Water or Milk? How to Prep Your Morning Stack (2024)

FAQs

Is it better to drink pre-workout with water or milk? ›

Hydrate with Milk Before Exercise

Research shows that milk is one of the best beverages for hydration, even outperforming water and sports drinks. This is because it has a combination of carbohydrates, protein, and electrolytes.

If your goal is to build muscle mass, mixing protein with milk is a better option. For those looking to limit their calorie intake, water is recommended. However, if you love the taste and texture of protein shakes with milk, then you may consider sticking to that, even if you're restricting calories.

By now, it's crystal clear: starting with water first is the golden rule for achieving that perfect shake. So, if you have the choice, always kick things off with a splash of water or your preferred liquid, followed by your protein powder of choice.

The American Council on Exercise suggests drinking 17 to 20 ounces of water 2 hours before the start of exercises. This means consuming approximately 2 to 3 cups of water before working out.

“But there is no benefit to taking powder without fluid,” she says, and you're actually putting your health at risk by trying the trend. “You risk breathing in the powder as you are putting it into your mouth,” she explains, which can lead to dangerous respiratory problems, choking, or a lot of uncomfortable coughing.

The major benefit of taking your protein with water instead of milk comes down to weight management. Drinking protein with water is the true diet version. Mass gainers will benefit from milk, but if you're trying to manage your weight while getting your protein, water is on your side when it comes to cutting calories.

How much milk for 1 scoop of protein powder? ›

How much milk is required for one scoop of protein powder? In general, 6-12 oz of milk for each scoop of protein powder is recommended. As always, one must make sure to mix well using a blender bottle or blender for best results.

Unsweetened almond milk is the best milk for protein shakes weight loss, as it has the lowest calories and aids in a low-carb diet. It is also high in monounsaturated fatty acids, which are beneficial for weight loss and management.

Simply combine the recommended serving size of protein with your choice of liquid, shake, and consume! True protein powders taste great when mixed with just water, or if you are after a different consistency, combine with your choice of milk.

If you like thick, creamy shakes, mixing your protein powder with milk is a great option. However, if you're not a fan of textures, and prefer a lighter, thinner consistency, using water may be the better choice for you. While we're talking about flavors, be sure to check your protein flavor as well.

"Milk, cheese and yoghurt should always be consumed after a training session. This is because their high fat content can cause you to feel lethargic and will increase your stomach's acid content during a workout," the pro shares. "Eating dairy before a workout can also lead you to feel extra gassy.

Research suggests that milk may be even more effective than commercially available sports drinks as a rehydration beverage. Milk's unique nutrient package, including carbohydrate, protein, electrolytes, and water, makes it an ideal choice for rehydration, refuelling and muscle repair and building after workouts.

A serving of pre-workout mixed with liquid is best consumed within 30 minutes to 1 hour before your workout, but it's technically good for up to 12 hours from the time you mix it. Be sure to store mixed pre-workout in a sealed container in the refrigerator for best results.