Choosing between milk and water for your protein shake might seem simple – but it can have a big impact on your nutrition, fitness goals, and even digestion.
Here are the essential facts to help you make the smartest choice for your body.
Water keeps your shake low in calories
If you’re aiming to reduce calorie intake, water is the way to go. It adds zero calories, making it perfect for weight loss or calorie-controlled diets.
Milk gives your shake extra protein
A cup of cow’s milk adds about 8 grams of protein to your shake, helping to boost your total intake and support muscle growth, especially after workouts.
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Water is the best option for low-carb diets
Watching your carbs? Water contains none, while milk typically delivers 11–12 grams of carbs per cup – making water better for keto or low-carb lifestyles.
Milk helps stimulate muscle growth
Milk contains both whey and casein proteins, known for supporting muscle development and recovery.
Studies show milk can even outperform commercial recovery drinks post-workout.
Water is more convenient on the go
Need a quick shake at the gym or the office? Just mix your protein powder with water – no refrigeration or prep needed.
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Milk creates a creamier texture
If taste matters, milk usually wins. It gives your shake a thicker, creamier consistency that many people prefer over the thinner, less flavorful water-based version.
Water is better for sensitive stomachs
If you’re lactose intolerant or have a dairy allergy, water is the safest choice. It avoids common digestive issues associated with milk or certain milk substitutes.
Plant-based milks offer a middle ground
Don’t drink cow’s milk? Unsweetened soy milk packs about 9 grams of protein per cup – more than cow’s milk – while almond or oat milk can add creaminess with fewer calories.
Milk supports better workout recovery
Milk delivers a combo of protein, carbs, and hydration, which has been shown to reduce muscle soreness, promote recovery, and replenish energy stores after exercise.
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Water helps maintain blood sugar balance
Since it’s carb-free, water won’t spike your blood sugar. That makes it a smarter option for people managing diabetes or insulin resistance.
This article is based on information from Health.com.
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