5 Muscle-Building Milk Alternatives
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<p class="slide-count desktop-hidden">1 of 6</p><img width="650" height="360" src="/uploadfile/2024/1210/20241210102150779.jpg">“Got Milk?”
Milk isn’t flying solo anymore; it’s now sharing the dairy spotlight with several milk alternatives that are made from nuts, seeds, rice, and grains. According to Consumer Reports, 21 percent of Americans have indicated that they’ve purchased more milk alternatives. Almond milk, rice milk, and coconut milk make it more tolerable for vegans and those who are lactose intolerant.Before you’re the next, “Got Milk?” campaign in the gym, get a better understanding of each milky alternative. You may surprise yourself with what you may be pouring into your protein shake tomorrow.
almonds
Almond Milk
Almond milk is made from skinned almonds, which get broken down with water — filtering out solid pieces. Even unsweetened almond milk has a bit of sweetness. One cup of unsweetened almond milk clocks in at 30 calories, 2.5 grams of fat, and one gram of protein. Pros: It’s low in calories compared to other “milks,” and it’s is fortified with vitamins E, A, and D, and calcium. Cons: The milk is low on fiber and protein due to the filtration process. Use In: Coffee, cereal, smoothiesSmoothie Recipe: 1 cup of unsweetened almond milk, 1 scoop of chocolate whey protein powder, 1 tbsp of peanut butter, 1 banana
Coconut Milk
Coconut milk is made by combining filtered water and coconut liquid — producing something similar in consistency to low-fat dairy milk. One cup of coconut milk contains 80 calories, 5 grams of fat (saturated), and 7 grams of carbs. Pros: It’s low in calories and contains the least amount of sodium compared to other milk alternatives. Brands like Silk Original Coconut Milk are fortified with vitamin B12, an essential vitamin that plays a key role in metabolizing your macros. Cons: The fat that’s present in coconut milk is saturated fat — five grams of fat per serving. This is less than eight percent of your total daily value for fat. Use In: Smoothies, cereal, coffee, oatmeal, functioning as a thickener Smoothie Recipe: 1 cup of coconut milk, 1 scoop whey protein powder, 1/2 ounce of sliced almonds, 1/4 cup of oats
Rice Milk
Rice milk is simply made by mixing cooked rice with water, followed by enzymes to convert the starches to sugar. The taste: light and sweet. One cup packs 70 calories, 2.5 grams of fat, and 11 grams of carbs. Pros: Since this milk is fast-digesting, drink a glass prior to working out or post-workout to refuel your hard-trained muscles. It’s also hypoallergenic and is usually fortified with calcium and vitamin D. Cons: If you’re watching your carb macros, rice milk isn’t carb friendly. Use In: Baked goods
Soy Milk
Soy milk was one of the first non-dairy milks on the market — made by soaking and cooking the soybeans, then separating the liquid from the beans. It’s slightly sweet, and some brands have a hint of tofu flavoring. One cup of soy milk has 131 calories, 4 grams of fat, 15 grams of carbs, and 8 grams of protein. Pros: It has the same amount of protein as cow’s milk, and it’s rich in potassium — an essential vitamin that prevents muscle cramps. Cons: Studies have shown that overconsuming soy can inhibit testosterone levels. Use In: Coffee, smoothies, cerealSmoothie Recipe: 1 cup of soy milk, 1 cup of frozen blueberries, 1/4 cup of oats, 1 scoop of whey protein powder
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Kefir Milk
Kefir is a unique dairy milk that’s similar to drinkable yogurt and tastes like Greek yogurt. When you’re looking to cut the fat content for a milk, choose non-fat kefir. One cup contains 90 calories, 12 grams of carbs, and 11 grams of protein. Pros: Kefir is loaded with probiotics, which work to boost gut integrity and immunity. As for the nutrition profile, kefir contains vitamin B12, calcium, magnesium, vitamin K2, biotin, and folate. Cons: The only downfall is the taste: sour. Use In: Smoothies and oatmealSmoothie Recipe: 1 cup of non-fat kefir, 1 cup of non-fat vanilla Greek yogurt, 1 scoop of whey protein powder, 1/2 cup of strawberries, and 1/2 cup of blueberries
Button slide previous Back to intro Button slide next"Got Milk?"
Milk isn’t flying solo anymore; it’s now sharing the dairy spotlight with several milk alternatives that are made from nuts, seeds, rice, and grains. According to Consumer Reports, 21 percent of Americans have indicated that they’ve purchased more milk alternatives. Almond milk, rice milk, and coconut milk make it more tolerable for vegans and those who are lactose intolerant.
Before you’re the next, “Got Milk?” campaign in the gym, get a better understanding of each milky alternative. You may surprise yourself with what you may be pouring into your protein shake tomorrow.
Almond Milk
Almond milk is made from skinned almonds, which get broken down with water — filtering out solid pieces. Even unsweetened almond milk has a bit of sweetness. One cup of unsweetened almond milk clocks in at 30 calories, 2.5 grams of fat, and one gram of protein.
Pros: It’s low in calories compared to other “milks,” and it’s is fortified with vitamins E, A, and D, and calcium.
Cons: The milk is low on fiber and protein due to the filtration process.
Use In: Coffee, cereal, smoothies
Smoothie Recipe: 1 cup of unsweetened almond milk, 1 scoop of chocolate whey protein powder, 1 tbsp of peanut butter, 1 banana
Coconut Milk
Coconut milk is made by combining filtered water and coconut liquid — producing something similar in consistency to low-fat dairy milk. One cup of coconut milk contains 80 calories, 5 grams of fat (saturated), and 7 grams of carbs.
Pros: It’s low in calories and contains the least amount of sodium compared to other milk alternatives. Brands like Silk Original Coconut Milk are fortified with vitamin B12, an essential vitamin that plays a key role in metabolizing your macros.
Cons: The fat that’s present in coconut milk is saturated fat — five grams of fat per serving. This is less than eight percent of your total daily value for fat.
Use In: Smoothies, cereal, coffee, oatmeal, functioning as a thickener
Smoothie Recipe: 1 cup of coconut milk, 1 scoop whey protein powder, 1/2 ounce of sliced almonds, 1/4 cup of oats
Rice Milk
Rice milk is simply made by mixing cooked rice with water, followed by enzymes to convert the starches to sugar. The taste: light and sweet. One cup packs 70 calories, 2.5 grams of fat, and 11 grams of carbs.
Pros: Since this milk is fast-digesting, drink a glass prior to working out or post-workout to refuel your hard-trained muscles. It’s also hypoallergenic and is usually fortified with calcium and vitamin D.
Cons: If you’re watching your carb macros, rice milk isn’t carb friendly.
Use In: Baked goods
Soy Milk
Soy milk was one of the first non-dairy milks on the market — made by soaking and cooking the soybeans, then separating the liquid from the beans. It’s slightly sweet, and some brands have a hint of tofu flavoring. One cup of soy milk has 131 calories, 4 grams of fat, 15 grams of carbs, and 8 grams of protein.
Pros: It has the same amount of protein as cow’s milk, and it’s rich in potassium — an essential vitamin that prevents muscle cramps.
Cons: Studies have shown that overconsuming soy can inhibit testosterone levels.
Use In: Coffee, smoothies, cereal
Smoothie Recipe: 1 cup of soy milk, 1 cup of frozen blueberries, 1/4 cup of oats, 1 scoop of whey protein powder
Kefir Milk
Kefir is a unique dairy milk that’s similar to drinkable yogurt and tastes like Greek yogurt. When you’re looking to cut the fat content for a milk, choose non-fat kefir. One cup contains 90 calories, 12 grams of carbs, and 11 grams of protein.
Pros: Kefir is loaded with probiotics, which work to boost gut integrity and immunity. As for the nutrition profile, kefir contains vitamin B12, calcium, magnesium, vitamin K2, biotin, and folate.
Cons: The only downfall is the taste: sour.
Use In: Smoothies and oatmeal
Smoothie Recipe: 1 cup of non-fat kefir, 1 cup of non-fat vanilla Greek yogurt, 1 scoop of whey protein powder, 1/2 cup of strawberries, and 1/2 cup of blueberries