NutritionClaim checked — strong evidenceMedium risk

Should You Use Milk or Water in Your Protein Shake?

Originally titled: “Milk or Water in your Protein shake?”

Channel: Darcy Kelly · Watch on YouTube ↗

Published 6/18/2024 · Updated 11/7/2026

Best for: People who regularly use protein powders and are deciding between milk or water as a mixing liquid
Be careful: Individuals with lactose intolerance, dairy allergies, or specific caloric goals should consider these factors when selecting a base

Summary

In this brief segment, the creator explores the practical considerations of choosing milk or water when mixing a protein supplement. The discussion highlights how milk can enhance flavor and provide additional protein, calcium, and calories, which may benefit those looking to increase overall nutrient intake. Conversely, water is presented as a low‑calorie alternative that keeps the shake lighter and may be preferable for individuals managing caloric intake or lactose intolerance. The presenter also touches on how the choice can affect the shake's texture, with milk typically yielding a creamier consistency compared to the thinner result from water. Additionally, the video briefly mentions cost and convenience factors, noting that water is readily available and inexpensive, while milk may require refrigeration and can be more costly. Overall, the content aims to help viewers make an informed decision based on personal health goals, dietary restrictions, and taste preferences.

Key Takeaways

  • ✓Milk adds extra protein, calcium, and calories to a shake
  • ✓Water keeps the shake low‑calorie and is suitable for calorie‑restricted diets
  • ✓Milk creates a creamier texture, while water results in a thinner consistency
  • ✓Lactose intolerance or dairy allergies may necessitate using water or a non‑dairy alternative
  • ✓Cost and convenience differ: water is cheap and always available, milk requires refrigeration

What to Be Careful About

  • ⚠Individuals with lactose intolerance, dairy allergies, or specific caloric goals should consider these factors when selecting a base

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Health Claims in This Video

Medium riskClaim checked — strong evidence

Using milk as the base for a protein shake provides additional protein compared to using water.

Cow's milk contains about 8 g of protein per cup, so substituting water with milk adds roughly that amount of protein to the shake.

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Medium riskClaim checked — strong evidence

Milk adds extra calories and carbohydrates to a protein shake, whereas water adds none.

One cup of whole milk contributes ~150 kcal and ~12 g carbs, while water contributes zero calories and carbs.

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Medium riskClaim checked — mixed / early

Protein shakes made with milk lead to greater muscle mass gains than those made with water.

Additional calories and protein from milk can support muscle growth if overall diet is caloric‑deficient, but studies show the difference is modest and dependent on total daily intake.

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Topics

Nutrition

Key terms in this video

Muscle Protein Synthesis

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