Which is the best milk for my protein powder?

January 26, 2024 8:44 PM

I'm looking to maximize protein, calcium and other nutrients within my budget limits while choosing between cow and soy milk.

I just started taking this cheap protein powder because I don't get enough protein for my weight/age considering that I do weight-training. I tried mixing it with water but it was sourish and undrinkable.

I am now looking for a milk to mix it into. I haven't been down the dairy aisle for years because regular milk usually gives me digestive issues (yogurt and cheese are fine) and the choices have proliferated (A2 milk, lactose free and ultra-filtered).

I live in Asia so soy milk is cheap as it is part of the traditional diet and locally-produced. Western soy milk brands like Silk are more expensive. Local cow milk consumption and calcium intake is very low (mostly coming from green vegetables and soy products like tofu). Most of us are probably lactose intolerant. I am concerned about osteoporosis as I age because my calcium intake is even lower than my protein intake (like most Asians).



I have done a lot of research and it's basically down to cow milk (which kind?) versus unsweetened soy milk based on price and nutrition. Almond milk is too expensive, often has additives and is not nutritionally comparable to cow milk. Soy is the cheapest option, easily-digestible but it is lower in protein and other nutrients compared to cow milk. It comes closer nutritionally than any of the plant milks though. The calcium is not inherent but added in the form of calcium carbonate and I wonder if it is absorbed as well as dairy calcium.

I just bought ultra-filtered milk as an experiment. It tastes different from regular full cream milk but it's amazing in that it has not given me the runs and I feel perfectly fine after drinking it. The catch being the higher price tag. I have limited money to spend on food each month and I'm not sure I can afford to drink this regularly.

I will try A2 milk and lactose free milk next. I think lactose free milk is probably the cheapest of the cow milks if I cannot drink regular milk. It will have less protein and more sugar than ultra-filtered milk but be a lot cheaper. Or if I really want to save money, I can just go for the soy milk.

Is a pricier food staple is worth it given the superior nutrition? Is it worth it to buy the ultra-filtered milk and scrimp on other food? Or should I just buy a case of cheaper lactose free UHT milk in bulk which will last me a whole month as a reasonable compromise? I plan to drink one cup everyday at breakfast so a one liter carton should last 3 days. Can scientifically-informed Mefites give me some good advice?

posted by whitelotus to Food & Drink (7 answers total)

Response by poster: Forgot to say that I investigated calcium supplements in the hope of meeting my calcium needs in a cheaper way but it seems that supplements are not absorbed as well as calcium from food sources. Supplements may have adverse health effects as well.

I also note that cow milk seems to be more filling than soy milk. I am less hungry before lunch and therefore not tempted to snack.
posted by whitelotus at 9:05 PM on January 26

Best answer: Have you tried using lactase enzyme tablets with regular milk? (In US the best known brand of this is called Lactaid.) I don't know how the price compares to just buying lactose free milk but it might be another option worth considering.
posted by metahawk at 9:16 PM on January 26 [5 favorites]

I use Lactaid brand 2% milk (liquid, from the refrigerator) for exactly this purpose. My protein powder mixes very well with it, actually gets kinda frothy, good texture and tastes excellent.
posted by jerome powell buys his sweatbands in bulk only at 9:17 PM on January 26

Soy milk with added calcium and your protein powder, if it satisfies your mouth, is a really good solution. Calcium carbonate and calcium citrate are the common fortifiers and both are easily absorbed by the body as long as you have sufficient vitamin D, which you may wish to consider as a (inexpensive) daily supplement.
posted by seanmpuckett at 6:48 AM on January 27 [2 favorites]

Response by poster: metahawk: I didn't think of that at all! I don't know of anyone who buys lactase because milk is not part of the local diet so no one feels obliged to drink it. I think I've seen some other brand on the shelves but supplements are expensive here so I'll check iherb prices.
posted by whitelotus at 7:10 PM on January 27

Response by poster: sibylvane, I do eat at least one can of sardines every week but I can't stomach them at breakfast. Also, they're the cheapest canned fish available but they do get expensive if I eat too many cans per week. If I eat two or more, they run out too quickly. In fact, I have to restock my stash soon.
posted by whitelotus at 10:14 PM on January 28

Response by poster: Update: I have tried A2 milk and it 100% lives up to the hype and higher price. I highly recommend it to anyone with dairy problems. Although it is not lactose-free, it doesn't upset my stomach like regular milk and works as well as the ultra-filtered. The price is about the same as the lactose-free and ultra-filtered.

I also bought some lactase pills as an experiment. They were not cheap. After factoring in the cost of each pill, it turns out that I barely save any money by not buying the lactose-free. The pills work if I remember to take them with the first sip of milk in that I'm not rushing to the loo. However, I'm still gassy afterwards so I think I will stick to buying the lactose-free milk. Another issue is that I worry I will forget to take the pill and end up in the loo, especially if I have to be out later. It's just safer to keep milk that won't upset my stomach in the fridge.

After I finish my lactase pills (luckily it is a small bottle), I will buy lactose-free, ultra-filtered or A2 milk depending on what the supermarket has in stock and alternate with dirt-cheap calcium-fortified unsweetened soy milk for the sake of my wallet. I dislike the taste of the unsweetened soy but it can't be helped.
posted by whitelotus at 1:44 AM on February 16