Alternatives To Cows Milk For Protein Shakes
Whether its for ethical reasons, gut issues, personal preference, allergies, sensitivities, or lactose intolerance, many people dont like to include cows milk in their diets. There are a few types of milk that are plant-based and have a similar protein content to cows milk. You might miss out on some of the health benefits of the whey protein in cows milk, but you can still get plenty of protein to build up your muscle mass.
Oat milk is a classic alternative type of milk for vegans and vegetarians who dont want to drink cows milk. It doesnt have the negative hormonal effects of soy milk, and it also has a small amount of fiber since its plant-based. Almond milk is another popular candidate for protein shakes, but it doesnt have the same calcium content as cows milk so youll have to get that from food sources.
If youre bulking and want a similar fat content to cows milk, coconut milk works best. Its also incredibly rich and flavorful, but its more concentrated so use it sparingly and balance out the rest with water.
Helpful Hint: Build massive muscles during your bulking phase with our Dumbbells at Home Fitplan!
The Micronutrients When Mixed With Milk Or Water
The main micronutrient in protein powder is calcium. As calcium plays a key role in maintaining healthy bones and teeth, it is also beneficial for muscle contraction. Without calcium, your muscles wouldnt be able to perform this important function, which would make moving and lifting weights harder.
- 450 mg from the milk
- 100mg from your protein powder
- A total of 550mg of calcium
With consuming your protein shake with milk, you are consuming approximately 50% of your daily recommended intake.
On the other hand, when mixing protein powder with water, the majority of the calcium you will receive will come from the protein powder since water has only 3mg per cup.
- 100mg from your protein powder
- A total of 103mg of calcium
With that said, Optimum Nutritions whey protein is a great option if you are mixing with water and interested in a higher amount of calcium in your protein because it has110mg of calcium per serving.
Do You Guys Prefer Protein Shakes With Milk Or Water
I’ve always wondered I always use milk and haven’t even gave water a try but most of my friends use water.
I use milk. Have you ever seen a cow? man…those things are huge, so clearly milk will make you huge too.
“Baby mammals drink milk. And you are a baby mammal.”
haha. great one! but that makes me think about bulls…
Baby cows drink milk…swole cows eat…grass?
They are excreting the milk because it makes them weak. They are filtering it!
Milk actually thickens your skin. I forgot where I saw the article, but it’s sort of like creatine where it holds water but something with hot skin, can anyone add to this?
Water if cutting, milk if bulking. NEXT?!
Do you use skim milk or regular milk when bulking?
I’m cutting so I drink it with water. And have my milk separate. This way I get 2 delicious drinks instead of 1, for the same calories
Have you considered almond milk? Tastes the same as milk in a shake and less calories.
Great point. I usually make a smoothy with OJ and a some red fruit. Tastes great. I can’t wait to eat my smoothy when i make them.
Up vote for the username. Love me some ghormeh Danzig.
Vitamin c with my vitamin d? Better believe it
If it’s chocolate or vanilla I use milk, if it’s fruit or berry I use water
I used to only drink Chocolate flavored protein, but my wife accidentally bought me some Strawberry flavored protein instead, since then I like Strawberry more with milk and Chocolate more with water, its just too rich with milk.
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How Much Protein Do Kids Need
They break it down even more and shares that kids aged 4-9 need about 19 grams of protein . That amount is covered if a child has 3 cups of milk a day or one serving of Greek yogurt.
Eating normally with a mix of whole foods may wind up with a protein amount higher than that number they offer, but their main point is that most kids dont need more protein on top of what theyre already getting.
This is not to say that anyone needs to actually count, simply to remind us all that there is a lot of protein in foods kids normally eat.
TIP: Find a full list of protein-rich foods for kids for easy reference.
Read Also: Best Sources Of Plant Based Protein
Broscience: Water Helps Protein Go Through Your System Faster
ACTUAL SCIENCE: This statement is somewhat misleading.. Water does not make protein absorb faster, however milk does slow the process down. Although high-protein diets increase the water requirement necessary to eliminate nitrogen through urine, choosing to mix your shake with water does have some benefit.
Recommended Reading: Vegan Gluten Free Protein Bars
Protein Shakes Are Extremely Effective When It Comes To Enhancing Our Workout But Can You Put Protein Powder In Hot Milk Too
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Proteins are important building blocks in our body and perform a wide variety of functions. They help boost metabolism, strengthen bones, and build muscles. The recommended dietary allowance for protein is 45-50 grams per day, and people find various ways to ensure that they are consuming adequate quantities of protein.
While eggs, leafy vegetables, and chicken, are some of the most popular food sources of protein, powdered protein is also a go-to supplement for many of us. For optimal results, protein powder is either mixed with cold water or milk. However, based on the season or preference, some people also mix it with hot milk.
Mixing hot milk with protein powder
Powdered protein can mainly be in the form of whey or soy. When it comes to mixing hot milk with protein powder, certain considerations have to be factored in:
Protein shakes are a great way to supplement your daily protein needs, in a tasty and comfortable way. It boosts your overall health, increases muscle building, and improves endurance. Depending on your preference and taste, you may add hot milk to your protein powder, and derive many benefits for your bodys health.
So, ladies, take charge of your health, and build bodily strength by having protein powder with hot milk!
Protein Powder & Water
The most basic type of protein shake is protein powder mixed in cold water. While youll still reap the nutritional benefits of protein powder from a water-based shake, there are so many other more tasty options! However, if you choose to stick to the basics, add 6-12 oz of water for each scoop of protein powder and mix well. Make sure to add your scoop of protein after the liquid! If you find your shake to be bland or thin, you can use as little as 4 ounces of water to boost the flavor.
Protein Powder & Milk
Protein powder and milk are the best duo since peanut butter & jelly. Theres nothing quite like a protein shake made with an ice-cold glass of milk. Its not just dairy-based milk either! For those less fond of dairy, almond or soy milk are fantastic as well. In generally, 6-12 oz of milk for each scoop of protein powder is recommended. However, if you are looking for a more flavorful shake, try including as little as 4 ounces of milk for each scoop of protein powder. As always, make sure to mix well using a blender bottle or blender for best results.
Recommended Reading: What Does Proteins Do For The Body
Protein Shake For Weight Loss
Many commercial diet plans require the use of meal replacement shakes with protein. Several will use whey protein with milk or water for weight loss. Whey protein is a by-product of the cheese-making process, according to the Mayo Clinic. Along with casein protein, whey is one of the two main proteins in milk.
According to the USDA, 1 scoop of whey protein powder isolate has 103 calories, 0 grams of fat, 8 grams of carbohydrates, and approximately 18 grams of protein. It’s important to note that these figures are based on a generic protein powder. For exact nutrition information, refer to the product label on the protein powder you’re using.
Replacing meals with shakes containing protein powder with water may help reduce calories and lead to weight loss. But eventually, solid foods will be part of your diet again, and you could end up putting those pounds back on if you haven’t made other dietary changes.
That said, using whey protein with milk or water for weight loss is an option as long as the majority of your calories comes from solid food. For example, consider swapping out one of your snacks, preferably around your workout time, for a protein shake.
What Should You Remember
As you can see for yourself, there is no one right answer to the question whether it is better to drink protein with water or milk. Different situations call for different solutions. And likewise, different people have different needs. Thats why its always important to think about what your goal is and what you expect from protein in a particular instance.
It may then be more appropriate to choose a particular liquid accordingly. However, keep in mind that protein, whether with milk or water, will only make up a smaller portion of your daily caloric intake. And which fluid you use is more of a minor detail and doesnt have that much of an impact on your overall results. So focus on making sure you have enough of the necessary protein in your diet overall, and then work on these little details.
Do you have someone in your group of friends who is afraid of mixing protein with milk? Share this article with them so that they can find out they dont have to be afraid of this combination.
Bernaciková, M., Masarykova univerzita, & Fakulta sportovnÃch studiÃ. Regenerace a výiva ve sportu
Ralf Jäger et al. International Society of Sports Nutrition Position Stand: protein and exercise
Kim J. et al. Effects of dietary protein intake on body composition changes after weight loss in older adults: A systematic review and meta-analysis.
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How To Use Whey Protein In Gaining Muscles Or Losing Weight
Many people want to know how to take whey protein with milk or water. Drinking whey protein to gain muscle mass or lose weight without working out is another story. We start with the positives. First, it boosts your metabolism and Whey is a by-product of milk processed during cheese making. So it contains natural protein, and recent research suggests that protein is a fat-burning food. Hence, it helps you burn more calories in comparison.
You can lose weight and gain muscle mass from consuming whey protein.
Get yourself natural whey protein powder from NATURALTEIN and craft out your muscles the way you want.
Milk Vs Water In Your Protein Powder Shakes
Protein shakes are a great way to rejuvenate your bodys nutrient stores post-workout or to get additional protein throughout the day. Theyre also versatile you can mix in additional food for nutritional extra calories during a bulking phase or use a lighter version if youre cutting. The most important decision to make is whether to use water or milk as the base.
Water adds no calories to a protein shake and allows your body to digest the protein in the supplement even faster while cows milk will add lots of nutrients and slow down the rate of digestion. Using water makes for a thinner shake while milk is smoother and richer. Taste and nutritional value are the two main factors when choosing to mix protein powder with milk or water, but there are a few other things to consider as well.
Read on to find out everything you need to know about cows milk and water as a base for your protein shakes. Well also highlight a few other options for vegans and lactose-intolerant people, plus a few ways you can thicken a protein shake with and without tons of extra calories.
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Is A Protein Shake Better With Milk Or Water Or
So you just bought some protein powder to help fuel your muscle growth but are having trouble finding the nest liquid to mix it with !
When deciding to make your protein shake with milk or water its important to know what your dietary goals are. In other words are you trying to gain muscle, lose weight, maintain size, or train for athleticism.
Each of these goals pose a different calorie and macro total. For example: when tryin to lose weight we want to aim for lower calories and less fats and carbs. Or when trying to build muscle we want to be in a calorific surplus with more carbs and protein .
Knowing your goals will help determine what liquid to mix your protein powder with. So for our next section we will go into detail about each of these goals and what you want to look for in a base liquid for your protein shake:
Should We Consume Whey Protein With Water Or Milk
In this world of diverse fitness goals, everyone specifically beginners are curious about whether to consume whey protein with milk or water.
As a beginner, you might have searched online or watched videos to know how to consume whey protein. So, folks, now you dont have to go anywhere else because we have got you covered.
Ultimately the choice of beverages you choose with the intake of your whey protein depends on your personal fitness goals whether you want to gain weight or build lean muscle mass.
Consuming whey protein for a different purpose
Your purpose of losing or gaining weight depends upon the calorie intake. Hence, if you want to lose weight or want to lose fat then you should follow a calorie deficit diet and if you want to gain weight or muscle mass then you have to increase your calorie intake.
Whey with Water
If you are following a ketogenic diet which includes high fat, high protein, and low carbs or a calorie deficit diet, where you can lose weight, then you can take your whey protein with water. A scoop of whey protein consists of 80 to 110 calories with no or low carbs and fat. So, it is preferable to take protein with water instead of milk if your goal is losing weight or gaining lean muscle mass by minimizing the intake or carbs, fat and hence calories which will help to achieve better results.
Whey with Milk
Fast Acting Protein after a Workout
Is taste an important factor for you?
Lets take a quick turnaround on what we have learned:
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How Much Protein Should I Take
There is no easy answer to how much protein you should take, as it will vary greatly from person to person depending on circumstances such as:
As a general guideline, women over 19 years old need 46 grams of protein per day, while men need 56 grams.
However, this average recommendation might not be enough for many athletes. If you have an intense fitness regime, you might need as much as 1.4 to 2 grams of protein for every kilogram of body weight.
For an in-depth look at the factors you should take into account when determining your protein intake, read our blog How Much Protein Do I Need?
The Number Of Carbs When Mixed With Milk Or Water
Protein powder, on its own, does not offer a large number of carbohydrates. On average, there may be 2-3g of carbs per scoop. Mixing with water will not increase this number. On the other hand, if you are mixing protein powder with milk, you may be increasing that number more significantly.
For one 250ml glass of 2% milk, there are 12 g of carbohydrates. This will bring your total number of carbohydrates per protein shake to ~15g of carbohydrates.
Mixing with water is a great option for you if you are in a cut and looking to watch the overall number of carbohydrates you are consuming. As well, eating your carbs instead of drinking them may be more satisfying and help to keep you feeling fuller, longer.
This is important when dieting in order to avoid being overly hungry when reducing your overall caloric intake.
If you are trying to increase the number of calories you are consuming while in maintenance or a bulking phase, choosing to mix your protein powder with 2% milk will help to reach the increased number of carbohydrates that you are trying to consume more easily.
Related Article: Can You Take Whey Protein Without Working Out?
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Calories In Protein Shake Bases
Cows milk has more calories and fat than water, even if you use a skim milk variety. But whats the difference in calories?
One cup of full-fat cows milk has over 150 calories and up to 9 grams of fat. Semi-skimmed milk with 2% fat content has about 125 calories and under 5 grams of fat. One cup of skim milk has 94 calories and 0.6 grams of fat.
Water, of course, adds no calories, but make sure you know how many calories are in the protein powder you use. Plant-based alternatives are generally very low in calories, with the exception of coconut milk which has a whopping 445 calories and 48 grams of fat per cup. By comparison, unsweetened almond milk only has 30 calories and 2.6 grams of fat per cup.