Ask Levi: How Can I Mix My Own Post-Workout Protein Shakes at College?

It’s more difficult to stick to a proper diet at college compared to your own home or apartment, where you would have a proper kitchen. But it’s possible to make a good post-workout protein shake in your dorm room! Here’s how.

As a College Athlete, How Do I Make a Post-Workout Shake?

Today’s question is about how to mix up a nice post-workout protein shake at college, rather than in the comfort of your own home…

As a college athlete I don’t have the ability to mix my own post workout protein shakes. I have been looking into Muscle Milk but have heard some words of caution about some of its ingredients. If muscle milk isn’t a safe supplement, are there any other alternative post workout drinks I could use?

Thanks,
Muscle Mike

Hi Mike,

Thanks for writing in. I know it’s tough, but I think I can help!

Protein Shakes in Reach for College Students

Yes, you can find some ready-to-drink protein shakes. They are often expensive, but they are more convenient. And you do still have options for mixing your own protein shakes!

Post-workout drinks like Muscle Milk are a last resort.

Ready-to-drink beverages come with a high price tag and a lot of hype. I generally assume a minimum $3 each (more like $4-5 each these days with inflation), so you could easily spend over $100 per month just on these drinks.

The convenience factor is high, though – no need to mix anything together, no dishes to do afterward.

But there is no getting around that long ingredients list. While the main ingredients in Muscle Milk are simply water and protein, there is a long list of additives. There are substances to enhance the texture, flavorings, preservatives, two different artificial sweeteners, and then arbitrary amounts of vitamins and minerals to make it appear healthy.

The price tag was enough to deter me from MuscleMilk during college. The ingredients list is what keeps me away.

In general, Muscle Milk falls too far into the processed food realm for me to recommend it. Anything with that many ingredients, I usually shy away from.

Plus, it certainly doesn’t help when Consumer Reports finds heavy metals and other contaminants in these sorts of drinks.

There are alternatives though, such as:

• fairlife Ultra-Filtered Milk
• fairlife Core Power Protein Shake
• Orgain Clean Protein Grass-Fed Protein Shake

The fairlife company sells this “ultra filtered” milk which is a high-protein, low-sugar milk. It is specially filtered to remove half of the natural sugar. It’s basically regular milk, but it more closely resembles the macros of a protein shake. Since it is not marketed as a flashy post-workout drink, the price isn’t bad, especially if you buy the big jug in the dairy aisle.

For even more convenience, consider the fairlife Core Power Protein Shake. It comes bottled, ready to drink, no refrigeration required. (Although I would refrigerate them before drinking – it tastes much better cold.) It is a better value than Muscle Milk, although I wouldn’t say it’s much healthier. It’s available on Amazon.

The healthiest protein shake, which is also the best value, would be the Orgain Clean Protein Grass-Fed Protein Shake. No artificial sweeteners, no artificial preservatives, and no carrageenan. It’s also available on Amazon.

Even simpler, just stock up on protein bars. They are cheaper, don’t take up much space, and don’t require a refrigerator. Here are my favorite protein bars.

The Blender Bottle is your best friend.

What is it that’s holding you back from mixing your own protein shakes?

In college, I typically mixed up my own shakes, and I saw many others doing it. All you really need is water or milk, protein powder, and a Blender Bottle.

A Blender Bottle is cheap, small, light, easy to use, and pretty easy to clean up.

If you want to keep things refrigerated, a dorm room size refrigerator is pretty cheap (try Craigslist), especially compared to buying the ready-to-drink Muscle Milk every day. You could also take your protein powder to the dining hall and grab some cold milk or water there.

For washing the bottle, just keep some dish soap on hand and use whatever bathroom is nearby. Or perhaps there is a small kitchen in the building with a sink.

Portable blenders have never been more affordable.

If you want to get fancy, you could purchase a portable blender. You have multiple options and they’re not that expensive (around $50).

The best blender for your dorm room…

You could even buy a quiet little blender like the NutriBullet (under $50 on Amazon). Or the Ninja (also under $50 on Amazon). If you plan to make smoothies, that’s the best blender for a college dorm room.

For even more portability, consider the NutriBullet Go.

On a strict budget? You can even find a mini blender from a good brand like Hamilton Beach – i.e. the Hamilton Beach Personal Smoothie Blender – sometimes under $20 on Amazon.

You just need a good protein powder.

I’d recommend mixing your own shakes over any of the ready-to-drink drinks I know of. The blender is relatively inexpensive, and then you just have to worry about stocking up on protein powder.

And the protein powder is far cheaper per serving than buying something ready-to-drink. Typically around $1 per serving compared to $3 or more!

So what’s the best protein powder for college students?

One of my personal favorites is the Optimum Nutrition 100% Whey Gold Natural protein powder. (Click that link to read my full review.) It is healthy, delicious, affordable, and easy to mix, even if you only have a shaker bottle.

You can order straight from your phone on the Amazon app. Check current price.

Throw in some organic skim milk, almond milk, and/or liquid egg whites (if you want more calories) and you’re good to go!