How Much Milk Should I Put In My Protein Shake

Is It Better To Drink Protein Shake With Milk Or Water

Should I take my protein shake with water or milk | Does milk slow down the Digestion of proteins

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.

Negatives Of Protein Shakes With Milk

Taking your protein shake with milk may not be the best choice if you have a sensitivity to lactose as in this case it can cause stomach upset. While milk isnt high in calories, it still adds to your calories and macros for the day. If youre cutting your calorie intake, this is an easy place to reduce calories.

To That End I Still Like To Use Real Ingredients When I Make My Shakes

Much of the brands you can buy at your local GNC or supplement store are nothing more than a chemistry experiment filled with a conglomerate of ingredients I cant even begin to pronounce.

Case in point, heres the ingredient list of a popular protein shake that I often see a lot of people drinking:

Water, Calcium Caseinate , Sodium Caseinate , Milk Protein Isolate, Cocoa Powder, Vegetable Oil Blend , Maltodextrin, Natural And Artificial Flavor, Potassium Citrate, Whey, Vitamin Mineral Blend, Digestive Resistant Maltodextrin , Cellulose Gum, Soy Lecithin, Monosodium Phosphate, Sodium Hexametaphosphate, Potassium Chloride, Acesulfame Potassium, Salt, Carrageenan , Medium Chain Triglycerides, Sucralose

Does anyone know what the heck Sodium Hexametaphospate is? Will it give me a third nipple? Okay, probably not. But it doesnt necessarily sound like I something I want to put into my body on a daily basis. I dont know about you, but I want to know EXACTLY what it is Im putting down my pie hole.

Which brings me to todays post. Last week, my good friend, Adam Bornstein asked a bunch of us jocks to give our favorite protein shake recipe, and heres what I threw his way.

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Protein Shake With Water Or Milk

A debate bigger than if pineapple should be allowed on pizza . Its been going on for years but weve finally delved into what you should add to your awesome shake. Most protein shake labels advise you to take your powder with either milk or water, surely it shouldnt make too much of a difference? Can it? Take a read below.

Whey Protein With Milk

How Much Protein Powder Should I Put In My Shake ...

So, youve got your TPW shake, and now youre just wondering what to mix it with. Lets take a look at the options, first up to the podium is milk. For those that dont know whey protein is derived from milk. Made up of 20% whey and 80% casein, the protein is separated from the milk during a heating process and then dried to create the powder we have all grown to love.

If youre on the journey for muscle gaining then milk would be the choice over and beyond water. Why? Simply because youre adding extra nutrients into your shake and boosting its protein contents. For example, by adding just 200ml of semi-skimmed milk you can add 7.2g of protein, 100 calories, 8.6g of carbohydrates, 3.6g of fat and 9.6g of sugar. Of course, your shake will already contain a great nutritional profile but this will only add to the equation. The additional protein contents and amino acid make-up of milk can also help to stimulate protein synthesis more effectively than water too. See below of an in-depth view of different kinds of milk you could possibly add to your shake .

Skimmed Milk: Fat: 0.6g Sugar: 10g Protein: 7.2g Carbohydrates: 10g Calories: 74

Semi-skimmed Milk: Fat: 3.6g Sugar: 9.6g Protein: 7.2g Carbohydrates: 8.6g Calories: 100

Whole Milk: Fat: 7.4g Sugar: 9.4g Protein: 7g Carbohydrates: 9.4g Calories: 122

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The Best Of Both Worlds

Foods with both soluble and insoluble fiber, such as flax seeds, give your shake a huge fiber boost. Grind flax seeds in a coffee grinder to break them down, allowing your body to better absorb their nutritional benefits as well as their fiber. Other foods with both types of fiber include oat bran, oat flakes, bran cereal, raw carrots, apricots, figs and oranges. About 2 tablespoons of grains or seeds per 1-cup serving of fruit is standard.

Whey Protein With Water

Adding water to your shake is the easier, cheaper and more convenient option over milk, however, it really does depend on personal preference and ultimately your goal to which one you should go for. For example, water is basically nothing, which means when adding it to your shake youll be adding no extra calories, no extra carbohydrates, no extra fats and no extra sugars, so what you see in the pouch is what you get in your shake. Which is great if youre on a calorie controlled diet because you know exactly what you get.

Weve mentioned some of the pitfalls of adding milk to your protein shake which water takes an advantage over. For example, absorption. Compared to milk, water can be absorbed instantly when consumed. In fact, studies have shown that within five minutes water has already been absorbed into the bloodstream, meaning that the protein can be taken directly to where it is needed much quicker than milk.

Were always being told we should drink more water and to keep hydrated through the day, especially if you take part in physical activities. Your body uses water in all of its cells, organs and tissues to help regulate its temperature and other bodily functions. It also protects your tissue, helps remove waste and aids digestion. So, if youre adding water to your shake youre getting all these benefits too. At the end of the day, we wouldnt be here without water, its one of the most important substances on earth. We love you water!

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Can You Put Raw Oats In A Protein Shake

by16 décembre 2021, 16 h 00 min380 Views

Just add 1 scoop of instant oats to a shaker with 200ml of water or milk, shake it and youre ready to go. Its as easy as that. Whether you like them in your breakfast bowl or in a protein shake, oats are a delicious source of essential nutrients you need daily for good health.

Moreover, How much oatmeal should I put in my protein shake?


  • 8 oz unsweetened almond milk.
  • 1/2 frozen banana.
  • 1 scoop vanilla whey protein.
  • 1/4 cup rolled oats
  • handful of ice
  • Secondly, Is it better to eat oats cooked or raw?

    Oats are higher in fiber than other grains and hold many vitamins and minerals. cooked, you should know that raw oats have, in fact, been cooked. A heating process is required to make them digestible. Raw oats release more beta-glucan into your digestive tract than cooked oats.

    Beside above What kind of oats do you put in a protein shake? Because the oatmeal is ground in the blender, you can use any kind of oats you have on hand. I most often use rolled oats, but quick oats work too. If you are making an instant oatmeal smoothie , make sure the packet isnt sweetened or flavored.

    In this way, Can you put raw steel cut oats in a smoothie?

    Which oats are best for protein shakes?

    Because the oatmeal is ground in the blender, you can use any kind of oats you have on hand. I most often use rolled oats, but quick oats work too. If you are making an instant oatmeal smoothie , make sure the packet isnt sweetened or flavored.

    How To Make A Whey Protein Shake

    My Protein Shake Recipe!!!

    February 6, 2021 By AliaThis post may contain affiliate links. Please read my disclosure for more information.

    Learn how to make a whey protein shake at home with this quick and easy guide. Includes tips, ideas, and a customizable recipe for a DIY whey protein shake made with clean and healthy ingredients.

    I love drinking whey protein shakes, because they are so convenient, satiating and are packed with nourishing ingredients. They make a healthy breakfast that will keep you feeling full and energized all morning. Protein shakes also help your muscles to heal and build after exercising and help refuel your energy.

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    How Much Is Too Much

    You do not need more than 30 grams of protein in one sitting to stimulate muscle growth. A study in the “Journal of the American Dietetic Association” published in September 2009 found that consuming more than 30 grams of protein at one meal added no additional muscle-building benefit. Your body excretes extra protein in the urine, uses it for energy or stores it as fat.

    Some protein powders contain added carbohydrates and supplements, increasing their calorie content and decreasing the amount of protein per scoop. Adding too much protein can affect the taste of your smoothie. Brown rice protein, for example, can create a chalky texture and taste if you add more than one scoop. Remember to take into account the other protein-containing foods you add to your smoothie. A drink made with 1 cup of milk, 1/2 cup of yogurt and 20 grams of protein powder exceeds 30 grams of total protein.

    Are Protein Shakes Good For Weight Loss

    Answer From Katherine Zeratsky, R.D., L.D. Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes arent a magic bullet for weight loss. Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight.

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    Who Should Drink Protein Shakes

    Professional athletes and bodybuilders drink protein shakes to give their body the amount of protein it needs to build a huge amount of muscles. For most other people, the right diet with enough protein sources will have enough protein to cover daily needs and build muscle. However, protein shakes can still be used to give your body extra protein at critical times.

    Post-workout replenishment and pre-workout preparation are both great uses for protein shakes. People switching to a vegan or vegetarian diet can also keep their protein consumption on track with protein powder shakes. If youre just starting a workout plan or recovering from an injury, youre likely to see better results with the protein spike from a well-timed shake.

    The human body can only absorb between 25 and 35 grams of protein per meal, so if youre already getting that in your meals then a protein shake is not going to be worth your time. However, if you want to get extra protein at a specific time or if your diet is a bit short on protein, a shake could be the perfect solution.

    Have You Considered Plant Based Milk

    How Much Protein Powder Should I Put In My Shake ...

    If you love the smooth silky texture and taste milk gives to your protein shake but dont want too many extra calories added then maybe plant-based is the way forward. You may be sat there thinking, ew I wouldnt add that to my shake, but youll be pleasantly surprised by its taste, texture and nutritionals too. For example, 200ml of almond milk contains 44 calories, 2.2g of fat, 4.8g of sugar and 0.8g of protein, while also containing 240mg of calcium. Starting to make a little more sense now. You could also try hazelnut milk too which contains 58 calories, 3.2g of fat, 6.2g of sugar and 0.8g of protein too. Theyre both also incredibly similar to the texture and smoothness of cows milk, you probably wont even be able to tell the difference.

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    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!

    How To Make Your Protein Shake Into A Meal Replacement Shake

    A meal should have a good balance of all three macros: protein, carbs, and fat. So a meal replacement shake should have more than just protein. There should also be enough calories to keep you full for several hours.

    For a pre- or post- workout meal youll just want to add some fast acting carbs to your protein and that is a great meal! You also want to avoid fat and fiber here as they will actually slow down your metabolism. For any other time of the day you will want to add both carbs and fats to your protein powder. Healthy fats are essential for health and bodily functions, and carbs help to provide you sustained energy.

    So what do you need to do to make your protein shake into a meal replacement shake?

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    Whats The Best Protein Supplement To Buy

    When it comes to buying a protein powder or picking a protein shake, youre going to encounter a few options:

    1) Whey protein is the most popular, readily available, and cheapest protein supplementation out there. Whey contains all the essential amino acids, and is one of the byproducts of milk that has been curdled and strained. It comes in both concentrate and isolate forms. Whey is more quickly absorbed by the body compared to its counterpart casein, which makes it a great solution right before/after a strength training workout.

    2) Casein protein is the other byproduct of milk and also contains all essential amino acids. Because its more slowly absorbed by the body than whey, many people consume casein before bed assuming itll result in improved muscle growth during sleep! However, this study shows that total consumption of protein during a day is more important than protein timing!

    3) Egg protein powders are made from, you guessed it, the protein in eggs which means they may be a great alternative if you cant use whey or casein for whatever reason.

    Quick recap: whey and casein proteins both come from milk, and both can help rebuild muscle. Whey is more readily absorbed by your body and is usually less expensive than casein, which makes it our preferred form of protein for cost and ease of consumption.

    Personally, I prefer whey. I find casein protein less palatable, and it doesnt mix as well.

    As Examine points out in its review of soy protein supplementation:

    Can Protein Powder Itself Go Bad


    Yes, a protein powder can go badmost brands have recommended use-by dates and/or expiration dates, Blatner says.

    So, uh, might want to check the ancient tubs youve been hoarding.

    Its best to store protein powder tightly closed in a cool, dry place, she adds. Heat, moisture, and air can spoil protein powders and cause molding.

    For access to exclusive gear videos, celebrity interviews, and more,

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    Whey Protein Shake Ingredients

    To make a whey protein shake, you will need:

    The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .

    If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:

    How Much Protein Do I Need Every Day

    This section is taken from our guide How Much Protein Do I Need to Eat Every Day?

    need to be eating 500 grams of protein every day.

    They like to tell you this so that you use their supplement faster and need to buy more.

    Heres the real deal: claims for the amount of protein the human body needs vary wildly from source to source . You are a unique snowflake and your protein goals should be aligned with your goals.

    You want specific numbers, right?

    Dont worry, I got you.

    Although the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight , this study shows that this number is too low and should be higher regardless of your body composition.

    You just want me to tell you how much to eat, right? I figured.

    Well, youre in luck, because we have a protein calculator you can play with!

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    Protein Shake Mistake #: Your Timing Is All Wrong

    Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.

    The Fix

    When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.

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