When you buy protein powder supplement, on the label, it is stated that it can be mixed with water or milk. But is the effectiveness in both cases either water or milk the same or different? Surely it’s simply down to personal preference?
Well, this is a debating topic, and more than that we think. In this article, we will understand the differences between the two and which option you should choose based on your goals.
Should You Have a Protein Shake with Milk or Water?
If you are thinking like we will say that it depends on the individual, then excuse us.
Well, both have their benefits and it depends on you what your aim to take a protein shake.
If you want to build mass and muscle, mixing your protein with milk will give better results. But if you want a slim, trim, and toned body shape, water is the way to go. If we talk about nutrition, that’s exactly why you are drinking protein shakes in the first place.
Milk Protein Shake
If you aim to gain muscle, there are some serious advantages to be had from consuming your protein shake with milk. In milk, there are two high-quality proteins like casein and whey are found in a ratio of approximately 80% casein to 20% whey. Whey protein digests fast and is great for post-workout to refuel muscles while casein protein digests at a more slow and more steady rate, fuelling muscle-protein synthesis for extended periods.
Making your shake with milk provides you more protein because every cup of milk you add to your protein has already 8 grams of protein and when you mix it with a scoop of protein powder, you’re fuelling up with a powerful dose of more than 30 grams of protein all in one.
Milk helps your muscles to recover and rebuild after a rigorous strength workout. Building lean muscle mass has many more benefits than looking muscular alone. It can help to manage body fat and calorie balance as well as lowering the risk of diseases and common illnesses.
If you are someone who is trying to build enough mass to change your body type, milk is the right choice for you. Milk also contains fats and carbohydrates to achieve this. Carbohydrates do not only help you to build size and aid muscle recovery after a heavy lifting session, but they also give you the energy to get the job done in the gym.
Protein shake with milk also tastes good, it gives a creamer mouthfeel and slightly sweeter taste that satisfies sweet-tooth cravings and leaves you feeling fuller.
Water Protein Shake
Water is free from calories, and the major benefit of taking your protein with water instead of milk helps in weight management. Drinking protein with water is the true diet version.
Mass gainers use milk to make their protein shake, but if you’re trying to manage your weight while getting your protein, water is on your side when it comes to cutting calories. One scoop of the average protein powder mixed with just one cup of milk provides an estimated 270 calories while a water one is hardly 110 calories. If you are a calorie counter, water is a great option for you.
The same rule goes for carbohydrates and fats, they are not only for muscle gain but also to maintain general health. If you are a calorie counter, you should pay close attention to them also.
Milk is a source of fat, and if you want your protein shake only for protein, then water is the way to go. To give you the right idea of exactly what you’re consuming, each 250ml glass of whole milk gives 8.3 grams of fat and 4.8 grams of saturated fat.
If you are concerned about the taste, a good protein powder has a great taste with either milk or water, so you needn’t worry about losing flavor with your water-based shake.
Water is the right choice for weight-watchers, providing protein while minimizing the fats and carbohydrates found in milk. Those fats and carbohydrates are nothing to be ignored for muscle builders and gainers, who will massively benefit from the extra protein found in milk.
How To Make A Protein Shake?
If you are a beginner, taking protein supplements can seem threatening. There is a lot of information online about which supplements to try and which to avoid. Protein powder supplements tend to be most people’s first choice to provide their body-required protein because of their great taste, positive effects, and ease of use.
However, how to make a protein shake can be far from easy for people new to the gym. Learning how to make a protein shake is very simple. First and foremost, you should have a dedicated protein shaker. While you can make a good shake without one, a protein shaker saves time and is hassle-free and spill-free.
How To Make a Protein Shake?
- To make a protein shake, you need a protein shaker first.
- Remove the lid of your protein shaker
- Add around 200ml of water or milk to your shaker first. (if you are a weight watcher, milk is not a good option for weight loss.)
- Add the recommended dose of protein powder that is indicated on the packaging, and use the measuring scoop to take the protein powder that comes with it to get the right measurement.
- Add the protein powder to your shaker, and close the lid tightly to avoid a spill.
- Give the whole thing a vigorous shake
- Once shaken, consume immediately
Alternatives of Protein Shakes
The “how to make a protein supplement shake” guide is very simple. But if you have bored to get your protein shake in the same way, some delicious variations pack in more nutrients per shake. Here are 5 alternatives that you will have to make by using a blender and protein powder.
Breakfast Protein Shake recipe
Take an apple chopped into small pieces, and add two scoops of vanilla protein powder and 300ml of milk. Then blend it with 20 grams of oats, adding a scoop of crushed almonds to taste. This is a tasty breakfast option. The oats will keep you fuller for longer because of their slow-release carbohydrate energy.
Protein Smoothie with Vegetables
As you know vegetables have lots of health benefits, but when you have a busy lifestyle, taking plenty of vegetables into your diet is tough. Combine your protein powder with wheatgrass powder, flaxseed, and spinach in a blender and you’ll get more of your five a day into a deliciously fresh shake.
All kinds of berries are rich in antioxidants and also have low-Gi and they are perfect for consuming as a shake. Blend a handful of blueberries, some chopped broccoli, one peeled carrot, one peeled orange, and a handful of kale, and add whey protein powder to enjoy a delicious berry shake.
For the Sweet Tooth
Sometimes, after a workout, some people have sweet cravings to help raise their energy levels. Fortunately, the sweet taste of flavored protein can be mixed with other ingredients to make a filling snack that’ll save your sweet tooth from indulging in chocolate bars or sweets.
Peanut butter is one of the base ingredients and has a delicious taste. It also contains protein which is perfect for a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla protein powder. For extra sweetness, you can add some honey or dark chocolate.
Make a tropical smoothie by blending vanilla protein with about 80 grams of pineapple, a cup of spinach, and half of a banana for a delicious recipe. Making a protein shake is an easy way to top up your protein intake instantly, but adding some vegetables, fruits, and nutritional ingredients creates a filling snack that packs in nutrients.
Where to buy Protein Powders in Canada?
Neato Nutrition is one of the most reputable and highest-quality health supplement stores in Canada. Here you will get all types of protein powders like Whey Protein, Soy Protein, Vegan protein, and other nutritional and bodybuilding supplements. We deliver our nutritional products with great quality to our customers.