One of the most asked questions in every gym across the globe is whether you should be having your protein shake in milk or water. Most old-school bodybuilders swear by the results that they've achieved by consuming their post-workout shakes in water, while a handful of them will recommend consuming it with milk. So who is right and what should you be doing?
Protein shake in water:
One of the biggest advantages of consuming a protein shake in water is the fact that since water contains no Calories whatsoever, your post-workout shake, for the most part, should have just protein. Experts state that if you're looking to lose weight then you should drink your shake in water. This logic, however, is majorly flawed for two reasons. First, when consumed in water provides faster absorption, which would lead you to believe that it's a good thing. Fast digesting proteins cause a spike in amino acids levels in your blood, and transport the amino acids to your muscle almost immediately where they can start repairing themselves. But the downside of this is that the drop-off is equally dramatic. You see, the amino acid spike in your blood drops off almost completely once the protein is digested and your body won't be able to maintain a high anabolic (muscle building state). Secondly, since it's digested within a few minutes, chances are that you will begin to feel hungry within an hour or so, increasing your chances of eating something calorically loaded foods.
Protein shake with milk:
The advantages of consuming a protein shake in milk are extremely high, as through milk, you not only get healthy fats, but a few additional grams of protein, and carbohydrates, helping your body in restoring its depleted glycogen levels after an intense workout. As milk is made up of fast-digesting liquid whey and slow-digesting solid casein, protein powders when mixed in milk enter your gut and coagulates to form a ball of sorts. This Ball ends up providing your body with a steady release of amino acids. As it digests slowly, your body will remain in an anabolic state longer and you won't end up feeling hungry for a good few hours. Moreover, milk also contains essential calcium for bone health and fat-soluble vitamins such as Vitamin E that are essential for your body.
So what should you have?
It all comes down to calories and if you're struggling to meet your daily caloric intake then it's milk all the way. If you're looking to shed some pounds and are already finding it hard to get into a caloric deficit, then water would suit you more. As every individual's goals vary, so will your needs and it's you who needs to analyse where your fitness goals are and take decisions accordingly.