Milk or Water?
So, let’s say you’re getting ready to mix up some Amino Influx, which should you go with, milk or water? The answer is, it depends.
Let’s take a look at several factors that you should consider before choosing.
1. Adding milk adds calories and other Macro-nutrients
2. Adding milk adds insulin from natural sugar lactose.
3. Adding milk can add flavor and a more desirable taste to your shake.
With that said, let’s take into consideration a couple different scenarios.
Scenario #1: You are on a fat loss diet, attempting to drop fat rapidly.
In this situation, you’d want to avoid extra calories and insulin for the most part, so it’s best that you choose to mix your shakes with water most of the time.
That said, there are a couple situations in which using milk is acceptable, and perhaps even desirable.
One such situation is in the morning, as insulin sensitivity and carbohydrate tolerance are at their peak. A little extra insulin and calories won’t be a big deal at the beginning of the day.
The other situation is post workout. You WANT some extra calories, carbohydrate, and insulin after a workout to help shuttle nutrients to your muscles for growth, repair, and recovery, so using milk in this situation is perfectly acceptable, even on a fat loss diet.
Scenario #2: You are on a muscle building diet, attempting to gain muscle rapidly.
With this scenario, it is perfectly acceptable to mix the majority of your meal replacement shakes with milk, and a great way to add extra calories to a meal.
Believe it or not, many people actually struggle to get enough calories when attempting to build lean muscle–drinking more calories is a great way to increase your daily caloric total without having to stuff yourself with large volume meals. Here are a few more things to consider.
Does the protein shake your currently drinking already contain substantial carbohydrate?
If it’s just a straight “protein powder”, then that gives you a bit more leeway to add calories via milk. If it’s a higher calorie “meal replacement” however, you may want to just go with water.
Are you drinking a meal replacement shake prior to bed?
Doing so is a great way to avoid catabolism, while shuttling nutrients to muscle tissue throughout the night. However, you’re definitely going to want to avoid milk in this situation because of the insulin surge.
Eric Johnson is a NASM CPT and Team JBT Athlete
Incoming search terms:
- Milk or water after workout