ContentsWhat is a protein and why use it?What should we mix the protein with?Differences between protein mixed with water and protein with milk1. Digestibility2. Absorbability3. Taste4. Energy value5. ConsistencyWhat to drink protein with respect to your goal?What do you get out of it?
Whether it is better to mix protein with water or milk is similar to that of pizza pineapple. Every camp has its truth, which it stands for and which it will not give up. Therefore, in today’s article, we will take a closer look at how whey proteins behave in different beverages, and we will not deprive you of information on whether it is better to mix protein with milk or water.
What is a protein and why use it?
Protein is a dietary supplement that is one of the concentrated sources of protein. These should be eaten approximately 0.8-2 g of protein per kilogram of TH (body weight) each day, depending on age, health and physical activity. For an average 70 kg person, it is 56-140 g per day. Protein plays an important role in our body. They are essential for muscle growth and protecting muscles from burning for energy. In addition, they also help reduce hunger and cravings for sweets, which can make it easier to lose weight.
In today’s article, we will focus on mixing protein with cow’s milk and water. Specifically, we will focus on whey proteins, which are also made from milk, so it is natural to mix them with this fluid. Whey proteins have a favorable amino acid spectrum and overall composition. That’s why they are the best option among proteins for many people. If someone decides to get other types of proteins, such as vegetable ones, it is not usual for them to be mixed with cow’s milk. Likewise, we would not try to mix even if we bought, for example, collagen with an orange flavor.
What should we mix the protein with?
We can’t just say from the table that one combination of protein and fluid is better or worse. Each of them has its own specifics, and therefore is more suitable for other situations. So it is always important to look at the context when you want to get protein. It will also depend on the resulting properties of the protein whether you decide to mix it with low-fat, semi-fat or full-fat milk.
Let’s look at the properties of a protein with milk or water so that we can better deduce which combination we should ever reach.
Differences between protein mixed with water and protein with milk
Combining protein with milk or water produces two different drinks that have different properties. How are they different?
Digestion is the process during which the nutrients in the body are chemically decomposed. Upon absorption, these substances then pass through the intestinal wall. In terms of digestibility, the clear winner is protein with water, which will digest your body faster than it would with milk. In connection with digestion, we cannot forgive even a remark about people who have lactose intolerance, and therefore their body cannot digest milk sugar well. For them, it is appropriate to use only whey isolates or hydrolysates and observe how the body reacts to them. At the same time, mixing with water is ideal to avoid milk problems. An alternative can then be mixing with vegetable or lactose-free milk. [6 – 7]
What to mix protein with in terms of digestibility?
The best digestible protein is mixed with water.
If you have problems digesting lactose, use only whey protein isolate or hydrolyzate and mix it with water. You can completely or partially replace it with vegetable or lactose-free milk, but the drink will then be digested longer.
The combination of protein with milk is ideal in a situation where we will not eat for a long time and we do not mind that the body will digest the drink for longer. A typical example is drinking milk protein at bedtime. Micellar casein, for example, often referred to as nocturnal protein, is ideal for these occasions.
Absorption is the process by which substances pass through the intestinal wall into the blood, from where they travel to their target sites. From this point of view, too, the protein-water winner is the speed.
In the production of whey protein, the resulting powder is free of casein protein, most of the fat and possibly also lactose, which is especially true for whey isolates and hydrolysates. If we mixed whey proteins with milk, to a lesser extent we would get these components there again, which would then have a negative effect on their absorption.
This would not be ideal, especially after training, when you want the proteins to reach the muscles as quickly as possible and to help regenerate the muscle fibers damaged by training. However, slower absorption when mixed with milk does not matter if you do not drink protein after training, but at any other time during the day as a snack. Thanks to the milk, it will be better sown and you will not be hungry so quickly.
What to mix protein with for absorption?
Protein with water is better and faster absorbed. This makes it one of the ideal training drinks.Milk protein is absorbed more slowly. Therefore, it is a drink that is ideal as a snack at any time of the day.
In taste, we cannot generally say what is better and worse. Everyone has different preferences, so something different suits us. It also depends a lot on the flavor of the protein. Personally, however, I am of the opinion that protein mixed in cow’s or possibly vegetable milk tastes better than protein with water. But if you prefer protein only with water, then go for it.
What to mix protein with in terms of taste?
Personally, I have come across the idea that protein tastes better when mixed with milk, which I agree with.
However, if someone is not a fan of dairy drinks and likes more protein mixed with water, they can prepare the drink in this way.
4. Energy value
You may not be surprised to learn that the caloric value when mixed with different fluids differs. For example, if you are trying to lose weight and it is a priority for you to save as many calories as possible, then protein with water will be a clear choice. However, keep in mind that the protein will also be digested and absorbed faster. If you mix it with milk, your calorie intake will increase, your digestion time will be longer and you may feel fuller for longer.
What to mix protein with in terms of caloric value?
If you reduce your energy intake, it will be better for you to mix the protein with water, which will not give it any extra calories.
If you are trying to gain weight and have trouble eating the amount of food you need, whole milk protein is the perfect way to easily get more calories.
Do you long for a delicious and creamy protein drink? Then it will be a better choice for you to have milk protein. It has a higher density than water, so it will help you create the desired consistency. The less milk you use, the thicker the shake will be.
Similarly, you can achieve a creamy consistency for some proteins when mixed with water. Compared to whey protein, it can produce a naturally denser drink such as micellar casein. However, you will not make a mistake even if you choose a protein containing guar or xanthan gum, which will help create a creamy thick consistency. You don’t have to worry about these ingredients, they are nothing dangerous. Guar gum is made from the guar beans of a plant called Cyamopsis tetragonoloba. Xanthan gum is a polysaccharide formed by the fermentation of Xanthomonas campestris. Both additives appear in proteins in really small amounts, so you don’t have to worry about their quality decreasing.
What to mix the protein for in terms of consistency?
When using the same amount of liquid, the protein will be creamier with milk.
Micellar caseins generally also form a more creamy consistency.
If you want a creamy consistency, look for proteins with a mixture of guar or xanthan gum.
The less liquid you use, the thicker and creamier the consistency.
What do you get out of it?
As you can see for yourself, there is no right answer to the question of whether it is better to drink protein with water or milk. Different situations require different solutions. And different people have different needs. Therefore, it is always important to think about what my goal is and what exactly I expect from a protein in a given situation.
Accordingly, it may then be more appropriate to select a fluid. But keep in mind that protein, whether it’s milk or water, makes up only a small portion of your daily caloric intake. And which fluid you use is more of a detail and doesn’t have that effect on your overall results. So make sure that you have enough of the necessary proteins in your diet before you solve these little things.
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