Should You Have A Protein Shake With Milk Or Water
Were going to try and avoid sitting on the fence here, so excuse us when we begin by saying it depends. There isnt just one benefit to each way there are several, but it really does depend on what your aims are.
When building mass and muscle, mixing your protein with milk will yield better results. For lean builders, trimmers and toners, water is the way to go. It comes down to nutrition, as thats exactly why you are drinking protein shakes in the first place.
How To Make Protein Shakes Taste Better
Ive found that adding some cinnamon helps to bring out the protein shakes subtle, but oh-so-tasty flavor.
Cinnamon, is there anything youre NOT fabulous on? You just win me over every time.
Additionally, the protein powder you choose really makes a difference. The more fake and chalky the protein powder, the more wait for it fake and chalky your protein shake will taste. Its science.
Protein Shake Mistakes You Keep Making
So far, weve covered understanding what protein is, how protein shakes should never replace real food and how much protein you need to build muscle, plus the best sources. Read on for the mistakes you keep making.
Protein Shake Mistake #1: Youre Overcomplicating Things
Got milk? Plus dried fruit and few scoops of almond butter? Youre doing it wrong. Load up your DIY shake with too many ingredients and youre going to whack up the calorie count for no extra benefit, says nutritionist Scott Baptie.
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Proteins In Muscle Milk
Similar to other protein powders, the first ingredient listed in Muscle Milk 100% Whey Protein Powder is whey protein concentrate. That means it’s the most prevalent form of protein in the drink.
Whey protein is created during cheese production, per the U.S. National Library of Medicine. As cheese forms into solid curds, a liquid is left behind called âwheyâ. This whey is dehydrated and turned into powder form, which is rich in protein and mostly lacks dairy.
If you’re lifting weights, taking a whey protein supplement can help you build muscle without gaining fat, according to a July 2018 study published in âNutrition Reviewsâ.
How to Pick the Right Protein Powder for You
You can use a scoring system to determine the best protein for you, according to a March 2018 study in âNutrientsâ. Proteins from different food sources like eggs, beef and milk are tested on this scale. It’s called the Protein Digestibility Corrected Amino Acid score, and it determines the quality of a protein.
The score measures how easy the protein is to digest and how many amino acids your body can get from the protein. Amino acids are the building blocks of protein, and there are 20 in total. Your body uses all amino acids, so it’s important that your protein source has a wide variety.
Whey protein and other animal sources like eggs are rated as a 1.0 on the PDCAA score.
Milk protein isolate is the third ingredient in Muscle Milk.
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It May Trigger Allergies
In 2011, the U.S. Food and Drug Administration sent a warning letter to CytoSport about their claim that Muscle Milk contains no milk. While Muscle Milk doesnt contain actual milk, it does contain whey and casein proteins, which are derivatives of milk that may trigger an allergic reaction in some people.
Kosakavich explains that many people are unaware that the digestive symptoms they are experiencing are related to a food allergy.
Also Check: Is Special K Protein Shake Healthy
What Type Of Protein Powder Should I Use
Consuming either a plant-based or high-quality whey protein in your healthy smoothie recipe is ideal to ensure youre hitting the necessary branched-chain amino acids, leucine, isoleucine, and valine, which are the amino acid profiles needed by the body for optimal muscle growth and repair.
There are a few ways to use protein powder in your protein shake, and the form that is best for you can only be answered on an individual basis.
It is well established that for individuals not experiencing gut dysbiosis or showing signs of dairy intolerance, whey protein is the gold standard of protein powders for optimal muscle growth and recovery.
Pros of whey protein include:
Cons of whey protein include:
- Unsaturated fatty acids
The Whey Protein We Use
High Fiberhigh Proteinketolow Carblow Sugarsugar Free
Okay, I admit it. I used to drink Muscle Milk. You know, those ready-to-drink shakes advertising 20 grams of protein, vitamins and minerals?
Yeah, they have protein, and yeah, they have some added nutrients, but are they 100% healthy? No, they are artificially flavored and contain quite a bit of that fake sugar, sucralose. So I made a healthy replacement! And did I mention that this Healthy Chocolate Muscle Milk is 100% good-for-you?
A thick and creamy shake that is wait, what did you say? LOW CARB?!? Yup! For the first time on Desserts With Benefits, a low carb recipe. So you can drink this luscious chocolate drink and not have to worry about added sugars .
Is it just me, or is that a bite of delicious chocolate staring you down? And how lovely, its within arms reach from ME!
Hah, sorry to torture you, maybe you can try grabbing it from the screen? Okay, okay, Ill stop. This isnt one of Willy Wonkas inventions! Ah, if only Wonkavision did exist
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Best Protein Shake And Smoothie Recipes
Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!
Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.
Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.
Which Milk Is Best For Protein Shakes
Beside this, what type of milk is best for protein shakes?
With 6 grams of protein per cup, soy milk comes the closest to cows milk in protein content. Plus, like cows milk, it also provides potassium and has just 100 calories with 3.5 grams of fat and 0.5g saturated fat per cup.
Similarly, is skim milk good for protein shakes? It turns out, skim milk powder is still one of the best low-cost, high-protein foods out there. And you dont have to want to be a bodybuilder to reap the benefits of a little extra protein throughout the day. Skim milk powder is typically sold at the grocery store in 500 g or 1 kg resealable pouches.
Similarly, is Almond Milk Better for protein shakes?
Compared to most dairy-based milk products, which contain on average 9 grams of protein, almond-based products fall short of packing a protein punch. However, almond milks tend to be lower in calories , while also being lower in sugar content.
Which kind of milk is the healthiest?
The 7 Healthiest Milk Options
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Other Muscle Milk Products
Muscle Milk is a good protein, as long as you don’t mind the extra carbohydrates and fat. Some protein powders have lower carbohydrate counts. If you’re on a low-carb or keto diet, opt for low-sugar protein shakes.
The company that makes Muscle Milk has types of protein drinks for different situations. If you’re trying to watch your weight, for example, there’s a 100-calorie option with no sugar.
When you feel like you need a pick-me-up, there’s a coffee-inspired version of Muscle Milk with 120 milligrams of caffeine. That’s equivalent to a 10-ounce cup of coffee. It has the same protein, fat and carbohydrates as Muscle Milk with an added energy boost
What To Put In Protein Shakes
You guessed right, protein is the star of the show here, but there are many other macro and micronutrient considerations needed for a well-balanced, fatigue-fighting, performance-enhancing protein shake.
Too often we see individuals failing at their goals by over-consuming protein or neglect to consider the anti-inflammatory benefits of herbs, healthy fats, and leafy greens! There is an existing belief that massive amounts of protein directly correlate to muscle gain, but eating more protein in and of itself will NOT inherently make muscles bigger or recover faster.
In order for muscles to grow, they must be subjected to physical activity, mainly resistance training, alongside a balanced intake of high-fiber complex carbohydrates and healthy fats in addition to high-quality protein supplements.
So, what are the components needed to make your own protein shake?
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What Is The Correct Dose Of Protein For Me
In terms of overall daily protein intake, it has been formerly understood that strength-based athletes thrive on a higher protein diet of about 1.7-2.2 g/kg body weight daily, whereas endurance athletes were thought to have significantly lower protein needs between 1.2-1.4 g/kg body weight daily.
Lower protein needs, especially for endurance athletes stems from the understanding that sustained aerobic exercise requires ample carbohydrate availability and, while this is true, the research is evolving in regards to the minimum protein needs for ALL athletes.
The International Society of Sports Nutrition Position Paper recently reported that protein intake of less than 1.6/kg/day results in negative nitrogen balance, aka more injuries, and loss of muscle mass! Up to 2.4 g/kg/day may even be necessary during intense periods of training when calorie demands are higher.
This means that protein intake of around 0.4-0.55 g/kg body weight per meal needs to be considered in order to achieve the recommended daily protein intake.
Want to learn exactly how to calculate your own needs? Check out this article.
Best Chocolate Protein Shake Recipe
Ive been a vanilla guy my whole life. The type who even avoided chocolate cake at birthday parties growing up. Dioxymes chocolate protein has converted me. The smell is deep, rich, and fragrant. I later learned this is because Dioxyme enlisted trained artisan chefs to perfect their flavors.
If youve had chocolate protein powder before, you probably expect the same sweet artificial flavor. Dioxymes formula tastes more like a gourmet chocolate confection. And at 27 grams per serving, this falls right between the two limits weve set for ourselves to help fully recover from our intense daily workout.
Because this powder is so rich in flavor, we arent going to add too many other conflicting flavors to this recipe that might dilute the chocolatey goodness.
Okay, grab your blender cup and blender lets fire up some recovery fuel.
Add 6-8 ounces of liquid .Flax milk, oat milk, or hemp milk are my tops picks for their creamy, light, and digestible qualities. You can even find nut milks with 8-10 grams of protein per serving on their own for an added boost.
Add 1 heaping scoop of Dioxymes grass-fed ultra whey chocolate protein.
Add 1 frozen banana.A regular banana and a handful of ice works too. Add extra ice for texture.
Add any additional nutrient boosters you regularly buy. These could be leafy greens, a superfood mix, mct oil, chia seeds, maca root powder, collagen peptides, flax seeds, spirulina, or coconut oil.
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How To Make Protein Shakes Smooth
Buy The Best Plant Protein In India
Plix the plant fix is one of the best tasting and smoothest plant protein powder that is non-gritty and has the perfect texture to get a smooth protein shake. Plix protein powder combos include different vegan plant proteins, including pea and brown rice protein with superfoods, antioxidants, and electrolytes. It is 100 per cent vegetarian and contains no milk substitutes which is why it is Vegan too. Plix has all the qualities a perfect vegetarian protein should have. Moreover, it is available in small sachets, easy to carry while travelling and within the perfect budget range of every fitness enthusiast. Just need to mix in cold water or milk for perfect health and perfect taste.
You can also buy our Plant-based protein powder from here:
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Promotes Muscle Recovery Before & After Training
This protein shake can be used before and after workouts for fast recovery and new muscle growth after muscle breakdown. It’s recommended that athletic individuals drink a Muscle Milk protein shake 30-60 minutes after physical activity. Muscle Milk is formulated to help make hormones, enzymes, cellular messengers and nucleic acids. It gives your body the protein it needs to build new muscle tissue and strong bones.
Theyre Better For Cutting
Water is calorie-free. The major benefit of taking your protein with water instead of milk comes down to weight management.
Mass gainers will benefit from milk, but if youre trying to manage your weight while getting your protein, water is on your side. One scoop of the average protein powder mixed with just one cup of milk is an estimated 270 calories. A protein shake mixed with water is usually a mere 110 calories.
The same goes for carbohydrates and fats. Lets make it clear that you need carbs and fats for not only muscle gain, but for general health. For macronutrient counters, carbohydrates and fats are an area to which you will be paying particularly close attention.
Milk contains carbohydrates. While above we mentioned the advantages of the carbohydrates in milk , carbs may be something youre cutting elsewhere and dont want in abundance in your post-workout shake.
Milk is a source of fat. While your body needs fat, if your protein shake is all about the protein for you, then water is the way to go. To give you a better idea of exactly what youre consuming, each 250ml glass of whole milk provides 8.3 grams of fat and 4.8 grams of saturated fat.
A good protein powder is designed to taste great with either milk or water, so you neednt worry about losing flavour with your water-based shake.
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