Ditch the Bland: 5 Liquid Upgrades for Next-Level Protein Smoothies (Say Goodbye to Boring!)
If you're looking to add more protein to your diet, protein smoothies can be a delicious and convenient option. The right liquid can also help blend the protein powder smoothly, add complementary flavors, remove the earthy taste of some protein powders, and provide additional nutrients.
But what liquid makes the best base for protein smoothies? Liquid bases such as milk and dairy alternatives, fruit and vegetable juice, and coconut water provide a good base for protein smoothies, but only with certain types of protein powders.
In this article, we'll explore in more detail 5 of the best liquid bases to use for mixing protein smoothies, which protein powders work best with different types of smoothies, and some natural protein you can add to up your protein intake.
5 Best Liquid Bases For Protein Smoothies: At a glance
Milk and Dairy Alternatives
Fruit Juices
Vegetable Juices
Herbal Teas
Water and Carbonated Water
5 Best Liquid Bases For Protein Smoothies
1. Milk and Dairy Alternatives
Dairy products like milk, yogurt, and kefir are classic smoothie additions that blend well with many types of protein powders. Lactose-free dairy options also work great. Let's look at the best dairy-based liquids for protein shakes:
Cow's Milk
Cow's milk has long been a post-workout recovery drink paired with whey protein powder. This combination provides a good dose of branch-chain amino acids (BCAAs) to aid muscle growth and repair. Whey is a milk-based protein, so it blends seamlessly into smoothies made with regular cow's milk.
For an extra nutrition boost, use milk that is high in protein and low in sugar. Organic grass-fed milk also provides more omega-3 fatty acids and conjugated linoleic acid (CLA) than conventional milk.
Almond Milk
For a plant-based, dairy-free option, almond milk makes a flavorful liquid base for smoothies. Its mild nutty taste matches well with pea protein powder. Choose unsweetened almond milk and opt for a brand fortified with calcium and vitamin D to make up for some of the nutrients lost by omitting dairy.
Coconut Milk
The subtle sweetness of coconut milk complements fruity smoothies infused with hemp or brown rice protein powder. Full-fat coconut milk provides healthy fats that support energy and hormone balance. Just be mindful that coconut milk is higher in calories than other dairy-free milks.
Soy Milk
Soy milk has a creamy texture that makes it ideal for blending into smoothies containing soy protein isolate. Together they provide a complete protein profile with all the essential amino acids. Seek out unsweetened, non-GMO soy milk fortified with vitamin B12 and calcium for the most benefits.
Cashew Milk
For a rich, creamy base, cashew milk is a smart choice. It has a mild flavor that won't compete with vanilla or chocolate protein powders. The healthy fats in cashews help optimize hormone production too. Like other nut milks, choose unsweetened and calcium-fortified varieties.
Best protein powders to pair with milk and milk alternatives:
Unflavored Pea Protein Isolate: Clean and neutral taste, slightly earthy or green bean-like for some people. Highly digestible and complete protein source.
Unflavored Rice Protein Isolate: Mildly sweet and slightly rice-like taste. Hypoallergenic and complete protein source.
Unflavored Hemp Protein Powder: Nutty and grassy flavor, not a complete protein source but rich in healthy fats and omegas.
Multi-source Plant Protein Blends: Combine various plant proteins like pea, rice, and chia for a neutral taste and complete protein profile.
Whey Protein Isolate: The cleanest and most neutral taste out of whey options, with very little lactose or fat.
Whey Protein Concentrate: Slightly less processed than isolate, with a touch more sweetness and creamy texture. Might have minimal lactose and fat.
Hydrolyzed Whey Protein: Pre-digested whey protein, making it fast-absorbing and with a very mild taste.
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2. Fruit Juices
Moving beyond dairy, fruit juices offer another category of stellar smoothie liquids to combine with protein powders. Their natural sweetness masks the flavor of some bitter-tasting proteins such as hemp. Here are some of the top fruit juice options:
Orange Juice
Freshly squeezed orange juice perfectly masks the strong flavor profiles of pea and hemp protein.
To cut down on sugar, dilute orange juice with water or sparkling water. You can also use just a splash of juice to lightly flavor smoothies made with Greek yogurt for protein.
Apple Juice
The mellow sweetness of apple juice tames earthy, nutty protein powders like pea, rice, and hemp protein. Seek out organic, cold-pressed apple juice with pulp and skin left in to get more fiber and nutrients. Or dilute regular apple juice with water.
Pineapple Juice
Pineapple juice imparts a tropical vibe to smoothies blended with collagen peptides protein.
Pomegranate Juice
Vibrant and tangy, pomegranate juice makes an anti-inflammatory addition to smoothies and goes a long way to mitigate some of the protein powders that have stronger flavors such as pea or hemp protein.
Best protein powders to pair with fruit juice:
Unflavored Collagen Peptides: Virtually tasteless and dissolve easily in liquids. Not a complete protein source but good for joint and skin health.
Whey Protein Isolate: The cleanest and most neutral taste out of whey options, with very little lactose or fat
3. Vegetable Juices
While they're less common smoothie additions, vegetable juices can add a nutrient boost and help cut sweetness. Here are smart veggie juices to mix into protein shakes:
Tomato Juice
Tomato juice adds rich umami flavor to smoothies featuring a protein blend with organic plant pea and flax powders. The vitamin A, vitamin C and lycopene offer extra exercise and immune support too. Seek low-sodium tomato juice.
Beet Juice
Vibrant beet juice is a good base liquid if you want to add some extra nutrition to your smoothie. The nitrates in beets also improve exercise endurance as well. Blend in a small amount of beet juice to avoid making shakes too sweet.
Carrot Juice
Fresh carrot juice complements vanilla protein powder splendidly with its subtle sweetness.
Best protein powders to pair with vegetable juice:
Unflavored Collagen Peptides: Virtually tasteless and dissolve easily in liquids. Not a complete protein source but good for joint and skin health.
Whey Protein Isolate: The cleanest and most neutral taste out of whey options, with very little lactose or fat
Hydrolyzed Whey Protein: Pre-digested whey protein, making it fast-absorbing and with a very mild taste.
4. Herbal Teas
Many calorie-free herbal teas make flavorful, antioxidant-rich additions to protein shakes too. Here are some top tea options:
Green Tea
The mild grassy flavor of chilled green tea works well with unflavored whey protein. Epigallocatechin gallate (EGCG), its key antioxidant, aids post-workout recovery. Brew strongly concentrated green tea to mix in for energizing smoothies.
Chamomile Tea
Soothing chamomile tea makes an anti-inflammatory base for smoothies with anti-stress adaptogen proteins like ashwagandha, reishi, and astragalus root powders. The apigenin flavonoids in chamomile combat anxiety as well.
Mint Tea
Invigorating mint tea can provide a refreshing base for chocolate or other richly flavored proteins like bone broth collagen peptides. Antioxidant compounds in mint like rosmarinic acid boost immunity too.
Ginger Tea
Spicy ginger warms up smoothies containing cold-fighting proteins like echinacea, elderberry, and cinnamon powders. The anti-inflammatory gingerols relieve post-workout muscle soreness as well. Brew it strongly or use ginger juice.
Best protein powders to pair with herbal teas:
Unflavored Collagen Peptides: Virtually tasteless and dissolve easily in liquids. Not a complete protein source but good for joint and skin health.
Whey Protein Isolate: The cleanest and most neutral taste out of whey options, with very little lactose or fat
Hydrolyzed Whey Protein: Pre-digested whey protein, making it fast-absorbing and with a very mild taste.
5. Water and Carbonated Water
Don't underestimate good old H2O as a perfect zero-calorie mixer for smoothie protein powders too. Here are some types of water to try:
Plain Water
Regular water helps thin out thick smoothies made with refrigerated collagen peptides proteins. This allows you to use less juice or milk for fewer calories and carbs. Add a splash of water at a time to reach the desired consistency.
Mineral Water
Naturally carbonated mineral water gives a fizzy texture to smoothies made with light, foamy proteins like whey protein isolates. The added calcium and magnesium in mineral water help maintain bone health too.
Sparkling Water
The bubbles in seltzer and club soda make them fun, refreshing bases for smoothies containing hydrating electrolyte blends with minerals. Avoid heavily carbonated varieties though, which can foam excessively when blended.
Coconut Water
Naturally, electrolyte and mineral-rich coconut water rehydrate the body post-workout when added to smoothies. Look for unsweetened coconut water with minimal processing for the most benefits.
Best protein powders to pair with water:
Whey Protein Isolate: The cleanest and most neutral taste out of whey options, with very little lactose or fat.
Whey Protein Concentrate: Slightly less processed than isolate, with a touch more sweetness and creamy texture. Might have minimal lactose and fat.
Hydrolyzed Whey Protein: Pre-digested whey protein, making it fast-absorbing and with a very mild taste.
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Best Protein Powders for Smoothies
While the liquid base is important, choosing the right protein powder is also key to making a tasty, nutritious smoothie. Here are some of the top protein powders to consider blending into your smoothies:
Whey Protein - Whey protein, particularly whey protein isolates, blends extremely smoothly into smoothies and shakes. Opt for unflavored or vanilla whey so you can mix it into a wide range of smoothies without limiting yourself to certain flavors.
Pea Protein - Pea protein can have a slightly earthy or grassy taste which can work with smoothies that have other strong ingredients in it that limit the flavor of pea protein. Try pea protein in a berry and beetroot smoothie or added to green smoothies.
Hemp Protein - Nutty hemp protein pairs well with milk-based smoothies like almond milk, peanut butter, and banana. It's high in omega-3s too.
Collagen Peptides - Flavorless collagen peptides has a neutral taste which works with any smoothie flavor. They impart a rich, creamy texture as well.
Other Protein Sources for Smoothies
In addition to protein powders, you can also blend a variety of whole-food protein sources into smoothies. This adds nutritional variety and fiber. Some top natural protein options include:
Greek Yogurt - High in protein, Greek yogurt adds creaminess and pairs perfectly with fruit smoothies. Opt for unsweetened plain yogurt and consider yogurt made from goat or sheep milk for diversity.
Cottage Cheese - The soft texture of cottage cheese blends seamlessly into smoothies. Use low-fat or nonfat varieties. Cottage cheese adds a boost of casein protein.
Chia Seeds - Just 50 grams of chia seeds provide around 8 grams of plant-based protein. Chia also provides omega-3 fatty acids and fiber.
Hemp Seeds - Similarly, 30 grams of hemp seeds contain 11 grams of protein. Their mild nutty flavor works well in berry or tropical smoothies.
Tofu - Silken tofu blends smoothly into smoothies and shakes. Unflavored soft tofu adds protein without impacting flavor much. Avoid firm or extra-firm tofu varieties.
Edamame - For a hit of plant-based protein, add some edamame beans to your smoothies. 80 grams of edamame beans contain around 9 grams of protein.
Nuts - To add healthy fats and plant protein, use nuts like almonds, cashews, and walnuts in smoothies.
Nut Butter - Like nuts, nut butter provides filling protein and fats and adds a nice thick creaminess to smoothies. It also packs quite a lot of protein with almond butter containing around 7 grams per 2 tablespoons.
With whole foods, you get additional nutritional benefits beyond just protein. Aim for 15-25 grams of total protein per smoothie by combining various natural protein sources and powders.
Experiment with the Possibilities
As you can see, you have a wide selection of nutritious liquids to help blend smooth, creamy protein smoothies. Milk, juices, teas, and water can all provide complementary flavors, textures, nutrients, and health benefits.
Feel free to get creative and experiment with blending different liquid bases with your favorite protein powders. Adjust ingredient ratios until you find combinations that suit your tastes and needs. Keeping your smoothie liquids healthy and low in added sugars will ensure your protein shakes nourish your body.
Feel free to leave a comment about what liquids you used for your protein smoothie.
About author
Gavin is the owner of Tru Foo Juice Bar. He has over 6 years of experience running a juice bar and creating juice and smoothie recipes for the consumer market
His passion for juicing began in his early 20s as he explored natural ways to boost nutrition and energy. Over the years, Gavin has experimented with countless ingredient combinations to create the perfect juice and smoothie blends and bring them to the masses.
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