Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 19, 2023
Your body needs plenty of protein to build, repair, and maintain muscle mass. One easy and tasty way to boost your intake of this nutrient is to consume more high protein milks on a regular basis. Understanding which options offer the most health benefits can help you make the right choices for your body while enjoying more muscle gains.
At the top of the list of high-protein milks are animal-based products. Dairy milk (i.e, cow’s milk) is a popular option among consumers, regardless of their nutrition goals, and it does offer a lot of protein in one serving. An eight-ounce glass of regular milk provides 8 grams, while filtered milk can yield as much as 12 grams in the same serving size.
Although animal products, such as dairy milk, are packed with protein, they also tend to be high in other nutrients your body doesn't need in excess, such as sugar and saturated fats. Some people are also concerned about the antibiotics and hormones in animal products, or about the ethics of industrial farming. Finally, consuming high amounts of dairy or any other animal product can have a significant negative impact on the environment, as it takes a lot of space and energy to produce.
If you're looking for healthy milk alternatives, then plant based milks are the way to go. These options offer a good amount of protein, but without all the unnecessary fats you'll find in most animal or dairy options. Be sure to check the label before you buy though; some plant-based alternatives are higher in sugar than others, and you may want to avoid these.
The champion of plant milk may surprise you; it's pea milk! This product contains eight grams of protein per eight-ounce serving, making it an equal swap for regular dairy milk in terms of protein content. It's also an environmentally conscious choice to make for your health. Peas are capable of enriching the soil, putting nitrogen back into it so it's healthy and usable for continued, sustainable farming.
Perhaps the most popular and well-known plant-based option in high protein milks is soy milk. One eight-ounce serving contains six and a half grams of protein, so it's a great option for muscle gains. Some brands are also a good source of healthy unsaturated fat, which means this milk can leave you feeling satiated longer. Soy milk is easy to find in a variety of flavors, so it's a great option if you want to stick to your go-to supermarket.
Another surprising yet satisfying option is cashew milk, which boasts four and a half grams of protein in each eight-ounce glass. Cashew milk has a very creamy consistency and is rich in healthy fats, making it a great way to support your cardiovascular system. It's also rich in magnesium, a nutrient that's sometimes challenging to get enough of, but plays an important role in muscle function.
A little newer to the supermarket scene, hemp milk offers three grams of protein in each serving of eight ounces. (Don't worry; hemp milk does not contain any of the components that lead to psychoactive effects.) What makes this option stand out among other high protein milks are the numerous overall health benefits it offers. Mainly, it's rich in omega-3s and omega-6 fatty acids which most other milk options don't provide in significant amounts.
With three grams in every eight-ounce serving, oat milk is another high-protein plant option that is quickly gaining in popularity (mostly because of how delicious it is). It's a great alternative for those who have nut, dairy, soy, and/or gluten sensitivities. Because it's made from oats, it also includes similar benefits to this superfood, including numerous vitamins and minerals, lots of fiber, and the power to help you maintain healthy cholesterol levels.
While it's not at the top of the list, almond milk is still a noteworthy option when it comes to healthy milk alternatives. It provides one and a half grams of protein in eight ounces, and while it might not be the most nutrient-dense, it is low in calories, easy to find, and has a very "drinkable" flavor that kids and adults tend to enjoy. Just be sure to stick to the unsweetened options.
If you want to build muscle and add more protein to your diet, be sure to consume a wide variety of other high-protein foods, such as legumes, beans, ancient whole grains, and lean meats. When you can, look to get some of your protein from plant-based options that can offer the most micronutrients with the least calories. Want to have some help in planning your foods to hit your goals? Prospre can help you find good options to help you meet your health and wellness goals. Check out our app to learn more about how we make personalized nutrition easier than ever.
