Post-workout replenishment and pre-workout preparation are both great uses for protein shakes. However, protein shakes can still be used to give your body extra protein at critical times. For most other people, the right diet with enough protein sources will have enough protein to cover daily needs and build muscle. Professional athletes and bodybuilders drink protein shakes to give their body the amount of protein it needs to build a huge amount of muscles. Protein shakes be used to give your body extra protein at critical times. ( Note: You can download the Fitplan App for free on Google Play!) Pea protein builds just as much muscle as whey when paired with training and has three times the amount of arginine, an amino acid used for building muscle. Besides having a comparable amount of protein to whey, pea protein also offers a few nutritional benefits like blood sugar and appetite regulation. Pea Protein is a better option than soy protein and doesn’t have the same risk of estrogen-related effects. Hemp protein powder doesn’t have as much protein content as whey does, but it still works great as a supplement and a protein-rich diet of whole foods can cover the difference in protein content between whey protein and hemp protein. For completely dairy-free options, try hemp or pea protein powder. If you want a protein powder with any lactose, whey isolate should work for most people who don’t have a very sensitive allergy. Whey is also a complete protein, meaning it contains all nine essential amino acids your body can’t produce and must find in food. Whey protein helps your muscles recover while casein helps them perform better during a workout. ![]() Casein and whey protein are both lactose-based. There are many varieties of protein powders on the market, each with its own benefits. ( Note: Want our elite trainers to help you tone and strengthen your body? Start your Fitplan free trial today!) ![]() We’ll also highlight a few other options for vegans and lactose-intolerant people, plus a few ways you can thicken a protein shake with and without tons of extra calories. Read on to find out everything you need to know about cow’s milk and water as a base for your protein shakes. Taste and nutritional value are the two main factors when choosing to mix protein powder with milk or water, but there are a few other things to consider as well. Using water makes for a thinner shake while milk is smoother and richer. Water adds no calories to a protein shake and allows your body to digest the protein in the supplement even faster while cow’s milk will add lots of nutrients and slow down the rate of digestion. The most important decision to make is whether to use water or milk as the base. They’re also versatile – you can mix in additional food for nutritional extra calories during a bulking phase or use a lighter version if you’re cutting. Protein shakes are a great way to rejuvenate your body’s nutrient stores post-workout or to get additional protein throughout the day.
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