Should You Consume Whey With Water Or Milk?
Posted on June 26 2019
When it comes to choosing a high-quality Whey supplement, there are a lot of options out there and when it comes to consuming Whey, there has been increasing debate on whether to blend Whey with milk or water.
Most of you who choose to use Whey to complement your workout routine go through this basic confusion. You scroll through google, watch a number of YouTube videos and even consult your senior gym partners to know the best mode of Whey consumption. Some advise you to take Whey with milk, while the others profess mixing Whey with water, only to add further confusion to this riddle. Never mind, this article will put all your doubts to rest.
The main difference between blending Whey with milk or water is your calorie intake and the rate of digestion. Ultimately, the choice of the liquid you mix Whey depends on your personal fitness goals like whether you want to gain weight, lose weight or build lean muscle mass.
Also Read: Whey Protein Is Not Meant Only For Men
1. Consume Whey In Water While Cutting & In Milk While Bulking
Your losing or gaining weight is dependent on calorie intake. Hence the success of losing weight or cutting fat depends on the caloric deficit you have created by manipulating your food intake.
Whey Protein is usually around 80-110 calories/serving and contains only a negligible amount or no carb and fat. If you’re following a ketogenic diet (low carb high-fat diet) or calorie-restricted diet, where you can lose weight, you should opt for mixing Whey Protein with water as this won’t add to your calorie load.
Whey with milk is an option you can choose if you are not concerned much about calorie intake and if you’re trying to gain weight and muscle mass. A glass of whole milk adds about 100 calories to a serving of Whey (110calories). This is ideal especially for skinny guys who want to put on muscles and weight.
2. We Need Fast Acting Protein Post-Workout
If you are not doing any workout but consume Whey just to meet your protein need, you don’t have to be bothered much by the rate of protein digestion. You can consume it either with milk or water of your choice. You just have to make sure you hit your protein requirement for the day.
The same is not the case if you are doing regular workout and consume Whey Protein with the intention of building muscles. Immediately after your workout, your muscles are drained of amino acids and need to be refuelled to assist in recovery and muscle protein synthesis. This condition requires a fast-acting protein.
Consuming Whey Protein with water allows Whey to rush through the GI tract quickly which helps in its quick absorption. However, when you consume Whey with milk, milk adds up to 8-10g of protein to a serving of Whey than when you consume with water which would give you only 30g of protein. The extra protein further delays the digestion and moreover, the protein in milk coagulates the Whey which makes it stay for long and supply you with the constant release of amino acids.
Also Read: Can Whey Help You To Lose Weight?
3. Taste Preferences Cannot Be Ignored Either
While the food sources which provide a good amount of protein are many, people still opt for Whey Protein to assist them in their fitness goals. This is because Whey is a quick and easy way to increase your protein intake. It’s a highly popular nutritional product because of its bioavailability. If you can think of a quick and easy way to increase your protein intake, then your choice would definitely be a protein shake made with Whey.
Whey Protein mixes easily with water than with milk, because water is a lower density liquid compared to milk. For those of you who can’t compromise on the taste of Whey (especially the unflavoured), mixing your protein with milk will usually taste a lot better than if you blend with water.
If a smooth rich flavour is what you are after, you’ll most likely side with milk. Also important to consider that Whey Protein with milk is not a suitable option for those who have a sensitivity to milk (lactose-intolerant).
There are endless varieties of great Whey shake recipes you can create with water too especially if you are using the unflavoured variety. Click here for some amazing protein shake recipe ideas created with different variations of water and milk. https://asitisnutrition.com/pages/as-it-is-nutrition-protein-recipes
Let’s take a quick turnaround on what we have learnt:
Whey Protein With Milk Vs Whey Protein With Water
Whey Protein With Water
Whey Protein With Milk
Mixes more easily and hence less preparation time.
Takes some time for mixing and preparation time is more.
Suitable for post-workout because of fast digestion.
Adds additional protein to your shake and digests slowly. Suitable to be consumed at night or any time other than post-workout.
You get about 110 calories and is suitable for those who want to lose weight.
You get about 220 calories and is suitable for those who want to gain weight.
Suitable for those with milk sensitivity.
Not suitable for those with milk sensitivity.
Tastes neutral with unflavoured Whey.
Tastes smooth and creamy.
The major difference between Whey shake with water/milk lies in your calorie intake and the speed of digestion of protein…
Ultimately, the choice of the liquid you choose for your protein shake is directly related to your fitness goals, when you take it and your taste preferences…