Whey is a great way of adding much needed protein to your diet as it is low in fat and carbs and is absorbed quickly into the blood stream. Supplementing your diet with whey protein adds protein synthesis, essential for building muscle. Some people like their whey protein with water, while others prefer it mixed with milk. But which method is best – whey protein and water or whey protein and milk?
Whey protein with milk
A key benefit of mixing milk with protein is that the two types of protein are mixed together. Milk is a blend of whey and casein and when these two are put together, they are much more effective at recovery than whey on its own. Milk also contains essential amino acids that are very easily digested by the body. Adding milk to your whey protein shake won’t just up the protein count – it’ll 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. The most important time for muscle repair is while you sleep, so mixing a small amount of milk into your shake before bedtime is recommended. Depending on the level of carbs within the brand of whey you buy, milk can add between ten and twelve grams per shake. So if you are looking to limit your carbohydrate intake, then it would be best to use water.
Whey protein with water
Protein mixed with water is ideal as a post-workout supplement. This is the best solution for fast release and absorption, especially for post workout supplements when your body needs immediate proteins to repair the damaged muscle fibres that you broke down during workout. Protein powder mixes much more easily with water due to the lower density of the liquid. 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. One of the most common reasons why people don’t like to take whey protein shakes with water is the taste. If you’re following a calorie-controlled diet, mixing your whey protein with water is the best option.
Milk vs. Water
The honest answer is that it really depends on your goals. To avoid excess calorie consumption, 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.