Which is a Better Source of Protein: Milk or Protein Shake?

When it comes to muscle recovery and building muscles, a lot of people go for protein shakes and only few people will grab a liter of milk as a source of protein. I personally recommend drinking milk as post-work out for health reasons. First, I have not heard of anyone who needs to go to their medical provider for kidney dialysis because of drinking milk, but I have heard a lot of people having to undergo such procedure because of drinking protein shakes. Second, did the ancient Greeks consume protein shakes? I am not aware hahaha but they are symbols of good physique. (Just look at the statues they have made and read the history on how many sports that were originated by ancient Greeks). Lastly, man, have you consider how much money you have to spend by buying whey protein or some other kind (variation or whatsoever) compared when you buy 4 liters of milk which gives you 4 servings per liter? (go on check google).

According to this site: http://stronglifts.com/milk-post-workout-build-muscle-gains/, there are 5 reasons why you should drink (or consider mik) as post workout.

  • Muscle Gains. Research shows a mix of slow and fast digesting protein is superior for lean body mass gains. Milk is 80% casein, 20% whey.
  • Fat Loss. Dairy calcium increases fat loss. The fat in milk keeps you full longer which decreases hunger and thus helps you to lose fat.
  • Recovery. Milk is a fluid and has electrolytes. Research shows milk is superior to water and sport drinks for rehydration post workout.
  • Cheap. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it’s one of the cheapest foods available.
  • Easy. Milk requires zero preparation. 1 quarter (1 liter) milk can be a perfect post workout meal depending on your daily caloric needs.

Also, according to http://www.mensfitness.com/nutrition/what-to-drink/milks-benefits-fit-guys, milk has plenty of protein-about nine grams per 8-ounce glass—and that protein contains all eight essential amino acids, which means it’s complete and can be readily used by your body for repair and growth. For hard gainers, who need to cram down protein every three hours, milk can be a major boon. Drinking an extra, and inexpensive, 30 grams of protein a day won’t leave you feeling too stuffed for one of your regular feedings.

Okay, okay, you might say that you have lactose intolerance. Well, you can buy Goat’s milk which has less lactose and the chemical structure of goat’s milk is similar to that of breast milk. So, let us say, you are considering milk as a post work out drink. Now, which brand is better, if not, the best? (Ah! I really hate commercialism and consumerism but for the sake of giving information, here we go). Check out the table below:


Source: http://www.chefjayskitchen.com/2014/10/philippine-milk-madness-best-tasting.html

Please keep in mind that most milk brands here in the Philippines are not really fresh from farms but are UHT processed to prolong its life (did I use the proper term). Well, I grew up in a province where fresh cow’s milk is available; I would say that cow’s milk has more distinctive taste than UHT Processed milk.

Are there any Health Risks in Drinking UHT Processed Milk?

Yes, I have said that milk is better than protein powders but let me clarify that not all brands are healthy as there are some brands that have some issues. Though I do not have the list of what brands are tested positive for melamine, please have time to check this link: http://www.gmanetwork.com/news/story/123257/news/nation/we-re-testing-more-than-50-milk-brands-bfad

Also, there are some issues wherein some people found strange contents inside their milk brand of choice like solidified paper, carton, or something. So, better have time to read more about milk.