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Protein, Amount Of Liquid?


Guys I bought ON Whey and a shaker...it says to fill it with 6-8 fl oz and add 1 scoop? Should I just fill to 16oz and 1 scoop? What do you usually do?

Also any ideas of what to add into the shaker in order to fill me up a little? Oats I heard were good?


The amount of liquid you use is a personal preference. Some shakes I want to be more diluted to help the taste and for it to mix easier. Others, it's no big deal.

As far as to fill you up, you could just eat a meal, but if in a pinch the oats could be a good choice, I've tried it but didn't care for it.


Protein drinks sometimes give me gas. Dillution (more water) can usually help with this. Also it's an easy way to up your water intake.

I like adding ground flax seed to my shakes. Two tablespoons will add 3 grams of ALA (a type of Omega 3 fatty acid), 3 grams of protein and 3 grams of fiber. The ground seed has a very mild nutty flavor which doesn't really disrupt the taste for me. Oats is another easy option too.


Pure whey drinks are notorious for spiking insulin levels and leaving you hungry. This is why I prefer a whey/casein blend like Metabolic Drive. Save the ON whey for mixing with food, like oatmeal and yogurt, and use Metabolic Drive when you want a protein drink.