Protein shakes are a good way to add protein to your system. Not few people mix whey protein with water, fruit, and vegetables to create a nutrient-rich protein shake, but there is another alternative ingredient to water that could further enhance the nutrients and the taste of the protein shake. It is milk, and what milk is good for protein shakes? Keep reading to find out.
What are protein shakes?
Protein shakes, also known as protein smoothies, are one of the most popular nutritional drinks used by athletes and bodybuilders. Protein shakes can be used as a breakfast or as a nutritious drink after an intense workout, depending on the needs of each person.
This drink is made by shaking or grinding high-protein ingredients, which may include a few tablespoons of protein powder combined with fruit (optional) and water or milk. Protein shakes provide more nutrients and other vitamins and minerals than regular protein powders (which are mainly protein) because this drink not only has protein but also fruits and vegetables.
Milks.
Although milk and water each have their own advantages in creating a protein shake, today we are going to focus on milk.
Dairy milk
Dairy milk can add protein, fat, calories, and carbohydrates to protein shakes. This could make protein shakes a convenient and healthy breakfast option. You can also use them post-workout. With extra fat and protein, the protein shake can satisfy your hunger and keep you full for longer compared to mixing the protein with water. This is important for keeping you from snacking and maintaining your diet in the long run. While the extra carbs can replenish your energy store to promote recovery after an intense workout, The carbs in milk can’t completely replace a meal, but it’s a great way to add in some carbs to your post-workout shake and start your recovery process as you’re heading home before you have time to eat. In addition, instead of a bland taste and a watery texture when mixing protein powder with water, you will get a milkshake-like taste and texture if you mix it with milk, making the protein shake more enjoyable.
With a better taste and nutrients, you would probably want to have more milk in their protein shakes. However, if you have lactose intolerance, dairy milk will only give you diarrhea, gas, and bloating. Thankfully, there are alternatives.
Soy milk
Soy milk has the highest protein content of non-dairy milks and is cholesterol-free and low in saturated fat. It is also often fortified with iron and calcium. This makes soy milk the perfect replacement for dairy milk. The downside is, since soy milk is becoming more popular with consumers, companies are taking shortcuts to mass-produce soy milk. Some products can dramatically increase the sugar content. Thus, you may want to look for soy milks that are labeled “non-GMO” and “organic.”
Almond milk
Almond milk can be vitamin-fortified, packed with vitamins A, D, and E, and is a good source of riboflavin, a key ingredient that helps break down carbohydrates into fuel. However, it contains much less protein compared to soy milk and dairy milk.