How To Take Whey Protein With Water Or Milk
Date: May 1, 2020
There are various options in the market for choosing the right whey protein supplement that suits your requirements however when it comes to consuming whey protein people usually doubt on whether to mix whey protein with milk or water. Well, here we will tell you how to take whey protein with water or milk so your doubts will be resolved.
Mixing Whey Protein Shake With Water
This is the best option for those who want to lose weight or build lean muscle/6 pack abs as mixing your whey protein shakes with water will provide better and faster absorption and release which is especially good after workout sessions when your body needs proteins to repair the damaged muscles really fast.
One of the best things, when it comes with mixing whey protein shakes with water, is that the protein powder mixes with water much more easily because it has a lower density of liquid. And one of the worst things, why most people dont like to mix their whey protein shakes with water, is the taste. Its more plain with water than with milk, but if you want your results fast and lean on proteins only mixing it with water is the best option here.
How Much Protein Does Your Body Need
The current Recommended Daily Allowance for protein is 0.8 grams of protein per kilogram of body weight or about 0.36 grams of protein per pound. But this is considered the minimum amount of protein to remain healthy. In fact, your daily protein intake could safely be up to twice the RDA of protein per day, which comes out to about 15% to 25% of total daily calories.7
Should You Mix Whey Protein Powder With Milk
Everyone is an individual with their own preferences. Some people believe that whey protein powder tastes better when mixed with milk.
However, it may be best to reconsider this choice and use other liquids. Regular milk contains fat and calories. Therefore, you are adding these substances unnecessarily to your whey protein drink.
In addition, milk often takes a bit longer to digest compared to other fluids like water or juice. One of the biggest benefits of using whey protein is its capacity to be digested quickly for immediate use to your muscles so combining it with milk detracts from that advantage.
For these reasons, a whey protein supplement mixed with milk may not be the best method for some people. However, you would not want to stop drinking milk altogether since it is a good source of calcium and helpful for bone health.
It may also be a good idea to be cautious of using sugary substances to mix with your whey protein.
Taking supplements such as whey protein need to be paired with an exercise routine to reap the results you want. Go PRO today for access to certified personal trainers, workout plans, and more.
What Are The Potential Benefits Of Whey Protein
Whey protein is a complete protein, containing all nine essential amino acids. Its benefits include:
- Supported muscle growth: Whey protein may help to build muscle tissue.
- Skin Repair: The amino acids that make up whey protein may work to help with skin repair.
- Nutritional support: Whey protein supplements may be beneficial for people who require extra nutrition or who suffer from a lack of appetite.19
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Can You Drink Protein Powder By Itself
Once you ve invested in a massive tub of protein powder, its only good for shakes, right? Wrong. Constricting yourself to mixing it with milk or water alone means you re missing out on more muscle building and tasty alternatives. Add it to your meals to get the protein you need, as well as the nutrients.
Whey Protein Supplements Can Help Boost Your Protein And Bcaa Intake
Proteins are the main building blocks of the human body.
Theyre used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.
Proteins are also the building blocks of the contractile elements in your muscles.
Theyre assembled from amino acids, smaller molecules that are linked together like beads on a string.
Some amino acids are produced by your bodys cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.
Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.
Its particularly high in important branched-chain amino acids like leucine, and also contains a high amount of cysteine .
Studies show that leucine is the most anabolic amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione .
Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cows milk .
The proteins in whey are of a very high quality. Theyre loaded with essential amino acids, including leucine and cysteine.
There are several popular types of whey protein.
Their main difference is in the way they have been processed.
Whey protein concentrate seems to be the overall best option. Many options are available online.
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The Case For Whey Protein With Water
Protein mixed with water is ideal as a post-workout supplement, when fast absorption is key. The quicker your body receives protein, the quicker it can begin to repair damaged muscle fibres. Whey protein mixes better with water and is more convenient than milk every gym has a water fountain after all. If youre following a calorie-controlled diet, mixing your whey protein with water is the best option. A protein shake comprising one scoop of Healthy Whey and water contains a mere 117 calories, while packing over 20g of whey protein as well as BCAAs, glutamine, magnesium, zinc, vitamins D and B6. Theres a case for saying thats all your body needs to grow, recover and repair.
Making The Perfect Protein Shake For Swimming Recovery
The aim of taking a protein shake immediately after heavy exercise is to deliver amino acids to maximise or maintain muscle mass, keep your metabolism high, boost your immune system and maximise your recovery.
The best and most effective time to take it is immediately after heavy training sessions such as weight training, power or high intensity interval efforts.
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Can We Take Whey Protein With Milk At Night
Drinking a protein shake before bed promotes sleep by pushing the amino-acid tryptophan into your system. Tryptophan enhances the production of the happy hormone serotonin and the sleep-inducing hormone melatonin. You can mix your protein powder in milk, yogurt, or soy milk, all rich sources of tryptophan.
How Do You Take Protein Powder With Milk
The time at which whey or soy-based protein should be consumed with hot milk is critical, as the protein delivered to your muscles slows down when you add milk. Thus, you can consider adding hot milk with protein powder during the morning and stick to water when having your protein shake right after a workout.
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The Case For Whey Protein With Milk
Adding milk to your whey protein shake wont just up the protein count itll also significantly bump up the fat and carbohydrate levels. 200ml of whole milk will give you an additional 7g of fat, 10g of carbs and 130 calories. If youre looking to put on weight in the form of muscle, increasing your dairy intake is an easy way to facilitate this. A whey protein shake made with a scoop of Healthy Whey and 200ml of whole milk will give you a generous 26g of protein in total. The flipside to this however should be evident: for anyone wanting to stay lean or lose weight, those additional calories can quickly add up. Three protein shakes a day with milk will give your body a whopping 2,700 extra calories over the course of the week. If your diets not on point or your training isnt sufficiently intense, it would be easy for those excess calories to be stored as fat. It might be more sensible to stick to whey protein and water, and take in your additional calories from such bodybuilding staples as eggs, salmon, almonds, cottage cheese, oatmeal and sweet potatoes.
Milk Vs Water: The Verdict
So now weve heard the case for and against water and milk, its time to deliver a final verdict. Which formulation is best? The honest answer is that it really depends on your goals. To avoid excess calorie consumption and bloatedness, most people would be best to stick to water. When you take whey protein with milk, the proteins are absorbed slowly, which could be a good solution in the morning or at bedtime. But when you take protein after training, fast absorption is preferable, for which water is better suited.
If youre taking whey protein on a regular basis, youre already winning. Train hard and incorporate whey protein into a healthy diet and youll be well on your way to building a body you can be proud of.
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It Is A Lower Calorie Option Compared To Milk
Hot water is a calorie-free option compared to milk, making it a better choice for anyone looking to improve body composition.
Milk can range from 35 150 calories per cup depending on the variety and fat percentage .
For anyone that has tried to lose body fat, you know that saving yourself calories can be extremely beneficial. Especially when these calories are from a drink, which is much less likely to fill you up compared to food.
This benefit may be even greater if you are consuming protein shakes daily or even more than once per day.
Read more about mixing whey protein with milk:
How Do I Make My Own Protein Powder
Prairie Fare: What Ingredient Swaps Work In Recipesyour Browser Indicates If You’ve Visited This Link
I counted five swaps as she described what she made. She had invented a new recipe. She said the end product was “edible.” She laughed as we visited about her kitchen experimentation. She said she would give the recipe another try after she picked up the actual ingredients.
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Q What Will It Be If You Want To Gain Bulky Muscles Mix Whey With Water Or Milk
- Whey mix should be mixed in milk if your targets are big and bulky muscles, it will make your target much easier to achieve when combined with the right workout.
- Milk is 80% casein and 20% whey, two best quality protein sources. Mixing whey protein powder with milk will increase the protein intake and it will contribute towards achieving those protein rich muscles.
- Mixing whey protein with milk will provide a more balanced nutritional intake, since most good quality whey protein mixes contain nearly 100% protein and mixing it with the milk will add some amount of carbohydrates and fats to that protein shake as well.
- When mixed with milk, the whey proteins stay longer in our GI Tract due to casein which is slower absorbed in the body, the longer they stay in our body the bulkier the muscles will get due to better amounts of protein absorption from the supplement intake.
- Milk will help mask the flavour of pure proteins.
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It Provides Additional Carbs Beneficial Around A Workout
Milk provides additional carbs, compared to mixing it with water, which is helpful pre and post-workout for additional energy and recovery.
Carbs are important around a workout to both provide quick energy as well as replenish our energy store to promote recovery. If we are just mixing our whey protein with water, we are missing out on these benefits.
While the carbs in milk wont replace a meal, its a great way to add in some carbs to your post-workout shake and start your recovery process as youre heading home before you have time to eat. Think of it like icing on a cake, adding additional benefits to your protein shake which is already helping you reach your muscle-building goals.
Make sure you are considering the type of milk you are consuming. Before a workout we want the fat to be low, so skim or 1% is a good option. Post-workout, adding in some fats is beneficial so whole milk is a great choice.
If youre a bodybuilder, check out my other article on: Is Almond Milk Good or Bad For Bodybuilding?
Stop Throwing Money Away: You Are Ruining Your Whey And You Dont Know It
When you mix Whey with other elements, the absorption is decreased.
Yes, this really happens. Fats and casein are slower to digest than Whey and end up slowing down the absorption speed of the supplement. And it can impair the results of the workout.
Many people think that for a better muscle recovery the ideal is to consume protein up to 30 minutes after training, because there would be a short window of opportunity at that moment. However, studies show that this window can last for hours and the most important thing is that you ingest the right amount of the nutrient throughout the day.
So there is no need to take Whey at the gym. You can go home and take it easy or, if youre not hungry, even wait until dinner time to eat your protein.
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Whey Protein With Milk
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
Myth Or Truth: Can Milk With Whey Or Not
That Whey Protein shake, huh? Put some fruit, add some milk, maybe even a little sugar to make it taste sweeter. Yum! Delicious. Yes, but the truth is that these ingredients mischaracterize the supplement, losing the quality and purpose of the Whey.
Controversial subject today
Well show you what you can and cant take with Whey Protein and their respective explanations.
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Whey Protein May Enhance The Bodys Antioxidant Defenses
Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.
One of the most important antioxidants in humans is glutathione.
Unlike most antioxidants we get from the diet, glutathione is produced by the body.
In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.
For this reason, high-cysteine foods, such as whey protein, may boost the bodys natural antioxidant defenses (
), but the lack of effect might be due to differences in study design.
Further studies are needed before any conclusions can be made.
Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
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.