Is it alright to use milk when mixing whey protein shakes?
Q: I hate the way that whey protein tastes and the texture of it when I mix it in water. So I make my postworkout shakes by adding one scoop of whey to two cups of 2 percent milk. Is that OK or do I have to cut out the milk for water for the best results?
A: It's perfectly fine to mix your postworkout whey in 2 cups of reduced fat milk. Since you're drinking two cups of milk, that's an added 16 grams of protein to your 20 grams of whey for a total of almost 40 grams of protein. Since milk protein is about 80 percent casein and 20 percent whey, that comes out to about 23 grams of whey protein and 13 grams of casein protein. That's a great combination for recovery and muscle building after workouts. In addition to protein, 2 cups of refuced-fat milk will provide a little more than 20 grams of carbs. Although milk is low on the glycemic idex (meaning its carbs digest slowly and do not quickly raise blood sugar levels), it is high on the insulin index. A high insulin index means milk spikes insulin levels, which is important after workouts to recover properly and push muscle development. Research shows that milk is effective after workouts. One study from the University of Texas Medical Branch (Galveston) discovered that milk significantly boosted muscle protein synthesis - the scientific term that means muscle growth, when given after workouts. In fact, whole milk worked better than skim. So don't worry about the 10 grams of fat you're getting in 2 cups of reduced-fat milk, it won’t repair recovery but may actually enhance it.
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