Perfecting your protein shake: Is protein powder better with milk or water?
This is a common question for anyone looking to make the most of their protein shake, whether it’s for taste, nutritional benefits, or both: is protein powder better with milk or water?
There’s no one-size-fits-all answer, but we’ve tested each option to give you a sense of how they compare in taste, texture, flavour, and nutritional profile. Read on to discover what we found and how to choose the best option to suit your needs.
Milk vs water: does it matter?
How you choose to mix your protein powder, whether with milk or water, makes a difference in terms of taste, texture, and your overall protein shake experience. Ultimately, different goals – like muscle support, weight management, or just finding the right balance for your taste preferences – will guide whether milk or water is the better choice for you.
If you’re not concerned either way, then you can choose either – or both! If you want to discover the right option for you, we’re here to help.
Protein powder with milk vs water: mixability
Most protein powders will mix pretty well with either water or milk. How easy this is can depend on factors from whether artificial ingredients have been added to aid mixability to whether you use a blender or a shaker.
Generally, protein powder will mix more easily with water than milk, as we found with our Raw Cacao & Maca whey protein powder. This is because, thanks to water’s lower viscosity, the powder dissolves more readily. The fat and protein content in milk can sometimes cause your protein powder to clump, but you’ll simply need to shake or blend for a little longer to break these down.
Once mixed, however, milk will provide a creamier, frothier protein shake in both look and taste.
Whey protein shake with water
Whey protein shake with milk
Our top tip: As well as blending or mixing in a shaker, we can also recommend handheld electric milk frothers to help blend your protein powder. These can be used with both milk and water.
Nutritional breakdown: protein shakes with milk vs water
One of the main reasons to opt for either milk or water is your health goals. The liquid you use will alter the nutrient levels in your shake.
Here’s a look at how the nutritional profile of a protein shake* – using our Pure Unflavoured organic whey protein powder – might change depending on what you mix it with.
Liquid |
Calories |
Protein |
Fats |
Carbohydrates |
Water |
98.8 kcal |
19.6 g |
1.0 g |
2.1 g |
Skimmed milk** |
133.8 kcal |
23.2 g |
1.3 g |
7.1 g |
Semi-skimmed milk** |
145.8 kcal |
23.2 g |
2.8 g |
6.9 g |
Whole milk** |
163.8 kcal |
23.1 g |
4.7 g |
6.8 g |
Unsweetened oat milk*** |
138.8 kcal |
19.8 g |
2.5 g |
7.7 g |
*Based on a standard 25 g serving of our organic whey protein and 100 ml of liquid
**Milk nutritional profiles from milk.co.uk
***Oat milk nutritional profile from alpro.com
Protein powder mixed with milk: pros and cons
Nutritional benefits
Mixing protein powder with milk brings added nutritional value, meaning you’re getting added benefits from your protein shake. For example, mixing with milk increases the fat and, more importantly, the protein content and also contributes essential vitamins and minerals, such as calcium and vitamin D which support bone health. (1)
Taste and texture
The fat content in milk gives protein shakes a creamier, smoother texture, which we find enhances flavours and creates a richer mouthfeel. This creaminess can make a protein shake feel more like a treat – almost like a milkshake – which might appeal to those who prefer a more indulgent texture to keep them happily drinking protein shakes and adhering to their goals.
Adding milk can also help balance the taste of the protein powder, especially if it has a stronger flavour that water alone might not mask.
Drawbacks
The added calories, fats, and lactose in milk might not suit everyone’s goals or dietary preferences. Those aiming to reduce calorie intake or lose weight may find that the higher calorie and fat content doesn’t align with their needs. Similarly, those who avoid dairy for intolerance or allergy reasons will want to use an alternative milk or water.
Of course, cost considerations might also come into play here, given that topping your protein shake up with milk will likely be more costly in the long run.
Ideal uses
- Post activity to replenish energy and support muscles.
- For those with weight-gain goals who need extra calories and nutrients.
- Breakfast shakes which keep you fuller for longer.
- Best with unflavoured protein powders that might have a less appealing taste.
- When taste is what matters most!
Protein powder mixed with water: pros and cons
Nutritional benefits
Using water keeps protein shakes low in calories and free from added fats, making it a suitable option for those focused on calorie control for weight management. It keeps your protein shake as lean as possible without added macronutrients, and you won’t have to work out how adding milk changes your shake’s nutritional profile.
Taste and texture
Water results in a thinner, lighter shake that some people find more refreshing. While it may lack the richer taste that milk provides, water allows the natural flavour of the protein powder to come through. This can be a positive for those who prefer a straightforward, no-fuss shake or who enjoy the natural flavour of their protein powder.
Drawbacks
Water’s lightness may make protein shakes feel less filling and less satisfying compared to milk. The texture may feel thinner and not as indulgent, which might not appeal to everyone. If the protein powder has a strong flavour, water won’t mask it as well as milk, which could be a drawback for some.
Ideal uses:
- Before activity, providing hydration and protein without weighing you down.
- Between meals, giving a light protein boost without adding calories.
- For making a quick, convenient protein shake on the go, such as at the gym or the office.
- For those who need to avoid milk due to intolerances or allergies.
- For weight loss goals or simpler calorie management.
Beyond protein shakes
A protein shake is the easiest way to use protein powder and is the gateway to protein supplementation for many of us. But, if you’re looking for more inspiration on how to use your protein powder beyond the milk vs water debate, our protein recipes might be just what you need.
Find everything from protein pancakes to sandwiches and salads in our recipe blog, with the latest ideas from nutrition experts.
The bottom line: milk or water for your protein powder?
So, do you drink your protein shake with water or milk? When it comes down to it, it depends on your personal goals and taste preferences. Milk adds a creamy texture and extra nutrients, making it ideal for those looking to increase calories and enjoy a richer shake.
On the other hand, water keeps things light and low-calorie, perfect for anyone focusing on weight management or a quick, convenient protein boost.
Experimenting with both options can help you discover what works best for you. Ultimately, it’s all about making your protein intake fit seamlessly into your routine and goals.
Discover The Organic Protein Co. difference
Our organic whey protein blends beautifully, whether you choose milk or water. Free from artificial additives and full of natural goodness, every whey protein shake will support your health goals in the cleanest way possible. Explore our range today and sign up for our newsletter to receive tips, recipes, and the latest on nutrition.
Written by Daniel Whitehead
Daniel is the founder of The Organic Protein Co. Raised on a small farm, he studied horticulture at Merrist Wood College in Surrey where he developed a real passion for organic farming. Since 2014, he has led the charge for organic whey protein powders in the UK.
