Protein shakes have become a staple in the diets of fitness enthusiasts and those looking to manage their weight. These convenient beverages offer a quick and easy way to increase protein intake, which is crucial for muscle repair, growth, and overall health. However, a common question arises when preparing a protein shake: should you mix it with milk or water? The answer isn't always straightforward, as the best choice depends on your individual goals, dietary needs, and preferences. This article will delve into the benefits and drawbacks of using milk versus water in your protein shake, providing you with the information you need to make the right decision.
Understanding Protein Shakes
Before diving into the milk vs. water debate, it's essential to understand what protein shakes are and why they're so popular. Protein shakes are typically made by mixing protein powder with a liquid base, such as water or milk. Protein powder is a dietary supplement derived from various sources, including whey (from milk), casein (also from milk), soy, pea, rice, and hemp. These powders provide a concentrated source of protein, making it easier to meet daily protein requirements, especially for those with active lifestyles or specific dietary needs.
The popularity of protein shakes stems from their convenience and versatility. They can be consumed as a quick breakfast, post-workout recovery drink, or meal replacement. Protein shakes are also a convenient way to increase protein intake for individuals who have difficulty meeting their needs through whole foods alone, such as vegetarians, vegans, or those with limited access to high-protein food sources.
The Case for Milk: Enhanced Nutrition and Muscle Building
Mixing your protein shake with milk, whether dairy or plant-based, offers several advantages, particularly for those aiming to build muscle mass.
Added Protein and Nutrients
Milk naturally contains protein, with approximately 8 grams per cup. By using milk as the base for your protein shake, you're essentially doubling down on your protein intake. Dairy milk contains both whey and casein proteins. Whey protein is quickly absorbed, making it ideal for post-workout recovery, while casein protein digests slowly, providing a sustained release of amino acids to support muscle repair and growth over an extended period.
Read also: Protein Coffee Smoothie Recipe
In addition to protein, milk provides essential nutrients like calcium, vitamin D, and potassium, which are vital for bone health, muscle function, and overall well-being. If you're using plant-based milk, such as soy milk, you'll still benefit from added protein, as soy milk is a good source of this macronutrient.
Enhanced Taste and Texture
For many, taste is a crucial factor when choosing between milk and water. Milk lends a creamier, smoother, and richer texture to protein shakes, making them more palatable and enjoyable. This can be particularly appealing if you find the taste of protein powder alone to be unappetizing. The added sweetness of milk can also help satisfy sweet cravings, potentially reducing the temptation to indulge in unhealthy snacks.
Ideal for Muscle Gain
The extra calories, carbohydrates, and protein in milk make it an excellent choice for those looking to build muscle mass. These nutrients provide your body with the raw materials it needs to repair and rebuild muscle tissue after intense workouts. Carbohydrates, in particular, are essential for replenishing glycogen stores, which are depleted during exercise, and for providing energy for future workouts.
Vegan option
For vegans looking to build muscle mass, soya milk is your best best for getting an additional hit of protein with 8g of protein per cup.
The Case for Water: Calorie Control and Rapid Absorption
Using water as the base for your protein shake offers distinct benefits, especially for those focused on weight loss or maintaining a lean physique.
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Calorie Savings
Water is calorie-free, making it the ideal choice for those seeking to reduce their overall calorie intake. Mixing a scoop of protein powder with water typically results in a shake with around 110 calories, compared to approximately 270 calories when mixed with a cup of milk. This significant calorie difference can be crucial for achieving a calorie deficit, which is necessary for weight loss.
Macronutrient Control
Water contains no carbohydrates or fats, allowing you to precisely control your macronutrient intake. This can be particularly important if you're following a specific diet, such as a low-carb or low-fat diet. By using water as your protein shake base, you can ensure that you're only consuming the protein you need, without any unwanted additions.
Rapid Absorption
When you mix whey protein with water, it digests and absorbs quickly. Without the fats and additional casein from milk to slow it down, the amino acids can get to your muscles more quickly.
Easy Digestion
Water is gentle on the stomach and easily digested, making it a suitable option for those with sensitive stomachs or lactose intolerance. Milk, on the other hand, contains lactose, a sugar that can cause digestive discomfort, bloating, gas, and diarrhea in lactose-intolerant individuals. By using water, you can avoid these unpleasant side effects and enjoy your protein shake without any digestive distress.
Convenience and Availability
Water is readily available and requires no refrigeration, making it a convenient option for mixing protein shakes on the go. Whether you're at the gym, at work, or traveling, you can easily mix your protein powder with water without having to worry about finding or storing milk.
Read also: The ultimate guide to protein coffee benefits.
Other liquids
There are several plant-based milk options available for shakes.
- Oat Milk: Creamy and slightly sweet, oat milk is created by blending oats with water and straining out the solids.
- Almond Milk: Known for being low in calories and dairy-free, almond milk is made by blending almonds with water and straining the mixture. A cup of unsweetened almond milk typically contains 30-40 calories, 2 grams of carbs, and 1 gram of protein.
- Soy Milk: A preferred dairy alternative due to its high protein content, soy milk is made from soaked and ground soybeans.
Additional Considerations
Beyond the primary factors of nutrition, taste, and digestion, several other considerations can influence your choice between milk and water.
Protein Powder Type
The type of protein powder you're using can affect the taste and texture of your shake, as well as its suitability for mixing with milk or water. For instance, whey protein isolate, a very pure form of whey protein, tends to mix thinly and may benefit from the added creaminess of milk. On the other hand, clear whey protein and clear vegan protein powders are specifically designed to be mixed with water, creating a refreshing and light beverage.
Dietary Restrictions and Allergies
If you have dietary restrictions or allergies, such as lactose intolerance or dairy allergy, you'll need to choose your protein shake base accordingly. Lactose-free milk or plant-based milk alternatives like soy, almond, or oat milk are suitable options for those who cannot tolerate dairy.
Timing
If you need a light shake before training, protein mixed with water digests faster and won’t leave you feeling too full.
Personal Preferences
Ultimately, the best choice between milk and water comes down to personal preference. Experiment with different liquids and protein powders to find the combination that you enjoy the most. Consider factors like taste, texture, and how your body responds to each option.
Protein shakes and weight loss
Makers of protein shakes may say that their products help lower body fat or promote weight loss. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight. But evidence is limited.
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices. Since protein has calories, consuming too much can make it harder to lose weight.
The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health. Keep in mind that the key to losing weight is burning more calories than you consume. Also add physical activity to your daily routine. Aim for about 30 minutes of activity, such as brisk walking, most days of the week.
Protein effects
Protein has been shown to help decrease hunger and appetite.One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day.
In one small 2015 study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast.One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness.
Furthermore, another review published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness. Only a few studies have looked at protein shakes and appetite specifically. One 2019 study with nine young women with obesity found that a whey protein drink actively reduced appetite.
In a 2021 study, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories. Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy.This is especially true if you follow a calorie-restricted diet to lose weight.That’s because extreme calorie restriction may result in muscle loss and fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you stop the restrictive diet.
Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown.A 13-week study in older adults with obesity found that those who consumed an extra 20 g of protein weekly (in the form of a shake) gained 2.8 pounds (lb), or 1.3 kilograms (kg), more muscle mass than those who ate less protein.
Plus, in a 6-week study, participants followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, participants following the higher protein plan gained 2.4 lb (1.1 kg) more muscle and lost 2.9 lb (1.3 kg) more fat.Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie-restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group.
In a 12-week study, women with a moderate weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 lb (1.4 kg) of body fat and around 1 inch (2.2 centimeters) in waist circumference. The participants in the high protein group also retained significantly more muscle mass than those on the standard protein diet. A 2020 review further suggests you can minimize weight regain by following a high protein diet in the first 3-12 months after losing weight. However, long-term studies must confirm whether this effect lasts beyond the first year. Still, a small 2017 study found that when participants with excess weight drank low sugar protein shakes as part of a diet program, their weight loss improved.
Protein’s effect on metabolism, appetite, and muscle mass may also help prevent regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One 2015 review suggests that higher protein intakes of 25-30 g per meal improve both weight loss and weight management. However, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, is usually necessary. Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight.
Potential Side Effects of Protein Shakes
When you drink them as part of a balanced diet, protein shakes can support good health. But some people may have the following side effects:
- Gas, bloating, diarrhea or cramps: If you’re lactose intolerant, some whey protein shakes may irritate your stomach. Large servings can also cause constipation and nausea. Look for nondairy shakes instead.
- Allergic reactions: An allergy to dairy-based protein can also trigger a rash, swelling, or a runny nose.
- Possible toxins: A report released by the Clean Label Project found some protein powders have heavy metals, pesticides, and other toxins, including mercury, lead, and arsenic. It’s unlikely that they have enough heavy metals to cause any serious health effects, but it’s still a good idea to drink them in moderation.
How to tell if you're getting enough protein?
The following daily recommendations come from the American College of Sports Medicine and the Academy of Nutrition and Dietetics:
- The average adult needs 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means if you weigh 150 pounds, you should have about 54 grams per day.
- Recreational athletics: 1.1 to 1.4 grams of protein for every kilogram of body weight
- Competitive athletes: 1.2 to 1.4 grams for every kilogram of body weight
- Ultra-endurance athletes: up to 2.0 grams per kilogram of weight
- Athletes building muscle mass: 1.5 to 2.0 grams per kilogram of weight daily