Drinking protein shakes is an easy way to boost your protein intake and support muscle building, bone health, and weight loss. 

Protein shakes can be made with different ingredients, like milk or water, which impacts their protein content and overall nutritional value. 

Whether you mix your protein powder with milk or water depends on several factors, including health goals and personal taste preferences. 

If you’d like to keep your protein shake as low-calorie as possible, water is a better option than milk since water doesn’t have calories.

For someone looking to add additional calories and protein to their shake, milk is the way to go. Whole milk has calories, carbs, fat, and protein. A cup of whole milk contains 149 calories, 11.3 grams of carbs, 7.81 grams of fat, and 7.98 grams of protein. If you’d like your milk-based protein shake to be lower in calories and fat, you could choose a lower-fat or skim milk to add to your protein shake.

Additionally, some people may prefer the taste of their protein shakes with water or milk. Milk and plant-based milks like almond, coconut, and soy milk give protein shakes a creamier taste, while water-based shakes are thinner and less flavorful.

Lastly, if you have lactose intolerance, you’ll want to choose water or a milk substitute over cow’s milk.

Water is free of calories, making water-based protein shakes a better choice for those who’d like to keep their protein shakes as low in calories as possible.

A protein shake made with water and a 30-gram serving of whey protein powder packs 100 calories and 25 grams of protein. The same shake made with a cup of whole milk contains 249 calories and 32.98 grams of protein.

In addition to being lower in calories, water-based protein shakes may be more convenient for people who enjoy protein shakes on the go. For example, you can easily mix up a protein shake using water from a water fountain at the gym, school, or work.

Water-based protein shakes may also be a better choice for people looking to cut their carb intake. Water is carb-free, while whole milk—depending on the fat percentage—contains between 11-12 grams of carbs per cup.

If you’re on a low-carb diet or want to choose lower-carb options to better regulate your blood sugar, you may want to choose water-based protein shakes over milk-based protein shakes. 

A cup of milk contains around 8 grams of protein, which adds an extra dose of protein to your shake. 

Milk contains whey and casein proteins, which stimulate muscle growth. This is why milk and chocolate milk are popular among those looking to pack on muscle.

Milk also provides carbs, which replenish muscle stores of glycogen, the storage form of glucose your body uses as energy during intense workouts.

Research shows that drinking milk after exercise increases muscle growth, reduces exercise-induced soreness and muscle damage, and rehydrates muscles as effectively as (or even better than) commercial recovery drinks.

Combining milk with protein powders like whey protein or plant-based proteins like pea protein can stimulate muscle growth, increase strength, and support muscle repair after exercising.

Another benefit of using milk to make protein shakes is that milk gives protein shakes a creamier texture than water, which may make them more appetizing.

If you don’t drink cow’s milk but want another option besides water to add to your protein shake, consider plant-based milk like almond or soy milk. These can give your protein shake a creamy texture and provide additional nutrients.

For example, soy milk contains 9 grams of protein per cup, which is more than what’s found in the same serving of cow’s milk. This makes soy milk a good option for people on plant-based diets who want to add additional protein to their protein shakes.

Other plant-based milks like almond milk and cashew milk, are low in protein but can add a creamy texture to protein shakes.

No matter if you add milk or water to your protein shake, drinking a protein powder-based shake can be an effective way to reach your body composition goals.

However, mixing your protein powder with milk may be a better option for gym-goers. Milk has been shown to help muscle growth and reduce soreness and muscle damage after workouts.

That said, protein powder, like whey protein, has been shown to offer the same benefits. So, even though drinking your protein shake with milk may have some advantages, you’ll still benefit from supplementing with protein powders, like whey or pea protein, in general.

When choosing a base for your protein shake, you’ll want to consider your dietary restrictions, taste preferences, and overall health needs. 

If you’re following a diet that restricts milk, like a vegan or paleo diet, you’ll want to mix your protein powder with water or a non-dairy milk alternative. 

You’ll also want to consider taste. Milk and non-dairy milk substitutes can make protein shakes taste better by adding a creamy texture. If you’re mixing your protein powder with water, you may want to choose a flavored protein powder to make it more palatable. 

Lastly, if you have health concerns such as lactose intolerance or allergies, you’ll want to avoid potential trigger foods, like milk and soy, and choose a safer option, like water, instead. 

Mixing protein powder with water or milk both have benefits. Water-based protein shakes contain fewer calories and carbs and are safe for those with lactose intolerance or food allergies. 

Milk-based protein shakes offer additional protein and may offer more benefits for people looking to boost muscle growth and promote exercise recovery.