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There is nothing more frustrating than preparing your protein shake only to find out that it has clumps and didn’t dissolve properly.
To understand how to fix this problem, you first need to know why it happens in the first place.
So, why do you have lumps in your protein shake? Because the molecular structure of whey protein includes some fat contents, it can repel water. Although protein is not repellent to water, it’s the fat particles that repel water and form clumps. If you have a lot of clumps, it’s likely due to an improper ratio of protein-to-water or the water being too cold.
If you want to avoid having lumps in your protein powder next time you make a shake, then I’m going to share my top tips, including how the temperature, type of protein, and the liquid you use can help you have a smooth shake every time.
4 Reasons Why Does Protein Powder Clump?
The main reason your protein clumps is because of its molecular form.
Protein and fats both repel water. Fat repels more water than protein, but there are still some protein molecules that repel water.
When this occurs, it prevents the liquid environment (water) from mixing with the solid (protein powder), or at least some of it.
Some other reasons or factors affect if your protein is going to get lumpy.
Temperature of Liquid
The temperature of the liquid affects how well the powder dissolves.
Hot water molecules move faster than cold water molecules. This means that the protein molecules collide more with hot water than with cold water.
In the end, this increased collision means the powder gets dissolved faster.
Type of Protein
There are different types of protein powder: whey and casein. Depending on which protein powder you’re using, it can cause more or less clumping.
Due to casein’s amino acid structure, it can clump easier than whey protein. This is because it has a higher proline content. Proline is an amino acid that doesn’t like water, which means it generally repels it.
Amount of Liquid
If there is more powder than the liquid, it is harder to dissolve.
This happens because there is not enough space for the powder to mix with the water molecules, making it harder to combine.
However, when there is too much liquid, it might make it harder to mix as well. This is because adding too much liquid makes it harder for the protein to bind.
Since both too little and too much water is not good for clumping, it’s important to measure the rations between liquid and protein (I’ll cover the exact ratios below).
Type of Liquid
The type of liquid also affects if the protein shakes clumps.
A liquid with higher viscosity (thickness) means that it is harder for the protein molecules to bind. Resulting in more clumpiness.
Also, you need to consider other components in the liquid, like fat molecules, which is the case in different types of milk. In this case, it means that there is a higher chance for it to interact with the protein powder, making it less soluble.
Related Article: What Can You Mix Whey Protein With? (15 Examples)
Should you take whey protein? If so, when and how much?
How To Mix Protein Shakes Without Lumps
Now that you know why protein powder clumps together, let’s talk about ways to prevent it.
Here are the 5 best ways to mix protein powder with lumps:
1. Change the Temperature
If you remember your chemistry classes from high school, the temperature tends to speed chemical reactions. The warmer the liquid, the faster or, the more efficient the powder dissolves.
If you want to increase the solubility (how well it dissolves in water) of the protein powder, then try mixing it in a warm liquid (make sure it is warm and not hot).
I know this might not sound so appealing when dealing with a protein shake, especially post-workout when you’re already hot and sweaty, but it’s the best way to ensure your protein doesn’t clump.
You can do it two ways:
- The first option is to dissolve it in room temperature water (or milk). Once the powder is completely dissolved, you can add some ice.
- The other way is to add a warm base—for example, coffee. One of my favorite morning recipes is mixing vanilla (or chocolate) protein powder in my morning coffee. Check out this recipe from Family Fresh Meals for inspiration.
2. Use the Right Equipment
Using the right equipment to mix or stir your shake is fundamental to preventing any clumping.
Over the past few days I have been using the PROMiXX Pro Shaker Bottle, which I bought from Amazon. It is a really innovative portable, electric blender, which you can check out in the following video:
It’s the size and weight of a protein shaker, but it comes with a small electric blender. After some testing, I didn’t find any clumps in my protein shakes.
One concern I originally had was that it might create foam at the top of the shake, which I don’t like because it can cause bloating or gas due to the excess air intake. However, it didn’t create any foam while mixing, which in my opinion is better than a regular shaker bottle.
Besides the electric blender, there are several tools that you can use to prevent any lumpy protein shake, including:
(Click the links to be taken to my top recommendations on Amazon)
- Blender. The top option to use is a blender. You just add the ingredients, and it does the rest. Due to speed and force, it prevents any clumps from forming. The downside: it’s not portable.
- Shaker. The traditional shaker is another way to go if you are taking your shake on-the-go.
- Cup and fork. Instead of using a spoon to mix the protein shake, try a fork the next time. It works a bit better and prevents any clumpiness.
- Milk frother. This tiny functional equipment can also be taken on the go. If you don’t have the option of having a travel blender, this is another easy solution.
3. Change the Protein to Liquid Ratio
You might find it easier to mix the protein with less liquid instead of placing the entire liquid in a glass and then mixing the protein shake. Try adding ¼ of the liquid with the protein powder. Once it is mixed, you can add the rest of the liquid.
Pro-tip. Never add the protein powder first and then the liquid. It should be the other way around. First, add the liquid and then add the protein powder on top.
4. Increase the Mixing Duration
Another way of preventing any clumpiness is by increasing the duration of the mix. Normally, people tend to last 15-20 seconds mixing the liquid and the protein shake.
However, the longer you manage to mix, the more the lumps tend to break. So the next time you are shaking, try to last 45-60 seconds to prevent any clumps from forming.
5. Add it Slowly
Instead of adding the entire scoop at once, you can add it slowly. Start by adding 1/3 of the scoop to the liquid.
Once it is all mixed, you can add the next 1/3 and so on until all the protein powder is mixed.
You can also do ½ a scoop instead of 1/3. I find It easier to mix if I have it fractionated more.
What To Do If Your Protein Powder Is Lumpy?
Everything I’ve just mentioned above are tips to prevent clumps in your protein shake. But what if you have already added the protein to the liquid, mixed it, and it is still clumpy?.
Here’s what to do:
- If it is in a shaker, try mixing it for a longer time.
- If the shaker doesn’t work you can try slightly heating it up in the microwave. Place it for no more than 30 seconds. Protein loses some of its properties when mixed in very hot water (boiling). Thus, mix it in warm water.
- If you already did that and it is still clumpy, you can add some ice. Even if it dissolves better in a warm environment, adding ice creates more surface for the protein lumps to break when you shake it.
Is It Okay To Drink Lumpy Protein Powder?
Healthwise and nutritionally speaking, there is nothing wrong with drinking lumpy protein shakes.
However, the experience might not be the best.
Drinking clumpy shakes is not very nice due to the texture, and some might get stuck on your teeth. This might prevent you from wanting to have the protein shake the next time. If you end up reducing your protein intake due to this, there is the risk of altering your nutrition goals.
Related Article: Can You Dry Scoop Protein? (A Registered Dietician Answers)
Are Certain Brands or Types of Protein Better For Not Clumping?
The protein brands that have a lot of fillers (usually cheaper brands that you buy at the drugstore) tend to have the most clumping effect.
Here are my top protein brands that don’t usually generate a lot of clumpiness:
- Whey protein: Optimum Nutrition Gold Standard
This protein powder can be used by both men and women that are active. You can include it after training or when you are on the go and can’t find the right place that offers a large piece of protein for your lunch or dinner.
My favorite thing about this brand is its wide variety of flavors. Additionally, it has been processed to make the protein “instantized.” This means that the powder is more soluble, preventing any lumps.
- Plant-based protein: Orgain Organic Protein
For those that are vegan or vegetarian, this plant-based option is the way to go.
Normally, plant-based proteins clump very easily. This is the one I have found that has less clumping. It has a blend of plant-based proteins (rice, pea, and chia) which is ideal to get different amino acids, making it a complete protein (like if it was animal protein).
But just beware, you still might get some clumping with this protein. That’s just the nature of plant-based proteins.
- Protein blend: Combat Protein
This mix of whey and casein is ideal for those that want to have both a fast-acting and long-acting protein source.
It is ideal for those that have long periods of fasting like those that constantly have long meetings. It has a nice taste and even if it has casein (which is more prone to clumping) it balances it out with the whey to prevent clumping.
While all protein brands have the risk of clumping, from my experience, these brands will reduce clumpiness by at least 50-60%.
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About The Author
Brenda Peralta is a Registered Dietitian and certified sports nutritionist. In addition to being an author for FeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.