How to Grow Onions in Water

Growing onions in water is a great way to reuse kitchen scraps, not to mention a fun activity that helps kids learn about vegetables. This method offers a front-row seat to plant growth, as you can watch the roots extend into the water and observe the sprout growing out of the onion top. The assembly of this project is super simple; all you need are some onions, a clear glass, and some fresh water. While onions can grow this way for a few weeks on your windowsill, you’ll want to eventually replant the bulbs in soil in order for the vegetable to grow to maturity.

EditSteps

EditGrowing Bulb Onions in Water

1. Fill a clear glass or jar with water. Pour tap or filtered water into your clear jar until it is almost entirely filled with water.^[1]
   
   • Be sure to use a glass or jar that has a smaller circumference than the onion so that the onion doesn’t fall into the water.
2. Poke four toothpicks, equally spaced, around the circumference of an onion. In order for the onion to sit above the water without falling in, you will need to make sure the vegetable is supported. Make sure the toothpicks are placed just slightly below the middle of the onion.^[2]
   
   • Preferably you’ll want to use an onion that has already sprouted. An onion that has already begun the growth process will have an easier time growing in water.
   • If you want to forgo the toothpick method, you can fill a clear glass jar nearly to the top with small rocks or pebbles. Then, place the onion on top of the pebbles, and fill the jar with water ensuring that just the roots and base of the onion are covered with liquid.^[3]
3. Set the onion, roots down, on top of the glass with the toothpicks resting on the rim. The roots and base of the onion should be immersed in water. This way, the roots will be able to drink up water so the onion can grow, while the rest of the onion will be surrounded by air to avoid rotting.^[4]
   
   • Take time to make sure the toothpicks are properly supporting the onion so it doesn’t fall into the water. At this point, you may need to push the toothpicks in further to be sure the onion doesn’t get wet.
4. Place the glass and onion onto a windowsill that gets plenty of sunlight. Onions need a lot of sunlight to grow. You also want to make sure you don't forget about the onion, so find a nice sunny windowsill in a busy part of your home.^[5] Now, all that’s left is to wait and watch your onion to grow. Over a week, you will see the roots elongate into the water, and a green sprout will rise from the top.
   
   • Regularly change the water before it gets murky or smelly to prevent rotting. To do this, gently lift out the onion, replace the water, and place the onion back onto the top of the jar.
5. Cut the entire green sprout from the top of the onion to use as an edible garnish. A beautiful green sprout will begin to emerge from the top of the onion within a few days. The entire sprout is edible and has a deliciously sharp and herbal taste. Take scissors and cut the green sprout from the top of the onion, then cut it into thin strips. Add the cut pieces to soup or salad as a tasty garnish.^[6]
   
6. Plant the onion in soil when you notice a flower stem emerging from the top. Growing an onion in water is a really fun way to watch the early steps of vegetable growth. However, the onion cannot grow this way forever. After a few weeks, a flower stem will emerge. At this point, you can either plant the entire onion in soil, or just discard the onion.^[7] After the onion has started to flower, it can no longer grow in water and must be potted in soil.
   

EditReviving Green Onion Scraps in Water

1. Slice whole green onions where the white stalk meets the green leaf. Perhaps you already have a pile of cut green onions that you were going to throw away. If so, great! Just use those. If not, grab a fresh bunch of green onions (also known as scallions or spring onions) and carefully use a knife or scissors to make the proper cut.^[8]
   
   • At this point, you should have a piece of white bulb around the size of an adult's pinky finger. It’s okay if there is a bit of green left as well.
   • Use the discarded green onion bits as an ingredient. Green onions make an excellent garnish on top of dishes like ramen noodles or tacos. Slice it thinly and sprinkle over your meal to brighten up the dish wish color and flavor.
2. Place the green onion scraps root down into a clear glass. Find a glass or jar that is relatively narrow, so that the green onion scraps will be supported and held up vertically.^[9] These will be growing on your windowsill for a while, so you may want to use a decorative glass or a vase that will look nice in your kitchen.
   
   • You can use a rubber band to tie the bunch together to provide additional support.
   • One of the best parts about growing kitchen scraps is being able to watch them grow, so be sure to use a clear vessel so you can watch the magic happen.
3. Add enough water to cover the roots of the green onion stalks. You want the roots to be completely immersed in water, but pouring water a little higher up will make sure the green onions don’t use up all the water before you have time to refill it.^[10]
   
   • You can use tap or filtered water for your green onions, just make sure it is clean, fresh water.
4. Place the glass filled with green onions on a sunny windowsill. Now, all you need for your green onions to grow is sunlight and time.^[11]
   
   • Placing the green onions on a windowsill in your kitchen (or somewhere you walk past often) will give them enough light to grow while making sure you don’t forget about them.
5. Replace the water every 3 to 5 days. The onions will drink up the water you’ve provided them, so keep a watchful eye on the water level so that they don’t dry out.^[12] After a few days, remaining water can get murky or develop a bad smell. If that happens, dump it out and refill your glass with clean water.
   
6. Remove the green onions when they have tripled in size. Within a few days, you will notice that green stalks are sprouting out of the white bulbs. Once they grow to about long, remove the stalks from the water.^[13]
   
7. Cut the green sprigs off the stalk or plant the entire bulb in soil. The green onions will only grow so tall. Once the green stalk is or more, you can either cut off the green stalk and use the green onion as an ingredient, or you can plant the entire thing in soil (roots, white bulb, and green stalk) and continue to watch it grow.^[14]
   
   • If you cut the green part off the stalk at this point, you can place the bulb back in clean water, and it will regrow. Although this will work once or twice, within a few cycles the plant will stop growing.^[15]

EditTips

• Use fresh onions and avoid onions that have mold or that have started to rot. Since the onions are submerged in water, any mold or rot will continue to spread throughout the rest of the bulb.

EditThings You'll Need

EditGrowing Bulb Onions

• An onion (sprouted are best)
• Toothpicks or small rocks
• A clear glass or jar
• Clean water

EditReviving Green Onions

• A bunch of green onions
• A narrow glass cup
• Clean water
• A knife or scissors

EditReferences

Cite error: <ref> tags exist, but no <references/> tag was found

from How to of the Day http://bit.ly/2UPT6xM
via Peter

How to Choose a Swimsuit

Choosing a swimsuit can be an overwhelming task! There are so many options and new style trends every year. However, the best suit for you is whatever you find appealing and comfortable. Make sure to consider quality, fit, color, and style as you choose your new swimsuit.

EditSteps

EditChoosing a Flattering Style

1. Choose a one-piece if you want full-coverage. A traditional one-piece swimsuit will cover your entire torso, so this is the most modest option. One-piece swimsuits are also often better for exercise, so you might go with this option if you plan to swim laps or do water aerobics.
   
   • You can find more daring one-piece styles if desired, such as a swimsuit with a deep v-neck, low-back, 1 strap, no straps, or side cutouts.^[1]
   • Go with a high back one-piece to hide back fat and a low-back one-piece to show off your back.
   • Try a swim-dress if you also want coverage for your hips and thighs.^[2]
2. Select a bikini if you are comfortable baring your midsection. Bikinis are the most daring type of swimsuit because they only cover your breasts and private area. This means that your entire midriff and back will be visible. If you are comfortable showing off your body, then this is a great option for you.
   
   • You can purchase a bikini as a set, or get a coordinating top and bottom to wear together, such as a string bikini top with a bikini skirt bottom, a high-waisted bottom with a strapless top, or a full coverage top with a low-rider boyshort.^[3]
   • Keep in mind that you may need a different sized bottom and top, which is another reason why it may be better to buy them separately.^[4]
3. Opt for a tankini if you want a more modest two-piece. You can find tankinis that provide full coverage of your waist, or that show part of your midsection. Select a tankini that shows an amount of skin you are comfortable showing. This is also a great option if you are pregnant since you can get a loose-fitting top to drape over your belly.^[5]
   
   • For example, if you want full-coverage, then get a tankini top that overlaps the bottom.
   • If you want to show part of your hips and waist, then get a tankini that falls just above your belly button.
4. Look for details on top to enhance a small chest. Ruffles, bold colors and prints, and padding can all help to accentuate your chest. If your chest is on the small side and you want to make it seem bigger, then opt for a swimsuit with extra elements to enhance and draw attention to your chest.^[6]
   
5. Get a supportive top if you are full-chested. Whether you are opting for a bikini, tankini, or 1 piece, you will want to have good support if you have a full chest. Check the straps and cups on any suit you consider to see if they are well-constructed and sturdy. Go with a with a halter, racerback, or something with thick straps.^[7]
   
   • Avoid string bikinis, strapless suits, and less supportive swimsuits if you have a full chest.
6. Wear dark colors to minimize and light colors to accent a body part. Light colors draw attention while dark colors are less noticeable. Choose light colors for the part of your body you want to stand out or highlight, and dark colors for the part you want to minimize.^[8]
   
   • For example, you could pair a black bottom with a bright red top to minimize your backside and accent your bust.
   • Or, pair a white bottom with a navy blue top to minimize your bust and accent your bottom.
7. Choose full-coverage bottom to distract from your hips. These types of bottoms provide full coverage for your hips, which can help to make them seem smaller and hide imperfections. Go with one of these types of bottoms if your hips are a concern for you.^[9]
   
   • For example, you could opt for a bikini, tankini, or one-piece with a sash-bottom, swim-skirt, or boycut bottom.

EditPicking a High-Quality Suit

1. Opt for a suit that fits you well above all else. Try on any type of swimsuit that appeals to you, but don’t get a swimsuit that does not fit you well. The swimsuit should be snug, but not uncomfortably tight on your body.^[10] You can also go with something that provides more or less coverage depending on what feels best to you.^[11]
   
   • For example, if you feel more comfortable in a string bikini than a one-piece, then that is what you should look for. However, if you don't like showing this much skin, choose something that provides more coverage, such as a one-piece or tankini.
   • If the swimsuit is baggy or you find it difficult to breathe, then you might want to go with another option.
2. Move around in the swimsuit to ensure that it moves with you. Walk around, squat, do some jumping jacks, and bend over. Try a variety of movements to make sure that the swimsuit will not come off, bunch up, or expose you as you move in it.^[12]
   
   • For example, if the swimsuit bunches up along your backside when you walk, then it might not be a good choice.
3. Check the thickness of the swimsuit to see if it’s durable. Feel the material of the swimsuit. If it feels flimsy or cheap, then it will probably not last very long. Opt for swimsuits made from materials that feel durable and thick.^[13]
   
   • Even if the swimsuit is lined well and you cannot see through it, thinner materials will not hold up over time.
4. Look at yourself from behind to make sure your bottom does not sag. The way your backside looks in the swimsuit can also give you a hint about its quality. Check to see if the back of the swimsuit is taut and flattering. If the bottom of the suit looks baggy or saggy, it may not be a high-quality suit.^[14]
   

EditSelecting a Color and Style That Works for You

1. Compare the color of the suit to your skin tone. Swimsuits come in a wide range of solids colors and prints, so you can express your style with the color you choose. Find a color or print that appeals to you and that will complement your skin tone.^[15]
   
   • For example, you might opt for a red and white polka dot swimsuit for a vintage look, a swimsuit with pink roses on it for something feminine and romantic, or a dark brown swimsuit that complements your skin tone.
2. Look for swimsuits with built in hardware. It can be fun to pair a necklace or pair of earrings with your swimsuit. However, you run the risk of losing jewelry while at the beach or pool. Instead, try getting a swimsuit with built-in hardware. This gives the appearance of jewelry without the risk of losing it.^[16]
   
   • For example, you might opt for a black one-piece swimsuit with silver accents along the neckline, or a bright blue string bikini with rainbow-colored beads on the ends of the ties.
3. Pick a chic coverup to wear over your swimsuit. Choose a coverup that matches or complements your swimsuit and wear it on your way to and from the pool or beach. This will make it easy for you to slip it off to go for a swim, and back on again to go about your day.^[17]
   
   • For example, you could opt for a lavender-colored coverup to wear over a plum one-piece suit, or pair a zebra print coverup with a white bikini.

EditReferences

EditQuick Summary

Cite error: <ref> tags exist, but no <references/> tag was found

from How to of the Day http://bit.ly/2vy4zYp
via Peter

How to Build a Ladybug House

If you love those little red bugs that crawl across your hand in the spring, a ladybug house is the perfect project for your yard. Not only are they beautiful, but ladybugs eat garden pests like aphids, whiteflies, and spider mites. Make a simple house by nailing some pieces of wood together, then fill it with a little bit of sugary food and water to entice some cute visitors to crawl on in.

EditSteps

EditAssembling the House

1. Get pieces of wood or other material to build the house. Wood is the way to go when building a home that will last the ladybugs many seasons. Cut a cedar or pine board with a table saw or get it pre-cut at a home improvement store. Plan on adjusting the length of each piece according to how big you want the ladybug house to be.^[1]
   
   • For an average square-shaped house, cut 3 panels long and tall. These will be for the front, back, and bottom panels.
   • Cut 2 panels long and tall for the sides.
   • Finish the house with a top panel long and tall.
   • For easier houses, make use of a sturdy piece of cardboard. Thick card stock works well. Alternatively, get an old shoebox or a clay pot to skip the construction work.
2. Sand the wood with 180-grit sandpaper to remove rough edges. Work on the wood pieces 1 at a time. While maintaining gentle pressure, slowly rub the sandpaper against the wood. Go over the entirety of each piece of wood until they all look even and feel smooth to the touch. When you’re finished, wipe the wood with a soft cloth to remove any dust.^[2]
   
   • Wear a dust mask when sanding to avoid breathing in wood dust. Work in a ventilated area and consider using a vacuum cleaner to capture loose dust.
   • Use only fine-grit sandpaper. Anything coarser than 180-grit increases the chances of leaving big scratches on the wood.
3. Nail the side panels to the back panel. Choose 1 of the panels to be the back end of the house. Set the side panels against it. Make sure the side panels are flush with the longer end of the back panel. Then, nail them in place with -long finishing nails set in each corner.^[3]
   
   • You will need 4 nails total to connect these panels. Position the nails about from the edges of the boards to keep them strong.
   • Another way to connect the panels is with a hot glue gun or with wood glue. The house will not be as sturdy, but it will still be useable.
4. Connect the front panel to the house’s side panels. Get another of the panels and position it opposite from the back panel. Line up the panel’s longer edges so they are flush with the side panels. Then, secure the front panel in place with another set of 4 nails.^[4]
   
5. Complete the box by nailing the bottom panel to a side. Tip the box over so 1 of the open ends faces upwards. It doesn’t matter which of the open ends you choose, so pick whatever side you like best as the bottom. Set the larger of the 2 remaining panel on top of the house, lining up the edges so they’re flush with the other panels. Then, use 4 more nails to fasten the panels together.^[5]
   
   • Place the nails in the panel’s corners. Leave of space from the edges of the box as usual.
6. Place a cover on the house if you desire to keep out bigger creatures. To give the ladybugs some privacy, get hinge kits with long screws. Position the hinges on the outer edge of the back panel. Rest the hinges on top of the back panel, screwing them in place with an electric screwdriver. Screw the other end of the hinges to the bottom edge of the top panel.^[6]
   
   • You will need 4 screws for each hinge. Make sure the hinges are positioned so the house’s lid swings outwards.
   • Keeping the box open is possible, but sometimes birds and squirrels try to get inside. The lid also helps keep out water.
7. Drill holes in the sides of the house if you need a way to let in ladybugs. Now the ladybugs need a way to get in and out of the house. An easy way to do this is with a drill bit. Use the drill bit on the front and side panels, making 2 to 3 holes per side. Keep the holes relatively small so bigger bugs like bees have a harder time getting in.^[7]
   
   • Instead of making round holes, try cutting thin slats into the house. Slats are big enough for ladybugs but too small for bees and butterflies.
   • Depending on how you build your house, you may not need the holes. If you leave the house open, for example, the holes are unnecessary.
8. Paint and decorate the outside of the house if you desire. Get a can of water-resistant latex paint in your favorite color, then use a big brush to color the house. Ladybugs respond to bright colors like white, yellow, and light blue. To make your house stand out, also consider painting it red and black for some ladybug fashion.^[8]
   
   • Use decorations such as stickers to make the house unique and stand out. For example, use bright stickers in the shape of flowers to attract more ladybugs, or use round, black stickers for a house with ladybug spots.
   • Work in a ventilated area and wear a safety mask while painting, especially if you choose to use spray paint instead of canned paint.
   • Priming a new house isn’t necessary for fresh wood, especially if you sanded it first. If you ever need to repaint the house, plan on priming it first to hide the old layer of paint.

EditFilling the Inside Part of the House

1. Place a stick or wood block in the house to create compartments. Cut a piece of scrap wood about long and tall, for instance, and fit it inside the house. Most ladybugs congregate together, but some like to crawl off on their own. The wood creates a divider that gives the ladybugs more surfaces to crawl around on.^[9]
   
   • Make sure the scrap block or stick you choose fits inside the house, dividing the space up into separate little “rooms” for shy ladybugs.
   • Bamboo sticks are a great way to give ladybugs lot of hiding spots. Order some bamboo online, then cut the sticks into segments that fit inside the house. Position the sticks so the cut end faces the house’s entrance.
2. Place raisins and other sweet foods inside the house. Although ladybugs mostly live on pests, they enjoy sugar from time to time. Set a couple of raisins or an apple slice in your ladybug house for the new guests. To make the raisins bigger and last longer, soak them in water for 5 minutes, dry them gently with a paper towel, then cut them in half.^[10]
   
   • Ladybugs also love sugar water. Stir some sugar into a bowl of water, about 1 part sugar to 10 parts water. Then, soak the water up with a sponge. Move the sponge into the house for the ladybugs.
3. Add a water source like a cotton ball dampened in fresh water. Ladybugs, especially younger ones, need a little bit of clean water to survive. Soaking a cotton ball or paper towel in clean water is a safe way to keep the house supplied. Replace it once it begins to dry out.^[11]
   
   • Alternatively, make your own pool. For example, shape tin foil or cut up a Styrofoam plate into a shallow pool about wide.
   • Keep pools very shallow in case the ladybugs fall into it. Even small amount of water can be dangerous for them. For that reason, using bottle caps isn’t recommended.
   • If you have bamboo or other plants in them, lightly spray the house with a misting bottle. That way, the ladybugs have plenty of water without needing a pool.

EditHanging and Maintaining the House

1. Set the house in a secure spot out of the rain. Find a spot to set the house, such as on a sturdy tree branch. Choose a covered spot with plenty of leaves, a roof, or other protections that will keep water from entering the house. Make sure the house won’t get blown over by the wind.^[12]
   
   • The best spot for the house is up in the air, on a branch, wall, or a similar surface. That way, bugs on the ground have a harder time reaching it.
   • To secure the house, hang it on a branch or a pole with a hook. Tie it in place with a strong wire. Drill small holes as needed to thread a hanging wire through the house.
2. Place ladybug houses near gardens to get more visitors. Ladybugs eat pests like aphids and mites, which live on garden plants. If you keep your house as close to a garden as possible, you have a better chance of attracting ladybugs to it. They may stop by as they fly to and from the garden.^[13]
   
   • Rose bushes are popular with aphids. They also like vegetable plants, such as lettuce and broccoli. Keep the ladybug house near these plants to increase the chances of attracting visitors.
   • Ladybugs also eat pollen from some flowers and herbs. Hang the ladybug house as a shelter near dill, cilantro, geraniums, cosmos, and other garden plants.
3. Replace the food and water sources every week. Check the house often to make sure the ladybugs are happy and healthy. When the old food starts to spoil, swap it out for something fresh. Also, refill the water source or mist the house when it dries out so the ladybugs don’t leave.
   
   • For example, replace raisins when they start smelling sour or become moldy. Apple slices will turn soft and brown as they spoil.

EditVideo

EditTips

• Sometimes ladybugs don’t come to the house. Do your best to attract them with sugary food and water. If they don’t show up at first, keep trying!
• Customize your house! There are many ways to build a house you like, such as making the house longer or making walls out of stones and other material. Look at some store-bought houses online for inspiration.
• For a smaller house, cut a bamboo stick in half and hang it on a wire. It’s a simple way to provide accessible shelter for ladybugs.
• Ladybugs love nettle and other garden plants. Grow some of these plants near the ladybug house to bring more ladybugs to it.
• Ladybugs mostly show up during the spring. They often head for warm shelters during cold months, so you can bring the ladybug house inside then.

EditWarnings

• Working around wood dust and paint is unsafe without proper precautions. Wear a dust mask and work in a ventilated area away from other people.
• Keep children away from woodworking and paint supplies. For a more child-friendly option, make a less permanent house out of cardboard and tape.

EditThings You'll Need

• Wood
• Table saw
• 12 nails
• Power drill
• drill bit
• 2 metal hinges
• Electric screwdriver
• 8 -long hinge screws
• Raisins, sugar, or other food
• Water
• Spray bottle, sponge, or cotton ball

EditRelated wikiHows

• Keep Aphids Away Using Eco Friendly Methods
• Attract Butterflies
• Attract Honey Bees
• Take Care of Ladybugs
• Make a Bug Terrarium

EditReferences

EditQuick Summary

Cite error: <ref> tags exist, but no <references/> tag was found

from How to of the Day http://bit.ly/2WeqYWu
via Peter

How to Drink Protein Powder

Protein powder is extremely useful for strengthening muscle tissue and for gaining weight, making it very popular among people who work out regularly. There are lots of ways to incorporate protein powder into your diet, but it's usually easiest to mix it into drinks. Choose a protein powder, understand your body's needs, then make a shake, mix it with water or milk, or add it to your morning coffee for a nutritional boost.

EditSteps

EditChoosing a Protein Powder

1. Select whey protein powder for a pre-workout option. Whey protein powder is made with a byproduct of the cheese making process and is one of the most popular varieties. While there is a debate as to whether protein drinks are better before or after a workout, whey protein is quickly digested and can serve as a boost of energy and fitness before a workout.^[1]
   
   • You can drink whey protein after a workout too, as its quick digestion helps your muscles repair themselves very quickly.
2. Choose casein or pea protein powder to encourage slow digestion. Casein is a chemical that comes from milk, and while whey is quickly digested, casein takes a long time to break down. The same goes for pea protein powder, as it gradually releases amino acids as you digest it. Choose these protein powders for a late-night drink you can digest while you sleep.^[2]
   
   • Casein comes from animal products and therefore is not suitable for vegan diets. If you want to digest your protein powder slowly and don't want animal products, opt for pea powder instead.
3. Try soy or egg protein powder for their amino acid content. Soy and egg protein powder contains essential amino acids that help to grow muscle rather than repair it. The protein content is just the same as others, making soy and egg protein powder great for those looking to build muscle quickly.^[3]
   
   • Soy protein powder tends to be cheap, while egg protein powder tends to be very pricey. If budgeting is an issue, opt for soy protein powder to get additional amino acids.
4. Opt for hemp or rice protein powder for additional nutrients. Hemp and rice protein powder are a bit harder to come by than the other options listed here, but they also contain other nutrients. Rice protein contains B vitamins, which is great for vegan or vegetarian diets as this is normally only found in animal products, whereas hemp protein contains fatty acids and lots of fiber.^[4]
   
   • Hemp and rice protein powder don't contain as much protein as other types of protein powder, so be sure to supplement protein to your diet in addition to using these options.

EditApportioning Protein Powder Correctly

1. Check your regular protein intake before you start taking protein powder. The regular amount of protein that's recommended for most people is 0.36 g per 1 lb (0.8 g per 1 kg), so if you weigh you need to ingest of protein each day through food, drinks, and supplements. ^[5] Take a week to write down the nutritional content of your foods and drinks and take note of areas you are deficient in.
   
   • If you are getting less than the regular recommended amount, consider first changing your diet or taking supplements before you use protein powder. Protein powder can give you a boost, but it can also make you gain weight if not used while working out regularly.
2. Double your protein intake if you plan to train strength regularly. While the recommended amount is enough for most people, those who do regular strength training need to take double the amount to effectively allow their muscles to regrow and get stronger. The recommended amount for those who regularly lift weights and do strength training is 0.72 g per 1 lb (1.6 g per 1 kg) of weight.^[6]
   
   • For example, if you weigh , you need to take per day to repair and strengthen your muscles.
3. Drink protein mixes either before or after your workout. There is no recommended time to drink protein shakes or mixes when it comes to pre or post workout. Research shows that as long as you are consuming protein around your workout, you will reap the benefits.^[7]
   
   • There is a debate over whether drinking protein shakes before or after a workout is better. Do whichever feels more comfortable for you and is more convenient for your lifestyle.
4. Take protein powder 3 or 4 times a day a few hours apart. If you take your entire daily recommended amount of protein in one go you are not going to feel too good, and your body won't be able to properly digest it. Spread your protein intake throughout the day in 3 or 4 sessions to keep your digestive system going and give your body a chance to adapt.^[8]
   
   • Spread your protein consumption about 3 or 4 hours apart to fully digest the previous meal or drink before moving on to the next one. Protein is extremely filling, so you likely won't feel like eating anything for a few hours anyway!

EditMaking a Protein Shake for Workouts

1. Choose a liquid base and a fruity addition to mix with your protein powder. There are a huge variety of recipes when it comes to making your own protein shakes. Each recipe has three main components: the liquid base, fruits for flavor, and protein powder.^[9]
   
   • The liquid base is usually a form of milk or yoghurt, but plain water is also perfectly usable and will reduce the calories of the shake. Opt for milk or yoghurt if you want more protein, but use water if you don't want to go over your daily amount.
   • Some common fruits to include in a protein shake include bananas, berries, and mangos, but choose fruits that you like. Avoid juicy fruits like grapes and oranges as their flavors will not come through as strong and will make your shake much more watery.
2. Pour your liquid base into the blender before anything else. Pour about of your chosen liquid base into the blender. Milk, water, and even thin yoghurt are great options for the liquid base, but follow whichever recipe sounds good to you. You can use more or less liquid if you want your shake to be more or less runny, depending on your personal preference.^[10]
   
   • Be sure to use at least of liquid to effectively blend all the ingredients together.
   • For a sweet option, mix together 1 cup (250 ml) of vanilla almond milk, 30 g (2 tbsp) of protein powder, 1 banana, and a handful of chopped berries.
3. Mix your protein powder and your liquid base in the blender. Measure out 30 g (2 tbsp) of your chosen protein powder and mix it with your chosen liquid base. You don't need to completely dissolve the powder, as the blender will do that for you later on, but try to avoid getting too much on the sides.^[11]
   
   • You can lose some protein powder if it gets stuck to the sides of your container, so take care to get all of the powder in the liquid for maximum protein intake.
4. Add fruits, nuts, and other additions to bring flavor to your shake. Add your fruits and other additions to the blender and push them down with a masher or with your hands to fit everything in. If you are using a specialty shake container to blend your ingredients, simply fill it to the top with fruit and other ingredients.^[12]
   
   • Use a handful of berries, a whole banana, or other chopped fruits to add to your blender for a sweet and flavorful touch.
   • You can also add a handful of nuts, like almonds or peanuts, to your smoothie for additional fiber, protein, and flavor. Blend it for a little longer to break up these harder ingredients.
5. Blend the mix on low and gradually turn the speed up to high. Start the blender on a low setting to mix everything around and slowly turn the speed up to high over the course of a minute. This gets the most balanced mix of all the ingredients and ensures that everything is ground up and spread evenly throughout the drink.^[13]
   
   • If the shake still seems too liquidy, add some more toppings and yoghurt to thicken it up.
   • If the shake seems too thick to drink, add some more of your liquid base and blend it again to loosen it up.

EditMixing Protein Powder into Other Drinks

1. Mix protein powder and water for an easy workout drink. Water is the most common thing to mix with protein powder as it is very easy, very cheap, and it doesn't taste too bad. Simply add 30 g (2 tbsp) of protein powder to a tall glass of cold water and mix it around with a fork to break up clumps.^[14]
   
   • While it's not very elaborate or especially delicious, this is perfect for when you don't have the energy to break out multiple ingredients and prepare a specialty drink.
   • Add honey to your drink to make it go down a little easier and to add a sweet, smooth flavor.
2. Blend protein powder with milk or a milk alternative for extra protein. Both animal milk and dairy-free milk have a high protein content, so this is a perfect mix for people who require a lot more than the regular daily recommended amount. Mix 30 g (2 tbsp) of protein powder with a tall glass of milk and blend it together with a fork for a boost to both your protein intake and your calcium.^[15]
   
   • Opt for vitamin D milk, if available, to further supplement your nutrition.
   • One glass of milk provides 1/3 of the recommended daily amount of calcium, so mix protein powder and milk sparingly.
3. Mix protein powder with your coffee for a morning protein boost. Whey protein is especially good for coffee as it can be an alternative to creamer (although you can still include that as well). No matter which type of protein powder you choose, hot coffee notoriously makes protein powder clump up — pour 30 g (2 tbsp) of protein powder very slowly into your coffee as you constantly stir it to prevent clumps from forming.^[16]
   
   • You can also blend protein powder and coffee together, resulting in a foamy cappuccino-like drink. This works best with iced coffee.
   • If you want to prevent clumping altogether, add milk first, then add protein powder and mix together the milk and powder with a fork. Then, add the coffee and constantly stir to break up any remaining chunks.^[17]

EditTips

• Protein shaker cups are a great way to easily mix protein powder into just about anything. Simply add 30 g (2 tbsp) of protein and pour your drink of choice over it, then shake it vigorously for about a minute to dissolve the powder.

EditWarnings

• Avoid going over your recommended daily amount of protein or you could suffer from indigestion and may not feel the benefits, as your body can't digest more than the recommended amount.

EditReferences

Cite error: <ref> tags exist, but no <references/> tag was found

from How to of the Day http://bit.ly/2UMuqGe
via Peter