9 Best Milks for Protein Shakes
Protein shakes are a popular choice for those looking to increase their protein intake and support their fitness goals. While protein powders themselves may not always taste great, using milk as a base for protein shakes can significantly improve their taste and texture. In this article, we will explore the nine best milk options for protein shakes, discussing their nutritional value, taste, and suitability for different dietary needs.
1. Skim Milk
Skim milk, also known as low-fat milk, is an excellent choice for people who want to keep their protein shakes low in fat while still enjoying a creamy texture. Skim milk is made by removing all the milk fat from whole milk, resulting in a product with less than 0.5% fat. Despite its reduced fat content, skim milk provides the same amount of protein as whole milk and contains essential vitamins and minerals such as calcium, phosphorus, and vitamin D. Skim milk is also lower in calories than whole milk, with about 8.5 grams of protein per cup.
Recommended: Natrel Skim Milk
2. Almond Milk
Almond milk is a plant-based milk alternative that can improve the consistency of protein shakes without adding excessive calories. When using unsweetened almond milk, the impact on the overall caloric content of the protein shake is minimal, with as little as 30 calories per cup. While almond milk is not naturally high in protein, you can find varieties of almond milk that have been fortified with added protein to increase the satiety of the shake. Orgain Organic Almond Milk is an unsweetened option with 10 grams of protein per serving. It has a mild flavor, is a good source of calcium, and is free of GMOs, soy, gluten, and lactose.
Recommended: Orgain Organic Almond Milk
3. Soy Milk
Soy milk is an excellent choice for individuals seeking a plant-based, high-protein milk alternative. It provides nearly as much protein as cow’s milk, while being lactose-free and vegan-friendly. Soy milk is also low in cholesterol and saturated fat. It is similar in texture to cow’s milk and can be used as a protein shake substitute. Silk Unsweetened Organic Soymilk is a recommended option, providing 8 grams of protein and 80 calories per cup. It is unsweetened, organic, non-GMO, and provides several vitamins and minerals.
Recommended: Silk Unsweetened Organic Soymilk
4. Low Fat Milk
Low-fat milk, also known as 2 percent milk, is a good choice for people who enjoy the taste of cow’s milk but want to reduce their fat intake. It contains the same amount of protein as whole milk, but with significantly less fat. A cup of reduced-fat milk typically contains 2.5-5 grams of fat, compared to the 8 grams in whole milk. In addition, reduced-fat milk is fortified with vitamins, making it a healthier option. A2 2% Low Fat Milk is a recommended choice, providing 5 grams of fat and 10 grams of protein per serving. It also contains important vitamins A, C, and D, as well as calcium and potassium.
Recommended: A2 2% Low Fat Milk
5. Pea Milk
Pea Milk is a plant-based milk alternative that offers a unique creamy texture and is suitable for those with lactose intolerance or dairy allergies. Made from pea protein extracted from yellow peas, pea milk is fortified with vitamins and minerals to enhance its nutritional value. While the taste of unsweetened pea milk is relatively mild, similar to unsweetened almond milk, it is creamier in consistency. Sproud Pea Milk is a recommended option and contains no added sugar, gluten or soy. It provides 60 calories and 4 grams of protein per cup, as well as vitamins B2 and B12, vitamin A, D, potassium and calcium. Sproud Pea Milk is available in a variety of flavors, including vanilla, chocolate, and barista.
Recommended: Sproud Pea Milk
6. Hemp Milk
Hemp Milk is a seed-based plant milk that offers a unique flavor profile and can be used as a base for protein shakes. It is a blend of water and hemp seeds that provide a creamy texture. Hemp milk is an appropriate choice for individuals seeking a plant-based milk alternative that is rich in omega-3 fatty acids and essential nutrients. However, it is important to note that hemp milk is relatively low in protein compared to other options on this list. Still, if you enjoy the taste of hemp and prefer seed-based milks, hemp milk can be a flavorful addition to your protein shakes.
Recommended: Hemp Milk
7. Oat Milk
Oat milk has gained popularity as a dairy-free alternative with a creamy texture and slightly sweet flavor. It is made by blending oats with water and then straining the mixture to remove any solids. Oat milk is naturally high in fiber and contains beta-glucans, which are beneficial for heart health. While oat milk is not as high in protein as some other milk options, it can still be a good choice for protein shakes. It is important to choose unsweetened oat milk to keep the overall sugar content of the shake low. Oatly Oat Milk is a recommended option, providing 3 grams of protein and 120 calories per cup. It is gluten-free, soy-free, and has no added sugar.
Recommended: Oatly Oat Milk
8. Goat Milk
Goat’s milk is an alternative to cow’s milk that offers a distinct taste and nutritional profile. It is often easier to digest than cow’s milk and contains slightly less lactose. Goat’s milk is a good source of protein, vitamins and minerals, making it a good choice for protein shakes. While goat milk may not be as readily available as other milk options, it can be a viable alternative for individuals who prefer the taste and nutritional benefits it offers.
Recommended: Goat Milk
9. Whole Cow’s Milk
Whole cow’s milk is a classic choice for protein shakes due to its rich, creamy taste and high protein content. It contains a good balance of macronutrients, including protein, carbohydrates and fats. Whole milk is also an excellent source of calcium and other essential vitamins and minerals. However, it is important to note that whole milk is higher in calories and fat than other milk options. If you’re not concerned about the calorie and fat content, whole cow’s milk can be a delicious and nutritious choice for your protein shakes.
Recommended: Whole Cow’s Milk
Bottom line
Choosing the best milk for protein shakes depends on several factors, including personal taste preferences, dietary restrictions, and nutritional goals. Skim milk, almond milk, soy milk, low-fat milk, pea milk, hemp milk, oat milk, goat milk, and whole cow’s milk all offer unique characteristics that can enhance the taste, texture, and nutritional value of protein shakes. Whether you prefer dairy or plant-based milk options, there are plenty of choices to suit your needs. Experimenting with different types of milk can help you find the perfect option that meets your taste preferences and fitness goals. Remember to consider factors such as protein content, calorie and fat content, allergens, and taste when choosing the best milk for your protein shakes.
FAQS
Can I use water instead of milk in my protein shake?
Yes, you can use water instead of milk in your protein shake. However, using milk can improve the taste, texture and nutritional value of your shake.
Is almond milk a good choice for protein shakes?
Almond milk can be a good choice for protein shakes, especially if you are looking for a low-calorie option. While it is not naturally high in protein, there are varieties of almond milk on the market that are fortified with added protein.
Can plant-based milks be used in protein shakes?
Yes, plant-based milks such as almond milk, soy milk, pea milk, hemp milk, and oat milk can be good options for protein shakes. They offer a variety of flavors and textures, and some are fortified with additional protein.
Does low-fat milk have enough protein for protein shakes?
Yes, low-fat milk, also known as 2% milk, contains the same amount of protein as whole milk. It is a good choice for people who want to reduce their fat intake while still enjoying the benefits of protein in their shakes.
Can I use goat’s milk in protein shakes if I am lactose intolerant?
Goat’s milk may be easier to digest than cow’s milk, but it still contains lactose. If you are lactose intolerant, it is best to choose lactose-free milk options such as almond milk, soy milk or pea milk.
How can I choose the best milk for my protein shake?
When choosing the best milk for your protein shake, consider factors such as your taste preferences, dietary restrictions, and nutritional goals. Pay attention to the protein content, calorie and fat content, allergens, and taste of the milk options available to you.