Many people enjoy having a protein shake as a nutritious breakfast or post-workout snack. Protein shakes provide a quick and convenient way to get a good dose of protein, which can help build muscle, aid recovery, and keep you feeling full. Some people also like to add different ingredients to their shakes to change up the flavor or texture. One common question is whether it’s okay to put cereal in your protein shake. There are a few things to consider when deciding if cereal and protein powder are a good flavor combo.
Benefits of Adding Cereal to Protein Shakes
There are some potential benefits to putting cereal in your shakes:
Extra Carbs
Most types of cereal contain a decent amount of carbohydrates from grains, sugar, and other sources. Adding 3/4 cup or so of cereal to your smoothie can add 20-30 grams of carbs. This can be helpful if you need more carbohydrates for energy, especially around a workout. The carbs in cereal can help replenish glycogen stores after a tough training session.
Additional Fiber
Fiber is an important nutrient that most people don’t get enough of. Soluble fiber from cereal can help slow digestion, keep you feeling fuller for longer, and promote healthy digestion. Around 3 grams of fiber can be obtained from a typical serving of cereal. Choosing a cereal high in fiber, like bran flakes or shredded wheat, can boost the fiber content even more.
More Vitamins and Minerals
Many fortified breakfast cereals provide a significant amount of micronutrients, including vitamins and minerals like vitamin D, calcium, iron, and B vitamins. Adding cereal to your shake can help you meet the recommended daily intakes for these nutrients. This can help fill in any nutritional gaps in your diet.
Crunchy Texture
Mixing some cereal in with your smooth protein shake adds some crunch and texture contrast. This can make it more interesting and enjoyable to drink. The crunchy cereal pieces also add some thickness to the consistency.
New Flavors
Choose a cereal that complements the flavor of your protein powder to make your shake taste even better. For example, peanut butter cereal with a chocolate protein shake. Or cinnamon cereal to liven up a vanilla shake. Get creative with cereal and protein powder combinations.
Potential Downsides of Adding Cereal
While cereal can add some benefits to a protein shake, there are also a few potential downsides to keep in mind:
Lower Protein Content
Protein powder already contains 20-25 grams of protein per serving. Adding 3/4 cup of cereal could lower the protein density of your shake. Cereals typically only have 2-6 grams of protein per serving. So your total protein intake may decrease, which could be an issue if you are drinking protein shakes specifically for the high protein.
More Calories
Cereal also increases the calorie content of your shake. A serving of cereal can add 100-150 calories or more, depending on the type. While this may be helpful if you are trying to gain weight, it’s something to consider if managing your total calories or fat intake.
Less Nutrient Density
Protein powder on its own is fairly nutrient dense, meaning it packs a lot of nutrition in with minimal calories. Cereal is more calorically dense since a significant amount comes from carbohydrates. So by adding cereal you are lowering the overall nutrient density of your shake.
GI Issues
Some people find that chugging a thick, cereal-laden shake on an empty stomach can lead to gas, bloating, or abdominal discomfort. Starting your day off with a heavy, hard-to-digest shake may not feel great if you have a sensitive stomach.
Higher Sugar Content
Many cereals, especially those marketed to kids, contain added sugars. Adding sugary cereal can spike your blood sugar and insulin levels, which may not be ideal. If you do add cereal, choose an option that is low in sugar.
Less Portable
Cereal pieces in your shake make it a little trickier to drink on-the-go. Smooth shakes are perfect for travel cups with straws or to drink in the car. The crunchy cereal bits don’t always work as well for portable shakes.
Best Cereals to Use
When choosing a cereal to add to shakes, look for options that complement the flavor of your protein powder and have a favorable nutrition profile:
| Cereal | Key Nutrients | Benefits |
|---|---|---|
| Oats | Fiber, B vitamins | Thickens shake, aids digestion |
| Granola | Fiber, healthy fats | Adds crunch |
| Bran flakes | Fiber, iron | Regularity, nutrient boost |
| Puffed rice | Low calorie | Crunchy without added sugar |
Some other good options include toasted whole grain cereal flakes, muesli, wheat germ, and low-sugar kids’ cereals. Stay away from overly processed cereals that are high in sugar.
Should You Blend the Cereal?
Some people prefer to grind up or blend the cereal into a fine powder before mixing it into the shake. This can help achieve a smoother consistency without gritty texture from whole cereal pieces.
Blending also allows the cereal to thicken the shake more evenly. Otherwise the cereal tends to sink to the bottom. Powdered cereal dissolves nicely into the liquid.
On the other hand, keeping the cereal whole provides a nice crunch and variety in textures. Choose whether to blend based on your own taste and texture preferences.
If blending, a high speed blender works best to fully grind down the cereal. Let the blender run until the cereal is a fine flour. Be sure to use a blender cup or jar rather than immersion blender, which won’t fully grind the cereal.
How Much Cereal Should You Add?
As a general guideline, aim for around 1/4 to 3/4 cup of cereal per protein shake. Start on the lower end and add more if desired for texture and thickness.
Measure it out rather than pouring directly from the box, which makes it easy to add too much. For reference, here are the approximate amounts for different servings:
| Amount | Volume |
|---|---|
| 1/4 cup | 2-3 tablespoons |
| 1/2 cup | 4-6 tablespoons |
| 3/4 cup | 6-9 tablespoons |
Adding much more than 3/4 cup of cereal starts to significantly dilute the protein content. Use just enough to achieve the texture you want.
Does Order Matter?
You can mix up the cereal and protein powder in whichever order you prefer. Here are two easy methods:
Cereal First
Add the dry cereal to your blender cup or shaker bottle first. Then pour in the protein powder on top and finally your liquid (milk, water, juice, etc). The cereal helps break apart any clumps in the protein powder. Cereal remaining at the bottom also gives you some texture with the last sips.
Protein Powder First
Start by mixing the protein powder with water or milk to fully dissolve it. Once smooth, pour in the dry cereal and let it soak for a few minutes to soften up. This helps evenly distribute the cereal.
Either way works fine. Just make sure your cereal soaks for a few minutes so it fully softens and incorporates into the liquid.
Making a Balanced Shake
When mixing cereal with protein powder, you still want a nutritionally balanced smoothie. Here are some tips:
– Use milk or a milk alternative as your base – provides protein, carbs, vitamins
– Don’t overdo it on the cereal – no more than 3/4 cup
– Choose an unflavored or lightly flavored protein powder
– Add peanut butter, avocado, or fruit for healthy fats
– Use ice and xanthan gum to help thicken and blend
– Sweeten with honey, maple syrup, dates, or banana instead of sugar
– Top with chia seeds, hemp hearts, or nuts for extra nutrition
The cereal provides carbs and crunch, while other elements offer protein, healthy fats and nutrients. This makes for a satisfying and balanced breakfast shake.
Sample Combinations
There are endless possibilities when it comes to mixing cereals and protein powder! Here are just a few tasty combinations to try:
Berries and Cream
– Vanilla protein powder
– 1/2 cup mixed berries
– 1/2 cup puffed rice cereal
– 1 cup milk
– 1 tablespoon chia seeds
Tropical Morning
– Vanilla Greek yogurt
– 1/2 banana
– 1/3 cup granola
– 1 scoop unflavored protein powder
– 1 cup coconut milk
PB and J Cereal Shake
– Chocolate protein powder
– 1 tablespoon peanut butter
– 1/3 cup oats
– 1/2 cup milk
– 1/4 cup strawberries
S’mores Shake
– Chocolate protein powder
– 1/4 cup graham cracker cereal
– 1 tablespoon chocolate syrup
– 1 cup milk
– 1 tablespoon marshmallow fluff
Apple Pie Shake
– Vanilla protein powder
– 1/2 apple, diced
– 1/3 cup granola
– 1 teaspoon cinnamon
– 1 cup almond milk
– Sprinkle of nutmeg
Get creative and come up with your own favorite combo of flavors and textures!
Frequently Asked Questions
Does putting cereal in protein shakes make them unhealthy?
Not necessarily. Adding a reasonable portion of healthy cereal can provide extra carbs, fiber, vitamins and minerals. Just avoid cereals that are high in sugar or fat. And don’t overdo the portion to keep the shake balanced.
What kind of milk should you use with cereal protein shakes?
Low-fat dairy milk or milk alternatives like almond milk, soy milk, and oat milk all work well. Choose unsweetened varieties. Milk provides protein and nutrients that complement the cereal and powder.
Can you use protein cereal in shakes?
Yes, there are some high protein cereals made with things like wheat protein and milk protein isolates. These can add an extra protein boost. But they are typically more processed. Stick to whole food cereals like oats for the most benefits.
Should you drink cereal shakes before or after a workout?
Either can work. The carbs in cereal make it a good post-workout option to replenish glycogen and help recovery. But the protein also helps pre-workout energy and muscle building. Just see when it best fits your schedule and goals.
Do you have to chew cereal shake?
Not necessarily. Blending the cereal into a fine powder makes it smooth enough to drink. But you can also leave some cereal pieces for texture contrast. Just be wary of choking hazards if chugging large pieces.
Conclusion
Adding cereal to your protein shakes can provide a good energy boost from extra carbs, along with fiber, vitamins, minerals, and antioxidants. The crunchy texture also makes shakes more interesting. Just be mindful of portion sizes, added sugars, and overall nutrition balance. Try to stick to healthy whole grain cereals.
Blend or soak the cereal well to fully incorporate into the liquid. Get creative combining flavors of protein powders and cereals. Cereal protein shakes make for a thick, rich, satisfying breakfast or snack any time of day. They provide lasting energy and a nutritious start to your morning.