How to pump up your protein shake

Here’s an interesting tip to help make your protein shake a bit more filling. In a study published in the American Journal of Clinical Nutrition, men were given a yogurt-based milkshake on three separate occasions. Each shake had the exact same caloric content. However, the volume of each shake was different: 300, 450 and 600 mL. They did this by adding Dream Whip to each shake and then using a different mixing protocol. (Note: Dream Whip enables more air to be incorporated into the fluid and is about 2 grams of carbs and 10 calories per serving.)

To achieve the 300-mL volume, the researchers whisked the ingredients together until it was well mixed. To increase the volume to 450 and 600 mL they used a blender and blended the shakes for 2.5 and 5 minutes, respectively. The results showed that when the men drank the 450- and 600-mL shakes they had greater reductions in hunger and greater increases in fullness.

That being said, if you’ve ever used a blender to mix a protein shake and left it in there for a couple of minutes you’ll know that it comes out thick and fluffy. Therefore, I don’t think you need the Dream Whip if you want to try this. Regardless, if you’re looking to make your protein shake a little more filling then you may want to try leaving it in the blender a little bit longer.