Although protein supplements can support your lifestyle in a multitude of ways, protein shakes are most commonly consumed after a workout to boost recovery and repair muscles. However, there seems to be a lot of confusion over whether this should be strictly made with water. In short, isn’t necessarily true, yet it does depend on your goals and training…
Speedy Protein Synthesis
For the quickest way to get protein to your muscles, mixing your shake with water is best, as the casein and natural carbohydrates in milk will slow the absorption of the powder's amino acids to your muscles. However, “The Journal of the International Society of Sports Nutrition published a study in 2014 showing that quick-digesting milk protein made up primarily of casein taken twice per day reduced muscle fatigue following difficult resistance-training sessions”.
This one is particularly personal; however, milk does make a protein shake thicker and creamy – more like a milkshake – which is often preferred. However, if a protein shake is well-made with carefully curated ingredients, then drinking it with water should still make a good-tasting shake!
Making your protein shake with dairy, or even nut milk will obviously have more calories than water. If you’re trying to bulk up, then extra calories and protein are exactly what you need. If you’re trying to lose weight, water may be best, however, it’s important to consider other factors such as satiation.
What else have you eaten throughout the day? If you’ve worked out first thing on an empty stomach, it’s probably best to try something a little more substantial - this is where a protein smoothie would be great. For the average person, as long as you’re getting in plenty of macro (and micro) nutrients throughout the day, then it’s not something that you need to be that precious about!