There are several options out there in the market for whey protein supplements if you want to complement your workout routine. But the biggest confusion arises with how to use whey protein. Is it better to have whey protein with milk or water?
Having whey protein with milk or water depends on your fitness goals. What decides the medium for blending the whey protein powder is the rate of digestion and the calorie intake. If you have weight loss goals, you will be watchful about your calories and so whey protein with water will be ideal for you. For building muscle and mass, having whey protein with milk is the recommendation.
Is Protein With Milk Better or Protein With Water?
Whey protein with milk or water is a debatable topic. Drinking protein shakes is all about nutrition. But the medium to mix the drink depends on your personal fitness goals. If mass and muscle building is your goal, then whey protein with milk will yield better results. If you are looking at shedding those extra pounds, or build lean muscle, or want to tone your muscles, then water is a better option.
Whey Protein With Milk
If your fitness goal is muscle gain, then mixing whey protein with milk provides significant benefits. Two high-quality proteins, i.e, casein and whey are found in milk in the ratio 80: 20 approximately. Whey protein refuels your muscles after a workout as it digests quickly. Whereas casein protein takes time to digest and fuels muscle-protein synthesis for longer periods.
Even whey protein with water also gives you a helping of protein but milk wins over water in the value of protein as natural source of protein from milk adds to it. A cup of milk provides 8 grams of protein and by mixing whey protein with milk you will get a whopping dose of protein i.e., 30 grams in one scoop of protein powder.
After a strenuous strength workout, milk can directly aid in muscle recovery and rebuilding. Building lean muscle mass has far more advantages than simply looking muscular. It can aid in the management of body fat and calorie balance, as well as the prevention of diseases and common illnesses.
For bodybuilders who need to bulk up and for hard gainers who are putting a lot of physical effort to change their body type by gaining mass, milk is obviously a better option. To accomplish the goal of building muscle mass milk is a good source as it provides fats and carbohydrates apart from protein. Carbs help in gaining size and muscle recovery after lifting heavy weights and it also provides the energy to sustain a strenuous workout session.
Apart from nutrition, milk is preferred as it gives a better taste. It satisfies sweet-tooth cravings and keeps you satiated.
Whey Protein With Water
Water has zero calories. If you are on a weight loss journey, then taking whey protein with water will provide better benefits. With this combination, you will be getting the required intake of protein while you will be adding zero calories. One scoop of whey protein with milk will add 270 calories to your diet whereas whey protein with water adds only 110 calories which is a significant difference.
Carbohydrates and fats should not be neglected whether your fitness goal is muscle gain or weight loss. For overall well-being carbohydrates and fats are equally essential. Milk contains carbohydrates and proteins which are required for gaining muscle mass, recovery of muscles after a strenuous workout and sustaining a vigorous exercise routine. A weight loss diet aims at cutting down carbs which should not be added in abundance with a post-workout protein shake.
Milk is also a source of fat. Your body needs fat as well for energy generation. But if protein is the only nutrient you want to include then a protein shake with water will be ideal for you. A glass of whole milk will contain 8.3 grams of fat and 4.8 grams of saturated fat.
And when it comes to taste, premium quality protein powders will taste good with water as well as milk and will retain the flavour when mixed with either of the liquids.
When Whey Protein Should be Consumed?
Whey protein is the byproduct of cheese production. You derive the whey protein concentrate by removing casein and water from the byproduct. Whey protein supplements provide an array of benefits for bodybuilders, athletes, and fitness enthusiasts. It is the most popular post-workout drink that majorly helps muscle recovery after a strenuous weight training session.
According to studies, whey protein works well when taken within an hour of finishing a workout for optimum muscle recovery. On the other hand, researchers also claim that the repair and regrowth of the body continue for 48 hours and the consumption of 20 to 30 grams of protein should be distributed throughout the day. Your protein intake should be in proportion to your weight i.e., your protein intake should be at least 1.7 grams for every kilogram of body weight per day for muscle gain.
Whey Protein in the Morning
When to take whey protein is yet another confusion. Whey protein taken at different times provides benefits accordingly. When glycogen stores are depleted overnight, the body is forced to rely on amino acid reserves to fuel metabolic processes. This causes the muscle to undergo catabolism (or breakdown). Whey protein digests fast and supplies amino acids to your muscles and prevents muscle breakdown when you wake up. Most experts recommend starting your day with a high-quality whey protein shake with a good amino acid profile to prep you for the day.
Whey Protein Before Workout
Taking whey protein before a workout is essential to build nitrogen balance. Nitrogen balance is essential to boost protein synthesis and for gaining muscle mass. Protein is the key component responsible for muscle growth. Whey protein consumed just before a weightlifting session facilitates effective protein synthesis. To set a foundation for your pre-workout session, consuming 25 to 35 grams of whey protein is crucial.
Whey Protein After Workout
Athletes, bodybuilders, and anyone who is undergoing strenuous strength training should consume whey protein after a workout. This is because your muscles are subject to a lot of strain while lifting heavy weights and require ample nutrients for repair, recovery and growth. A fast-digesting protein like whey protein is what is required after resistance training. Your muscles are starved during weightlifting sessions and have a sponge-like property. More protein is absorbed at this stage. So it makes sense to consume a substantial amount of protein following strength training to kickstart the recovery process and prepare you for the next day’s session.
Whey Protein Before Bed Time
People who are in the habit of an early dinner have a long gap between dinner and breakfast. The consequence is fasting hours overnight. With a deficit of nutrients, your muscles will be forced to rely on stored amino acids to power metabolic processes. However, this problem can be overcome by taking whey protein before bedtime which boosts the body’s metabolism. Studies have indicated that consuming whey protein before bedtime increased metabolism in active men the next morning.
If you are into strenuous strength training, taking whey protein before bedtime helps in building muscle mass which increases the body’s energy expenditure. Having whey protein with milk which will provide both whey protein and casein protein is more beneficial because casein takes longer to digest than whey and averts muscle breakdown. With casein protein, a steady supply of amino acids throughout the night can be ensured.
There is a lot of debate about the consumption of whey protein with milk or water. Both ways are advocated depending on personal fitness goals. For weight watchers, calorie intake will be the concern. They will be minimising calorie intake in their diet and would not want to defeat the purpose by consuming whey protein with milk. When protein with a glass of milk will add about 270 calories and with a glass of water the calorie addition will be 110. So, if weight loss is your goal, then whey protein with water is ideal for you.
It is different for individuals who have other fitness goals like building muscle mass and going through a lot of strength training. In addition to protein, they will require carbohydrates and fats for recovery and regrowth of muscles and also fuel their strenuous training sessions. For them, whey protein with milk is ideal.