{"id":2267,"date":"2023-04-06T16:00:14","date_gmt":"2023-04-06T15:00:14","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/blog\/?p=2267"},"modified":"2024-11-27T16:16:27","modified_gmt":"2024-11-27T16:16:27","slug":"broscience-part-4-protein-shakes-milk-water","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/broscience-part-4-protein-shakes-milk-water\/","title":{"rendered":"Protein Shake with Milk or Water: Which one is best?"},"content":{"rendered":"

When it comes to drinking <\/span>protein shakes<\/b><\/a> with milk or water, we know everyone has a taste preference. Some prefer the thick, creaminess of milk, whereas others prefer a lighter option. But there\u2019s certainly a healthy dose of broscience out there on the subject. So let\u2019s clear the confusion by explaining the pros and cons of each.\u00a0<\/span><\/p>\n

Should you have a protein shake with milk or water?<\/b><\/h2>\n

The answer to this question comes down to your goals. Do you want to gain mass or be in a calorie deficit?\u00a0<\/span><\/p>\n

Protein shakes with milk have more calories and extra protein. So if your goal is to increase your protein intake, mixing protein with milk is a great choice. Water adds zero extra calories, making it the obvious choice for those looking to limit their calorie intake.<\/span><\/p>\n

To clear things up, we asked <\/span>Simon Jurkiw<\/b><\/a>, a qualified sports nutritionist, strength and conditioning specialist, and Product Director at <\/span>Bulk\u2122<\/b>. \u201cChoosing between milk and water all depends on your goals\u201d, said Simon. \u201cIf your goal is to gain weight or muscle, then milk is a good option with the extra protein and calories. If you want to lose weight, water makes sense as you\u2019re saving yourself calories.\u00a0<\/span><\/p>\n

Having said that, adherence is an important factor too. This is where taste is a serious thing to consider. If you absolutely prefer protein shakes with milk and know you\u2019ll be more consistent in taking it, maybe it\u2019s worth those extra calories.\u201d<\/span><\/p>\n

Protein shakes with milk<\/b><\/h2>\n

Extra protein in milk<\/b><\/h3>\n

350ml semi-skimmed cow\u2019s milk has around <\/span>12-13g protein<\/b><\/a>. <\/b>Combined with a whey protein shake, this is a whopping 30-35g per shake. If you were to have a shake a day, using milk instead of water gives you 84-91g extra protein per week. That makes quite a difference. Getting in this added protein is very welcome, whether you\u2019re bulking or not.\u00a0<\/span><\/p>\n

More calories<\/b><\/h3>\n

350ml semi-skimmed milk has about 160\u2013170 calories, so while you\u2019re getting extra protein, you get extra calories too. In two shakes, you\u2019re easily looking at an extra 300 calories a day. These extra calories are great for those in a mass-gaining phase.\u00a0<\/span><\/p>\n

The creation of a calorie surplus is advocated by sports nutrition practitioners when attempting to optimise resistance training-induced skeletal muscle hypertrophy (<\/span>1<\/b><\/a>). In other words, combining well-executed resistance training with a calorie surplus is necessary for making gains.<\/span><\/p>\n

If your goal is to be in a calorie deficit, then an alternative to cow\u2019s milk could be plant-based milks. Offering the same creamy, plant-based milks offer a similar experience to cow’s milk while also being fewer calories.<\/span><\/p>\n

Slower digestion<\/b><\/h3>\n

Whey protein is digested in the stomach and small intestine and takes about 1-2 hours to digest. However, when mixed with milk, the digestion process of whey protein can take longer. Milk contains proteins which cause the whey to coagulate, meaning it hangs around in the stomach.<\/span><\/p>\n

But slower digestion doesn\u2019t mean it harms the process of muscle building and repair. This is actually a good strategy if you\u2019re looking for a gradual release of amino acids.<\/span><\/p>\n

When it comes to <\/span>how much protein your body can absorb<\/b><\/a>, whey protein itself can be absorbed at a rate of around 10 grams per hour, while cooked egg protein absorbs much slower, at a rate of about three grams per hour.<\/span><\/p>\n

Better taste<\/b><\/h3>\n

This one is a little more subjective. Many people prefer the taste of protein shakes with milk instead of water because milk can add a smooth texture to the shake, which offers a richer, creamier taste. You\u2019re drinking a milkshake, after all.\u00a0<\/span><\/p>\n

Protein shakes with water<\/b><\/h2>\n

Fewer calories<\/b><\/h3>\n

As we mentioned earlier, 350ml semi-skimmed milk has around 160-170 kcal. These are additional calories for those looking to lose weight. So switching the dairy liquid for H2O would be the better option if this is your goal.<\/span><\/p>\n

Enjoying a protein shake with water is much more suited for people on a calorie-restricted diet, aiming to get into a calorie deficit.\u00a0<\/span><\/p>\n

Quicker absorption and digestion<\/b><\/h3>\n

Yes, mixing protein powder with water can lead to quicker absorption and digestion compared to mixing it with milk. Specifically, according to Simon, \u201cIf you’re having a shake post-workout, then mixing with water will result in faster digestion and absorption of the protein in the muscle.\u201d<\/span><\/p>\n

This is because milk contains additional nutrients, such as lactose and casein, which slow down the absorption and digestion of the protein. Water, however, is a simpler liquid that does not contain any extra nutrients, allowing the protein to be absorbed more quickly.\u00a0<\/span><\/p>\n

Better suited to certain protein powders<\/b><\/h3>\n

Some protein powders, such as<\/span> Clear Whey Isolate<\/b><\/a>, are only really suited to water. Mixing these powders with water offers a clear, light and refreshing drink. Milk cannot be used for such a texture, and combining fruity flavours like Apple & Blackcurrant may not offer the best-tasting experience.<\/span><\/p>\n

Convenience<\/b><\/h3>\n

Unlike milk, water is pretty accessible anywhere. This means you can turn up to the gym with a powder-filled shaker, and fill it up whenever you need it. This offers a fresh experience, while also ensuring you don\u2019t spill your shake in your gym bag.<\/span><\/p>\n

This is particularly useful if you need to carry your shake around all day,\u00a0 doing an evening workout after a day at the office.<\/span><\/p>\n

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What\u2019s the best alternative to milk or water for protein shakes?<\/b><\/h2>\n

Choosing a plant-based milk is a great option, allowing you to get the creamy, thicker texture of milk with fewer calories. Plant-based milk is also dairy-free.<\/span><\/p>\n

Here are some non-dairy, plant-based milks that mix well with <\/span>whey protein<\/b><\/a>:<\/span><\/p>\n