When it comes to protein shakes, the debate between milk and water is a common one. We’re here to shed some light on this topic. Whether you’re looking to build muscle mass or cut back on calories and lactose, your choice of liquid can make all the difference.

Milk, with its additional protein and micronutrients like vitamin D and calcium, could be your best bet if muscle building is your goal. On the other hand, water is a fantastic option for those of us watching our calorie intake or those with lactose intolerance. It’s all about finding the right balance for your dietary needs and taste preferences.

So, let’s dive into the pros and cons of using milk or water in your protein shakes. We’re here to help you make an informed decision that suits your personal goals and dietary needs.

 

Water Vs Milk for protein shakes

Let’s delve into the factors that distinguish these two mediums of protein shake preparation.

Calorie Content

When it comes to calorie content, one might be taken aback by the difference. If we’re talking about dairy milk, a 250ml serving can add up to 140 calories to the shake. On the other hand, water has virtually no calories. This discrepancy could mould your choice if you’re bulking up, or trying to trim down.

Liquid	Calories (Per 250ml)
Water	0
Milk	140

Protein Content

Protein content, as we’ve alluded earlier, is also vastly different. A cup of milk proffers up to 8.85gr of protein, whereas water contributes none. So if boosting your protein intake is your primary concern, milk seems to be the better fit.

Taste

Taste is more a matter of personal preference. Some relish the creaminess that milk bestows on the shake, while others might prefer the neutral flavour of water.

Try them both and see which one you prefer!

Texture

In terms of texture, milk provides a creamier, richer texture compared to water. If you’re after a smoothie-like consistency, milk might be your best bet.

When mixing your protein shake with water, you’ll get a much thinner consistency than that of milk. But if you want to make your shake thicker, simply add less water or blend it up with some fruit (banana is lovely in a chocolate shake!). 

It also depends on what protein shake you have. Whey protein tends to mix fairly thin but the alternative protein shakes such as pea and rice protein mix a lot thicker. 

Digestibility

Looking at digestibility, some people might find that milk doesn’t sit well with their stomachs. In fact, up to 15% of people in Europe are lactose intolerant. And, even those who aren’t lactose intolerant might find water easier on their gut.

Having said that, I’ve been mixing my shakes with milk for years and have never experienced any issues. 

Absorption

Absorption-wise, the carbohydrates in milk, broken down into glucose, provide dietary energy for our bodies. After a workout, when your carbohydrate stores are depleted, replenishing them along with protein could help with faster muscle recovery. Conversely, if you’re trying to cut down on your carbohydrates, a protein shake made with water would be your choice.

Convenience

In terms of convenience, water easily outperforms. It’s readily available and cost-free in most places whereas you’d need to purchase and store milk.

Calcium

When it comes to calcium, another tick goes in milk’s column. By adding milk to your protein shake, you’re not only boosting its protein content but also contributing to your calcium intake.

Intolerances

Intolerance to protein components also plays a role in tipping the balance in favour of either water or milk. Dairy milk, for instance, is not suitable for those with allergies or intolerances to lactose. And, there’s a possibility of dairy milk causing bloating, flatulence and other digestive problems.

Cost

Lastly, the cost comes into play. Generally, water is free, but milk, especially certain varieties like almond or soy, adds a notch to your grocery bill.

Weighing the pros and cons outlined above could inform and guide your choice. At the end of the day, it’s all about tailoring your protein shake to your specific dietary preferences and goals.

 

Alternatives to Water and Milk for Protein Shakes

Transitioning from your go-to choices for protein shake liquids, let’s explore some intriguing alternatives offering unique nutritional profiles, and might just be the switch you’re looking for.

Oat Milk

First up is oat milk, a popular option for those looking for a creamy, diary-free alternative. While the protein content isn’t as high as cow’s milk, it still contributes a respectful amount, making it a worthy alternative. Notably, oat milk is also an excellent source of fibre—something not found in water, milk, or other plant-based milks. However, it’s worth noticing that the calorie count of oat milk is higher than most other dairy-free alternatives—so keep that in mind if you’re under a calorie-controlled diet.

Almond Milk

Almond milk is another great dairy milk alternative, especially applauded for its low calorie content. It’s a fitting choice for athletes who crave the creamy consistency of cow’s milk, but want a dairy-free alternative. Alluringly, almond milk can be vitamin-fortified, packing in vitamins A, D, and E, and proving to be a good source of riboflavin – a key ingredient aiding in breaking down carbohydrates into fuel. Be aware, though, almond milk only offers about 1 gram of protein per serving, significantly less compared to cow’s milk or soy milk.

Milk Type	Protein per Serving
Cow’s Milk	6-8 grams
Almond Milk	1 gram

Soy Milk

Lastly, we take a look at soy milk. It’s probably the closest to cow’s milk in terms of proteins, providing a comparable protein content. It is an apt choice for those looking for a decent protein alternative while also dodging dairy products. Remember though, soy milk usually has more calories than water and almond milk— another factor to mull over if calorie-intake is within your concerns.

It’s clear that there’s a realm of alternatives beyond water and dairy-based milks when it comes to fixing your protein shake. Stay open to these options and find the ideal pick that aligns with your dietary preferences and goals.

 

The Final Say

We’ve explored various alternatives to water and milk as a base for protein shakes. It’s clear that each option, whether it’s oat milk, almond milk or soy milk, has its unique benefits and drawbacks. Oat milk offers a creamy texture and fibre content, almond milk keeps the calorie count low, and soy milk packs in the protein.

Ultimately, the choice depends on your personal dietary preferences and health goals. So, don’t be afraid to mix it up and experiment with different bases. Remember, the key is to create a protein shake that not only fuels your body but also satisfies your taste buds.

 

Frequently Asked Questions

What are the optimum daily servings of protein shakes?

Most physically active individuals requiring high levels of protein can support their fitness goals via 1-2 protein shakes a day. This is alongside a balanced, nutrient-dense diet rich in high-quality protein. Remember, protein shakes should supplement a diet, not make up the bulk of it.

What if I add too much water in my protein shake?

Adding excessive water to your protein shake can dilute the flavour and make it less satisfying due to a thinner texture. Nutritional values, however, should remain unaffected.

Should my protein shake be consumed pre or post workout?

The optimum time for protein shake consumption is often debated. However, drinking it post workout is usually recommended, as your body utilises the protein more efficiently during this time.

Is it better to mix protein shake with water or milk?

For those looking to build mass and muscle, mixing protein with milk is beneficial. If you aim for a leaner build, water is the preferred choice. Ultimately, your nutritional needs and goals determine the best option.

Which is the best liquid base for my protein shake?

Water, dairy milk, kefir, plant-based milk (almond and oat milk), and natural fruit juice are all excellent choices for mixing with protein powder. Your personal dietary preferences, nutritional needs, and flavour preferences should guide your choice.