Whey Protein Shake -
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How Much Milk Do You Put In A Protein Shake?
Here is a new question: how much milk do you put in a protein shake? That depends.
It all depends on your daily protein needs. There is no fixed formula (or recipe) for making a protein shake.
For instance, let's say you have decided that you need to drink at least 3 shakes a day in order to meet your daily protein needs.
Protein shake one: 25 grams of whey protein (1 scoop) Protein shake two: 60 grams of whey protein Protein shake three: 25 grams of whey protein.
The first whey protein shake you consume in the morning. Since you may be taking eggs or other protein sources, you have decided to consume just 25 grams of whey protein from your shake. So you add water to your whey protein and drink the shake.
The second shake requires you to have 60 grams of protein. 2 scoops will give you roughly about 50 grams of protein. But you need 60 grams. How to make up the difference? You add an additional 2 glasses of cold milk (1 glass provides about 5 grams of protein). If you need more protein, you can add 1 or 2 eggs. If you need less protein, you can decide to just add 1 glass of milk. It all depends on your desired intake. 1 glass of milk and 2 scoops of whey protein will give you 55 grams of protein in total. That's a lot of protein in a single drink.
The recommended amount is 1 glass of milk because once you add in the other ingredients such as ice cubes and 1 frozen banana, you get at least 2 glasses of protein shake.
Sample whey protein shake recipe with milk:
1 glass of cold NON-FAT milk. - 5 grams of protein 2 scoops of high quality whey protein powder. - 50 grams of protein 5 ice cubes. 1 frozen banana (good for muscle contraction) Blend well with a good smoothie blender and serve chilled. (Yummy!)
Whey protein shakes tend to taste A LOT better when you add milk instead of water. The milk provides additional protein so you have to factor that in. Taking excess will not give you any added advantage - i.e. you won't build muscles faster. Your body just needs time to recovery and build up lean muscle mass. The second protein shake is usually taken as a post workout shake. This is the time when the body absorbs protein super fast.
As for the third protein shake, that is usually take at night. As many bodybuilders and fitness enthusiasts believe that it's wise to avoid calories at night as you will be sleeping soon, protein shakes are often take with just plain water. Cold water offers no calories. Since you have already drank milk in the morning or in your post workout shake, there is no need to add milk to your night time protein shake.
