If you are a gym-goer or a professional athlete, protein is essential. Here comes the role of protein shakes or protein supplements in your diet. It is also helpful for those who follow a vegan or vegetarian lifestyle.
Protein Powder in Water or Milk is a good source of natural nutrients. Further, if it is a whey protein powder obtained from milk, it contains all 9 essential amino acids, which is an added benefit. Whey protein is the liquid part of milk left behind when making cheese.
The question remains even if the protein powder is from other sources like peas, brown rice, egg, hemp, etc.,
- Whether you should mix protein powder with milk or water?
- Which is better to get the proper nutrients from a whey protein shake?
Table of Contents
Benefits and Drawbacks of Protein Powder in Water or Milk
Regardless of quality, protein dissolves in both milk and water. Besides cow’s milk, various other kinds available on the market nowadays are healthier and more nutritious. These are potato milk, oat milk, hemp milk, hazelnut milk, etc. These can also be tried with protein powders if you are allergic to lactose and don’t like mixing protein powder with water.
| Milk | Milk | Water |
|---|---|---|
| Calories | 130 Calories | Zero calories |
| Carbs | 12 gms | 0 gms |
| Fat | 5 gms | 0 gms |
| Protein | 11 gms | 0 gms |
| Micronutrients | 5 gms | 0 grams |
| Texture & Taste | Thicker, Creamier | Watery & Tasteless |
Mixing whey protein with milk or water has various pros and cons depending on your needs.
Pros & Cons of mixing whey protein with milk?
Pros
- It keeps you fuller for a longer time.
- Better taste and texture.
- It helps meet your daily protein goal.
- It provides additional carbs.
- Superior hydration index to water
- Additional nutrients and amino acids.
Cons
- Adds an extra 100 calories
- If you are lactose intolerant, it’s a no-go for you.
Pros & Cons of mixing whey protein with hot water?
Pros
- A lower-calorie option compared to milk.
- It will give you a healthy dessert alternative.
- Less expensive but convenient.
- Faster absorption makes protein delivered quickly.
- Critical for muscle function & performance
- More suited for those on a calorie-controlled diet.
Cons
- It can easily clump up.
- It can make the whey protein less creamy.
- It doesn’t provide any additional vitamins, minerals, or calories that milk or juice can offer.
Should protein powder be mixed with milk or water?
If you are using protein isolate, it can be easily mixed with water, which will help you to achieve lean muscle over time. It will help with weight loss too. Besides, you are using isolate as you wanted to avoid lactose.
But if you wish to mix it with milk, it will work great for achieving mass muscle gain in the body. Additionally, it will also help you gain weight over time. You need not spend extra money on isolate. Protein concentrate powder will be better with milk as you will get some extra nutrients from milk and protein powder.
Is it okay to mix the protein powder in hot milk?
You can find protein in various forms: whey, soy, pea, eggs, hemp, etc.
However, a few things to consider when mixing your powder with hot milk.
Let’s explore it in detail:
- Mixing whey protein in hot milk will not do its job correctly. You need to add some water at room temperature to it. It will help your protein to prevent any lumps on it. It will help it mix easily. The milk you will add should not be too hot as it will break the powder completely. It will result in a stale taste. Since milk is heavy, it slows down the digestion process. But it will keep you fuller for a longer time.
- Soy milk powder is wholly based on soy. So, consuming it with milk will have a deadly combination. Protein delivered to your muscles slows down when you mix it with milk. So, you can add hot milk during the daytime and stick to water in the evening after a strenuous workout.
- You can mix pea protein powder with hot milk, but you should do it gradually and avoid overheating it. You may also need to whisk or blend the mixture to prevent lumps. Mixing pea protein powder with hot milk can increase your drink’s protein and calorie content and may also improve the taste and texture.
- Mixing egg protein powder with hot milk is not recommended, as it may cause the protein to coagulate and form lumps. You should also avoid overheating the milk, as it may affect the quality and taste of the protein powder. To mix egg protein powder with milk, use cold or lukewarm milk and whisk or blend the mixture well.
- Yes, you can mix hemp protein powder with hot milk, as hemp protein is a plant-based protein powder suitable for vegetarians, vegans, and people with lactose intolerance. However, you should use a shaker bottle or blender to mix the powder well and avoid clumps. You should also be aware that hemp protein powder has a strong, earthy flavor that may not match well with milk. You can try different milk or flavors to find the best combination.
- Yes, you can mix brown rice protein powder with hot milk, as brown rice protein is a plant-based protein powder suitable for vegetarians, vegans, and people with gluten intolerance. However, you should mix the powder with a room-temperature liquid first, such as water or milk, to create a paste, and then add the hot milk. This will prevent the powder from clumping or coagulating. You can also add some flavorings, such as vanilla extract or cocoa powder, to enhance the taste of your protein drink.
Why does my protein powder clump in milk?
Whey protein, as we all know, has some fat content. The fat content in whey forms a molecular structure that can repel water. Though protein does not repel water, the fat particles repel water, resulting in clumps or lumps.
However, if you see a lot of clumps in your protein shake, this happens when you add an improper protein ratio to water, or the water is too cold.
9 Best Tasting Protein Powders in Water
There are a lot of protein shakes available on the market today. You can take your protein shakes with both milk and water. Milk is too high in both fat and carbs. When mixed with water, most protein powders give a chalky taste to the mouth.
For these given factors, we have developed the best-tasting protein powders with water so that you don’t have to worry about your unnecessary calorie count if you aim for weight loss.
The protein powders below are selected based on quality, flavor, and taste. So, if you aim to cut fat and carbs or have a sensitive stomach, these recommended best-tasting protein powders will provide you with the best results.
Transparent Labs Grass-Fed Whey Protein
It is a power-packed protein powder that comes in great flavors and tastes. It is available in 9 unique flavors to crave. It is sourced from grass-fed American cows. It does not contain artificial sweeteners, preservatives, gluten, additives, etc. It has 100% grass-fed whey protein isolate, which works best for post-workout recovery and daily protein goals.
So, if you are trying to build or recover muscle after a workout, this protein powder provides the best-desired results.
Nutritional Facts:
- Calorie-120
- Carbohydrate-1 g
- Sodium-140mg
- Protein-28g
Pros
- It is available in delicious flavors.
- It contains 28 g of protein.
- It is free from artificial colors, sweeteners, preservatives, gluten, etc.
- It is a 100% grass-fed whey protein.
Cons
- It was a bit expensive.
Whey Protein Ladder
Ladder Whey Protein offers you the best flavors of all time. Available in three serving sizes: sample, on-the-go packers, and bag with scoop. It is formulated with pea protein and tart cherry. This protein powder is best used for post-workout recovery.
Furthermore, it contains no artificial flavors, sweeteners, or synthetic colors. It is one of the best protein supplements that aid in muscle repair with plant protein. It provides your body with essential nutrients needed to bounce back faster. So, with Ladder Whey Protein, feel great for your next workout.
Nutritional Facts:
- Protein (21 g)
- BCAAs (4.5 g)
- Calorie- 130
- Total fat- 2.5g
- Carbohydrate-5 g
- Sugar-2 g
- Sodium-450 mg
Pros
- It contains all-natural ingredients.
- It tastes good with delicious flavors.
- It is CFS certified.
Cons
- It is expensive.
Swolverine Whey Protein Isolate
It contains one of the most exciting flavors of all the whey protein isolates on the market. Its Honey Cinnamon Peanut Butter is the most popular. It helps rebuild and recover, has a rich and creamy texture, and serves micro-filtered protein.
This protein powder has building blocks that boost your athletic performance and strength and maximize absorption rate to optimize muscle growth and recovery. This protein shake can be the most exciting part of your workout.
Nutritional Facts:
- Calorie-110
- 0.5g total fat
- Cholesterol-5mg
- Carbohydrate-1 g
- Sugar-1g
- Sodium-65mg
- Protein-26g
Pros
- It contains 28 grams of protein.
- It is available in two delicious flavors: Vanilla and Chocolate.
- It has a low carb content.
- It supports better gut health.
Cons
- It contains artificial flavors.
BSN Syntha-6
This product’s best features are its flavor and rich taste. It comes in five different flavors to choose from. You can consume it at any time of the day according to your needs and preferences. It is best used for improving muscle growth and providing support after a workout.
SYNTHA 6 can be added to any recipe for a high-protein snack. Therefore, it’s best for pre-workout energy and maximum performance.
Nutritional Facts:
- Calorie-200
- 6 g total fat
- 2 g Saturated Fat
- Cholesterol-55mg
- Carbohydrate-15g
- Sugar-2g
- Sodium-180mg
- Protein-22g
Pros
- It gives a stone-cold, creamy taste.
- It contains 10g of amino acids.
- It is high in protein but lowers in fat.
Cons
- It has a few extra carbs.
SFH’s Pure Whey Protein
It’s made with 100% grass-fed whey protein free of gluten and soy. It contains premium ingredients that are highly bioavailable. Thus, it is fast-absorbing and easy to digest. It offers several benefits irrespective of weight management, immune system, bone recovery, etc. Therefore, it works for general wellness.
Furthermore, it is safe for children, pregnant women, and nursing mothers. It is ethically tested for purity, quality, and accuracy.
Nutritional Facts:
- Calorie-130
- 1.5g total fat
- 1 g Saturated Fat
- Cholesterol-55mg
- Carbohydrate-5g
- Sugar-1g
- 3 g dietary fiber
- Sodium-50mg
- Protein-22g
Pros
- It contains 100% clean and pure protein.
- It contains no artificial ingredients.
- It is low in fat and carbs.
- It is high in protein.
Cons
- It does give an excellent taste to the mouth.
- Low carbs can slow down your muscle recovery.
Optimum Nutrition: Gold Standard
We find this product to be well-priced and to have great macronutrients for the wellness space. Over the years, it has lived up to its reputation. It has a wide variety of flavors to choose from. Moreover, each scoop contains 25g of protein that instantly blends with milk or water. The brand also has a good track record with third-party testers. It also shows the product contains 80% pure protein per serving.
Nutritional Facts:
- Calories: 120
- 1 g total fat
- Saturated Fat-0.5g
- Cholesterol: 5mg
- Sodium-130mg
- 3g total carbohydrate
- 1 g dietary fiber
- 1 g total sugars
- Protein-25g
Pros
- It has a rich chocolate taste.
- It consists of clean protein.
- It mixes well and goes down smoothly.
Cons
- The taste could be better without sugar.
Ultimate Nutrition Prostar
It is a high-quality product that is available at rock-bottom prices. It is considered an all-around protein for every workout and offers the best quality with low calorie, carb, and fat content. The product provides a rich, creamy taste.
Nutritional Facts
- Calories: 130
- 2 g total fat
- 1 g Saturated Fat
- Cholesterol: 45mg
- Sodium-130mg
- 6g total carbohydrate
- 2 g total sugars
- Protein-25g
Pros
- It is low in carbs and fats.
- It is pocket-friendly.
- It mixes well with water.
Cons
- It contains both soy and lactose.
- It contains artificial sweeteners.
- MuscleTech Phase 8 Protein Powder
MuscleTech Phase 8 is known for its 8-hour multi-phase formula. It is also known for its slow-release amino acids that help in easy consumption. It is one of the best proteins for post-workout strategy. It comes with my favorite flavors that go easy on the tummy.
Nutritional Facts
- Calories: 150
- 1.5g total fat
- 1 g Saturated Fat
- Cholesterol: 45mg
- Sodium-210mg
- 8g total carbohydrate
- 2 g total sugars
- Protein-26g
Pros
- It gives a creamy, smooth taste.
- It contains 7 protein sources.
Cons
- If you are lactose intolerant, you must avoid it altogether.
Drink Wholesome Protein Powder
It is an easy protein boost you can mix with milk and water for a great taste. It is made of 100% natural food containing no dairy, additives, protein concentrates, or isolates. It is minimally processed with natural ingredients.
Nutritional Facts
- Calories: 210
- 9 g total fat
- 6.5g Saturated Fat
- Sodium-15mg
- Carbohydrates (15g total)
- 2 g total sugars
- 5 g dietary fiber
- Protein–20g
Pros
- It gives a natural taste.
- It contains 20 grams of protein.
- It contains clean and pure protein sources.
Cons
- The package does not come with a scoop which needs to buy separately.
Conclusion
You must add protein shakes to your daily diet to work it out as a good supplement for your overall body. It boosts your overall health, helps build muscle, and improves endurance. Depending on your taste, preferences, and nutritional benefits, you can add milk or water.
