You've heard of whey protein as an essential complement to your bodybuilding training, but you're still wondering about the ideal whey/water or whey/milk dosage and whether to mix whey with water or milk?
Don't worry, you're not the only one asking these questions.
Whey protein has become the dietary supplement of choice for many sportsmen and women, whether they are bodybuilders, endurance athletes or simply people looking to increase their protein intake.
However, despite its widespread use, whey dosing remains an often misunderstood subject.
Contents
The perfect whey/water or whey/milk ratio
How much liquid should I use to prepare my whey?
The amount of liquid to use to prepare your whey shaker depends on several factors.
In general, it's recommended to mix one dose of whey with around 150 to 250 ml of liquid. However, this ratio may vary depending on the consistency you prefer for your shake.
- If you like your shake thicker, use less liquid.
- If you prefer your shake more liquid, use more liquid.
It's also important to note that if you use milk, your shake will generally be thicker than if you use water. You can use a milk base to add thickness, while mixing in a majority of water to avoid adding too much richness.
And how to prepare it? Nothing could be simpler: here's a short video guide to mixing water-whey.
Should whey be prepared with water or milk?
One of the most common questions among whey protein users is whether the shake should be prepared with water or milk.
This is an important question, because the liquid you use can affect not only the taste and texture of your shake, but also its caloric and nutritional intake.
The answer therefore depends on your objectives: weight gain, maintenance, lean...
Logically, using water to prepare your protein shake is the lowest calorie option. And a shaker of whey mixed with water will only provide you with the calories present in the dose of whey used.
Milk, on the other hand, adds extra calories. However, it should be noted that it is also a source of protein, vitamins and minerals, which can be useful for those looking to boost their nutritional intake.
You can then include type in your choice. If you're looking to boost your calorie intake as part of a weight gain program, for example, you'll prefer whole milk.
Here is a table summarizing the most common types of cow's milk:
| Milk / Vegetable milk | Calories | Protein (g) | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|
| Whole cow (weight gain) | 98 | 4,8 | 7,4 | 5,2 |
| Semi-skimmed cow (maintenance) | 70 | 4,8 | 7,1 | 2,4 |
| Skimmed cow (dry) | 51 | 5,0 | 7,5 | 0,2 |
The following table shows the calorie and macronutrient intake of different types of milk per 150 ml (recommended dose for a 30-gram whey shaker):
| Milk / Vegetable milk | Calories | Protein (g) | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|
| Cow | 68 | 3,4 | 4,7 | 3,6 |
| Goat | 102 | 6,7 | 7,4 | 6,5 |
| Ewes | 143 | 9,4 | 11,5 | 9,7 |
| Soybeans | 68 | 5,9 | 3,9 | 2,4 |
| Almond | 20 | 0,6 | 1,5 | 1,6 |
| Rice | 70 | 0,3 | 17,1 | 1,3 |
| Oats | 45 | 1,5 | 7,5 | 1,3 |
| Coconut | 20 | 0,2 | 1,1 | 1,6 |
Finally, the following table shows the nutritional information for a 30g shaker of whey, with or without whole cane sugar, mixed with each of the different types of milk and water.
| Milk / Vegetable milk | Calories (classic range) | Calories (sugar-free range) | Protein (classic range) (g) | Protein (sugar-free range) (g) |
|---|---|---|---|---|
| Water | 45 | 34 | 18 | 22 |
| Whole cow | 201 | 154 | 28,6 | 27,3 |
| Semi-skimmed cow | 173 | 126 | 28,6 | 27,3 |
| Skimmed cow | 154 | 107 | 28,8 | 27,3 |
| Goat | 205 | 158 | 30,5 | 29,0 |
| Ewes | 246 | 199 | 33,2 | 31,7 |
| Soybeans | 171 | 124 | 29,7 | 28,2 |
| Almond | 123 | 76 | 24,4 | 22,9 |
| Rice | 173 | 126 | 24,1 | 22,6 |
| Oats | 148 | 101 | 25,3 | 23,8 |
| Coconut | 123 | 76 | 23,8 | 22,3 |
Note that our sugar-free range is the lowest-calorie whey, so it's best used for short, targeted periods, such as during a dry period. If need be, read our article on when, how and why to add plant milk to your whey shaker.
You now have all the information you need to choose the most suitable type of liquid. The rest is a matter of taste!
Did you know that whey protein actually comes from milk? In this way, mixing your whey with milk can seem very natural!
Can I use hot water or hot milk for my shaker?
Consuming a whey shaker with hot water or hot milk is perfectly possible.
Our article on cooking whey explains that heat can actually denature the proteins contained in whey, meaning it can alter their molecular structure.
However, this heat-induced protein denaturation actually has little effect on the nutritional value of the proteins.
However, you must take into account the type of whey you consume.
Some whey contain additives and sweeteners which, when exposed to heat, can transform into potentially harmful compounds (this is notably the case with sucralose).
It is therefore advisable to choose a whey without additives if you plan to mix it with water or hot milk.
Whey is a convenient, easy-to-consume form of protein, often used as a snack or protein supplement before or after a sports session. It's an effective way of increasing protein intake throughout the day, which is beneficial for muscle building.
However, it's important to note that heating whey could slow down its assimilation, which could have an effect on the timing of its consumption, particularly for those taking it as part of their post-workout recovery. Find out more in our article on the state of knowledge on the metabolic window.
Ultimately, using whey in a shaker of hot water or milk remains a viable option, as long as you take the time to consider the type of powder you're using and adjust your diet and exercise program accordingly.
In the morning, as a snack or even at night, whey can be consumed at different times of the day, depending on your personal muscle-building and nutritional needs and goals.
