Mixing Protein Shake With Water or Milk?

I usually get asked what is best to mix protein powder with water or milk?

The answer, as it usually is: it depends.

Let’s take a look at several factors that you should consider before choosing.

1. Adding milk adds calories (about 150Kcal)

2. Adding milk adds insulin.

3. Adding milk adds flavour.

With that said, let’s take into consideration a couple different scenarios.

Scenario #1: You are on a fat loss diet, attempting to drop fat rapidly

In this situation, you’d want to avoid extra calories and insulin for the most part, so it’s best that you choose to mix your shakes with water most of the time.

That said, there are a couple situations in which using milk is acceptable, and perhaps even desirable.

One such situation is in the morning, as insulin sensitivity and carbohydrate tolerance are at their peak. That and a little extra insulin and calories won’t be a big deal at the beginning of the day.

The other situation is post workout. You WANT some extra calories, carbohydrate, and insulin after a workout to help shuttle nutrients to your muscles for growth, repair, and recovery, so using milk in this situation is perfectly acceptable, even on a fat loss diet.

Why not try shakes designed to help you to drop fat rapidly.

Scenario #2: You are on a muscle building diet, attempting to gain muscle rapidly

With this scenario, it is perfectly acceptable to mix the majority of your meal replacement shakes with milk, and a great way to add extra calories (without much volume) to a meal.

Believe it or not, many people actually struggle to get enough calories when attempting to build lean muscle–drinking more calories is a great way to increase your daily caloric total without having to stuff yourself with large volume meals.

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