Almond Milk for Workouts & Protein Powders: The Pros and Cons

When you’re planning your workout routine and looking to optimize your nutrition, every detail matters - even the type of liquid you use to blend your protein powder. Regular cow’s milk is the go- to standard but if you’re lactose intolerant, vegan, or simply looking for a light and flavorful alternative, almond milk could be the answer for you. The real question is, just how good is almond milk for your body, workout recovery, and nutritional goals?

As with all nut milks, almond milk is made by blending almonds with water and then straining out the solids, leaving behind a smooth, milky liquid. It has a naturally sweet, nutty flavor and a light, creamy texture - though it’s generally thinner than dairy milk. Unsweetened varieties can be especially appealing for those watching their sugar intake, and it’s great for people who can’t (or prefer not to) consume dairy.

• Great for Sensitive Stomachs: If you’re lactose intolerant or have a dairy allergy, almond milk can help you sidestep digestive discomfort altogether.
• Vegan-Friendly: Almond milk fits into a plant-based diet with no issues.

• Calorie Control: Unsweetened almond milk often contains far fewer calories than dairy milk, which can be helpful if you’re on a cutting phase or watching your overall energy intake.
• Better for Some Diets: Lower calorie content can help you stay within your macro goals, especially if you’re trying to lose fat or maintain a lean physique.

• Easy to Mix: Almond milk tends to mix smoothly with most protein powders, especially if you’re using a good-quality shaker or blender.
• Pairs with Many Flavors: The mild, nutty flavor can enhance certain protein powder flavors (like vanilla or chocolate) without overpowering them.

• Added Vitamins and Minerals: Many brands fortify their almond milk with vitamins D and E, and sometimes calcium, helping you meet your daily micronutrient requirements.
• Healthy Fats: While the fat content is generally quite low, the small amount present is mostly unsaturated, which is considered heart-healthy.

• Less Protein Than Dairy: Almond milk usually contains 1 gram (or less) of protein per cup, compared to around 8 grams in a cup of cow’s milk. If you’re trying to maximize protein intake for muscle recovery and growth, this could be a drawback.
• May Need Additional Protein Sources: You’ll likely have to rely more heavily on your protein powder or add other high-protein ingredients to your shake to meet your daily needs.

• Sweetened Varieties: Flavored and sweetened almond milk can contain added sugars, which drive up calorie counts and spike insulin levels.
• Check Labels: It’s important to read the nutrition facts to ensure you’re not drinking more sugar than intended.

• Less Creamy: If you prefer a thick, milkshake-like protein drink, almond milk might feel a little thin in comparison to dairy milk (though you can experiment with brands or try almond-coconut blends to get a creamier texture).
• Might Feel Less Filling: Some people find that a thinner shake doesn’t keep them as full, meaning you might be hungry again sooner.

• Nut Sensitivities: For those allergic to almonds or other tree nuts, almond milk is obviously not an option.
• Cross-Contamination: If you have severe allergies, ensure the brand is certified safe from cross- contamination with other allergens.

• Water Usage: Almonds require a lot of water to grow. If sustainability is a top priority, you might want to look into brands that source almonds responsibly or consider other plant-based milks.

If you’ve decided almond milk is right for you, or you’re curious to try, it’s worth keeping a few tips in mind:

• Go Unsweetened: Opt for unsweetened varieties to avoid unnecessary sugar and calories.
• Enhance the Creaminess: If you want to thicken the shake, add ingredients like a banana, Greek yogurt (if dairy isn’t an issue), or even a tablespoon of nut butter (again, watch the extra calories if you’re closely tracking macros).
• Pick Quality Protein: Since almond milk won’t add much protein to your diet, choose a protein powder that fits your goals - whey isolate for fast absorption, casein for slow absorption, or a high- quality plant-based option if you’re fully vegan.
• Shake It Well: Almond milk can sometimes separate a bit, so give it a good shake before measuring it out to maintain consistency in texture and nutrition.

Really, that depends on what you’re looking for in your shakes. If you’re aiming to reduce dairy, go plant-based, or cut calories from your diet, almond milk can be a fantastic choice. If your main focus is muscle building and you want every possible gram of protein, you might find dairy milk or a higher-protein plant-based milk (like pea or soy) more beneficial.

Ultimately, almond milk’s benefits (light, dairy-free, low in calories) may outweigh its drawbacks (low protein, sometimes thin texture) for many people. The key is to weigh your priorities - taste, nutrition, sustainability - and experiment with what fits your lifestyle.