is a metal ball, it will save more effort.
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Shake the cup
Do you have to use a shaker? In fact, any container that can be stirred well will do. If you use a blender, it is of course better. But shaking cups is currently the most convenient and economical option.
5. Matching
Water? Skim milk? Whole milk? juice? Some users feel that protein powder is not rich and delicious enough, so they choose milk to brew it, or if they want to experience a better taste, they mix it with some juice. In fact, soaking protein powder in water can fully achieve the basic purpose of supplementing protein. Milk and juice are not impossible, but you need to note that if you combine glutamine and other supplements with protein powder, you still need to use water to avoid interfering with absorption.
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The best is water, milk is also acceptable, and an appropriate amount of juice.