I’ll admit it: the protein marketing worked on me. The past year, I’ve seen everyone from pilates princesses to gym girlies (and yes, bro-y “FitTok” influencers) talking about the benefits of upping your protein. And it spoke to me—I was tired all the time, I didn’t feel satiated after meals, and I wasn’t seeing progress from my workouts. But it’s one thing to know you probably should increase your protein, it’s another to know how.
This summer, I’m embracing the season without sacrificing my protein goals by leaning into a fun summer protein trend: protein mocktails. Read on to find out how to incorporate protein into your drinks this summer for a vibey way to reach your protein goals.
Why Add More Protein to Your Diet?
As a woman, I had never been taught to prioritize protein—and this is true for a lot of us. I remember watching male athletes load up on proteins in school, while female athletes filled their plate at the salad bar. I go out to dinner with male friends and see them scanning the menu for what will get them the most food per dollar, while I’ve never even considered how filling my meal is, just how tasty (and yes, how it looks in pictures). I thought I had untangled my relationship with diet culture and bid it adieu. But the protein conversation forced me to admit: maybe my relationship with food was better, but my understanding of how to nourish my body needed some work.
Here’s the problem: there’s a reason girl dinners are so ubiquitous. Most days, no matter how well I meal prep, I don’t want to cook a complicated meal three times a day. But I still want to be nourishing myself and hitting my nutrition goals. For a while, the thought of adding protein goals to the mix filled me with dread. Would I have to eat the dreaded boy-dinner of ground beef every night?
Thankfully, the protein push of the past few years has made its way to store-shelves and CPG brands. As a snacker, this has worked out great for me. Finding ways to sneak protein into things I enjoy is the best way to pack protein into my day, keep me full longer, and prevent heavy dinners where I try to pack in all of my protein count.
What is a Protein Mocktail?
Drinking your protein isn’t new. One of my formative memories is watching the scene in Rocky where Sylvester Stallone cracks a raw egg into his blender. But there will be no raw eggs in these recipes. Protein shakes are the token accessory of a gym-goer. And while I’ll sometimes ask for a scoop of vanilla protein in my Erewhon smoothie, I’ve never been able to be consistent with traditional protein shakes. From choosing the right scooped protein powder to the sheer inconvenient mess of cleaning out a blender every day, it’s not a habit that ever stuck.
Instead of chalky protein shakes, the protein mocktail is here to say your protein drink can be delicious, and effortless. Like any mocktail, a protein mocktail is a non-alcoholic beverage—but with a functional twist. After the sleepy girl mocktail trend took off, I’ve been into functional mocktails for everything from cognitive health to getting a non-alcoholic buzz. And a summer mocktail is a refreshing treat, now with a protein twist.
Why Try a Protein Mocktail?
I like to have at least three beverages on rotation as I work. The rule of thumb is as follows: one for hydration (usually an electrolyte water), one for energy (a matcha lemonade for the summer), and one fun drink. Thanks to the protein mocktail trend, my fun drink is now also helping me reach my macros.
To put it simply, a protein mocktail is just an accessible way of getting more protein—turning protein into something you look forward to, not something you have to plug your nose and choke down. And with the influx of protein supplements and protein beverages, it’s easier than ever to drink your protein. I find myself looking forward to getting my protein in, which I never could have predicted when I equated proteinmaxxing to boy-dinner.
My Favorite Protein Mocktail Recipes for Summer
1. Protein Arnold Palmer
Summer is for lemonade and sweet tea. The classic arnold palmer has been remixed many times—and now it’s time for a protein version. Protein lemonade powders are one of the most accessible forms of clear protein. Instead of chalky powders, they mix like regular lemonade or punch. Add equal amounts protein lemonade to an antioxidant-rich tea for the ultimate Arnold Palmer.
2. Creatine x Protein Strong Girl Raspberry Mocktail
Want to compound your protein benefits with creatine? Creatine can help support muscle building as well as cognitive function, making this mocktail my favorite before or after a workout. I mix the Bloom Nutrition raspberry lemon creatine monohydrate with my protein isolate of choice. I mix it into a raspberry flavored sparkling water, or even the Bloom Sparkling energy drink for an extra energy boost. Then add fresh crushed raspberries and lemon slices. The raspberry is a good source of fiber, pairing perfectly with the protein to keep you full and promote gut health.
3. Protein Piña Colada Mocktail
Wish you were on a beach somewhere? Nothing hits like ordering a Piña Colada to the pool, but sipping on a protein piña colada mocktail is a surprisingly close second. For a blender-free, protein rich version of your favorite summer drink, mix a creamy coconut smoothie with the Protein Pop Pina Colada and a healthy handful of crushed ice. Top with lime and a slice of pineapple.
4. Protein Shirley Temple
It’s a shirley temple summer! This classic mocktail never gets old. I like to start with a base of a fiber-rich Ginger Ale like Olipop to pair with my protein benefits. Then I add the classic pomegranate grenadine, squeeze of a couple of limes, and of course, a summer cherry. For this one, any clear protein will do—nothing to impede the taste of this classic summer mocktail. You won’t even notice you’re drinking it.
5. Protein Mojito Mocktail
Few summer drinks are as refreshing as that first sip of a mojito. And all that flavor is incredibly simple to make at home. All you need is lime, mint, honey, and clear protein isolate. Top with crushed ice and fresh mint leaves.
6. Protein Watermelon Agua Fresca
Move aside Hailey Bieber skin glaze smoothie—you can double up on your protein and skin goals at home. Skinade’s protein sachets combine collagen, hyaluronic acid and 7g of protein. Combine with a hydrating mocktail like a watermelon agua fresca with watermelon, sparkling water, lime, and mint.
7. Protein Punch
A fruit punch for summer doesn’t have to come with mystery ingredients and a hangover. I think of a punch mocktail as a drinkable fruit salad—now with protein. This afternoon beverage is the perfect pick me up: a protein energy drink, fruit punch flavored electrolytes, a whole lot of water, and any fruit you’ve been meaning to use up. Add a couple squeezes of lime and you have a sharable pitcher with protein benefits.
8. Sleepy Girl Mocktail (With Protein!)
For those nights you want to hit your protein goals before bed, why not add protein to your sleepy girl mocktail? You know how it goes: Tart cherry juice, Lemon Lime OLIPOP, and Magnesi-Om, plus a clear protein sachet. I also love to use a sleepy tea as the base for added relaxation benefits.
Langa Chinyoka, Contributing Writer
Langa is a Los Angeles-based writer and strategist. She is currently an editor and content strategist at a marketing agency. Her work has appeared in The Paris Review, British Vogue, Highsnobiety, Eyeswoon, Camille Styles, The Good Trade, and more.
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