Is it better to drink protein powder with milk or water?

Some people, instead of dissolving protein powder in water, use it in milk. Milk is rich in protein and this method will increase the protein content and flavor of the drink, according to the health website Medical News Today (UK).

Milk and protein supplements both help gym goers gain muscle effectively.

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In fact, there are pros and cons to using protein powder with milk or water. This depends on the following factors:

Calorie intake

One of the biggest differences between mixing protein powder with milk or water is the calorie count. Water has zero calories, making it ideal for those looking to lose weight or maintain a calorie deficit. When mixed with water, the drinker only absorbs protein, without added carbohydrates or fat, making it more effective for controlling their diet.

In contrast, mixing protein powder with milk will make the drink significantly higher in calories, carbs, and fat. A cup of whole milk contains about 150 calories, 8 grams of fat, 12 grams of carbs, and 8 grams of protein. Even if it's skim milk, that extra serving of milk still has more calories than water.

If a person is trying to gain muscle or weight, the extra calories from milk are beneficial. But if they are trying to lose fat, water is a smarter choice.

Milk and protein help build muscle and recover after exercise

When it comes to muscle growth, milk can provide an advantage thanks to its complete protein composition. Milk contains both whey and casein proteins, with whey being absorbed quickly and casein being absorbed slowly, providing a steady supply of amino acids to the body. Research shows that the combination of these two proteins helps to synthesize muscle protein more effectively than whey alone.

In addition, the carbs in milk help replenish glycogen after exercise. This amount of glycogen is essential for the body to recover. Milk also stimulates a mild insulin response, helping to absorb protein into the muscles better. Therefore, if the practitioner has just gone through a heavy workout, especially strength training, drinking protein mixed with milk is the optimal choice. This amount of nutrition allows the muscles to recover and develop better.

Digestion and lactose sensitivity

Digestibility is also an important factor to consider. Water is easier to digest and is absorbed quickly, making it a good choice to drink before or after a workout.

Meanwhile, milk, especially whole milk, is digested more slowly. Combining protein powder with milk is not a good choice for people who are lactose intolerant or allergic to milk. People who drink it may experience symptoms such as bloating, abdominal pain, and diarrhea, according to Medical News Today .

Source: https://thanhnien.vn/uong-bot-protein-voi-sua-hay-nuoc-se-tot-hon-185250508135831159.htm