Protein powder with water or milk: Pros and cons of each

Titus Perry

3/14/2025

Protein powders are some of the most popular supplements in the world, if not the most popular. Athletes, fitness enthusiasts, and everyday people all across the globe regularly use supplemental protein to boost performance, recovery, and overall health. Their popularity has stood the test of time and is not slowing down anytime soon.

It's likely that you or someone you know is currently using or has previously used protein powders of some kind. In fact, some reports claim that as many as 2 in 5 individuals in the United States consumes protein shakes regularly.

It makes sense, the product is so versatile and comes in a variety of different flavors and from a variety of different sources. From pea and soy protein for the plant-based eater, to whey and casein protein. Vanilla, chocolate, strawberry, cookies n cream, banana cream, and more. The options for consumers are plentiful.

One of the other ways in which many of us mix up how we down of protein is in what we mix it with. For many, it comes down to two choices. Milk or water. With the milk there are a ton of different options with some preferring skim, whole, reduced fat, or even plant-based types like almond, oat, and coconut. For the sake of this example, we will focus of cow's milk, namely whole, or reduced fat.

Pros and cons of using milk for your protein shake

Pros

• Ideal for those looking to bulk

• Added nutrient punch

• Hydrating

• Tastes delicious

• More options

Cons

• Not ideal for weight loss

• Takes longer to digest

• Not suitable for those with lactose intolerance

Pros and cons of using water for your protein shake

Pros

• Ideal for weight loss/fat burning

• Hydrating

• quick and easy to digest

• Convenient

• mixes easier

Cons

• Sometimes tastes bland

• Not as suitable for those looking to bulk

Which one should you choose?

When deciding between mixing your protein in water or milk, one must consider what their fitness and performance goals are. Each method yields different results. One can potentially jeopardize a weight loss regime whereas the other supports it, one can yield suboptimal or even negative results for a bulking cycle whereas the other helps maximize it. Both will help to build or at least preserve existing muscle tissue very well and support other markers of good health such as increased immunity and improved skin and hair.

The choice is yours; the most important thing is to choose what will help you achieve your goals because at the end of the day, that's what it's meant for.