2023-08-29 09:04:16
Answering this question depends on what your goals when doing sports:
If you train to gain muscle mass, mixing protein with milk can give you better results to grow; If you are looking to lose weight, the best option would be to mix it with water.
To give you a clearer idea, here are the differences between protein shakes with milk or water:
Table of differences between protein shakes with milk or waterProtein Shake with…LecheAguacaloric contentMajorMissprotein intakeMajorMissDigestionSequentialVery fastFlavorMore intense Less intenseTextureMore creamyLess creamyNutritional goals (general)gain weight lose fat
In addition to the aforementioned aspects, personal preferences must also be considered when choosing between protein shakes with milk or water.
protein shakes with milk
In general terms, dissolving the protein shake with milk brings with it important benefits, although it also has some disadvantages, as we explain below.
Benefits
More protein: Milk increases the quality of protein in your shake. A cup of whole milk contains 8 grams of protein and if you use semi-skimmed milk the extra protein will be approximately 7.2 grams.Higher calorie intake: Semi-skimmed and low-fat milk add 83-122 calories per cup, while whole milk adds 149 calories. If you are in the volume phase, as we have mentioned, protein with milk provides more calories to the diet.Boosts Nutritional Value: Adding semi-skimmed milk to the shake mix can add 8.6 grams of carbohydrates per cup. Likewise, semi-skimmed milk adds 3.6 grams of fat and 9.6 grams of sugar. Also when using milk we enrich with an extra calcium, vitamin D, phosphorus and potassium, although this may vary depending on the brand.Slower digestion and absorption: Drinking the shake with milk can help minimize catabolism, since you get two types of protein: fast (whey) and slow-absorbing (casein). While whey amino acids reach the muscles quickly, casein will take a little longer, enough to ensure that we have amino acids and protein available for longer.Increases satiety: Apart from the quality and nutritional value, mixing the protein with milk provides a creamy texture and sweet taste that increases the feeling of satiety.
Disadvantages
If you are lactose intolerant, it is preferable to avoid the use of milk. to dissolve the protein powder, although you could use a lactose-free one.
On the other hand, milk slightly increases total daily calories.
If you’re trying to cut calories to lose weight, it may be best to drink your protein shakes with water.
When is it recommended to take protein shakes with milk?
It is advisable to take protein shakes with milk when you want to gain musclesince milk is a good source of carbohydrates.
In addition to helping muscle gain, carbohydrates also act on muscle recovery after training in endurance sports and provide the necessary energy to face hard loads with weights.
On the other hand, milk increases muscle protein synthesis.
If you train resistance sports, your protein intake should be high, then mixing your shake with milk is ideal, because you are adding nutrients and increasing its protein content.
It can be an excellent option to take protein shakes prepared with milk at breakfast and between meals.
protein shakes with water
Mixing the protein supplement with water is the easiest and simplest way to prepare a protein shake. Doing it this way generates benefits and some disadvantages, as we tell you below.
Benefits
Calorie Free: The main benefit of taking your protein shake with water is the best management of body weight, since it will not have extra calories.Quick absorption: The purpose of taking protein shakes with water is to speed delivery of amino acids to the muscles to speed up their recovery.Food tolerance: If you have lactose sensitivity, taking the shakes with water instead of milk can reduce stomach discomfort and bloating.
Disadvantages
Water does not add nutritional content. So the nutritional values you see on the label is what you will get when you take your protein shake with water.
Remember that we need carbohydrates and fats both to gain muscle and to maintain good health in general.
Now, if you keep a strict control of the calories and macronutrients in your diet, this is an issue that you should pay particular attention to.
When is it recommended to take protein shakes with water?
If your goal is weight loss, the ideal is to decide to take the protein shake with wateras it ensures the intake of fewer calories.
In general, the consumption of the protein shake dissolved in water is recommended for greater effectiveness when you do sports with body weight and when you finish physical activity, a few 30 or 40 minutes post-workoutto help recover the damage that occurs in the muscles with sport, more quickly, thanks to its rapid absorption, although if your post-workout meal is nearby, this may not be necessary.
Which of the options do you identify with the most? We are looking forward to hearing your opinion.
The best protein supplements for your shakes
Evowhey Protein 2.0
100% Whey Protein Isolate
Evohydro 2.0 (lactose free)
Related Entries
Benefits and disadvantages of taking it with milk – 100%
Benefits and disadvantages of taking it with water – 100%
The best HSN proteins – 100%
How do you take them? – 100%