Milk Vs Whey Protein : Which Is Best?

Milk Vs Whey Protein: Which Is Best Option For You?

Most of the fitness trainers in youtube suggests you to Add whey protein in your diet plan. But, at the same time some youtubers is saying that whey protein is made from milk. So, don’t consume whey protein start consuming Milk. Now, many poeple confused that what could I do and which option is best for me milk or whey protein.

So, Today in this Article I will clear all of your myths and misunderstanding regarding to milk and whey protein.

Nutritional Comparison Of Milk and Whey Protein

Whey protein is made from milk, therefore, both are the highest quality protein sources which means that they are a complete protein having all essential amino acids in appropriate quantities and are highly bioavailable. 

For the sake of comparison, let’s take 75 percent whey protein because when you’re paying for a whey protein, you should get a good amount of protein in it, hence any good protein powder with 75% or more protein content is recommended that comes at about Rs 2500/kg. 

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So basis this, one scoop of whey (33g) will give 25 g of protein, and on the other hand, milk is only 3% protein, so to get the same amount of protein from milk as whey’s one scoop, one has to drink 800 ml milk.

While, whey has minimum fat and carbs and 800 ml of milk will give 28 g of fat, of which 17g (60%) is saturated, and 32 g carb, One scoop of whey gives 120 calories at Rs 82, and 800 ml milk gives 475 calories in Rs 43 (Rs 27/500 ml packet).

So the point is that drinking almost a liter of milk to get the same amount of protein as one scoop of whey may not be practical and digestible for many people, but milk is a nutrient-dense food providing a good dose of calcium, b12, etc.

So its consumption will be beneficial unless you are lactose intolerant, but if the question is about completing your daily protein intake, a combination of milk & other quality lean protein sources (this may include whey protein if needed) will be your best bet. 

How To Complete 80g Protien Per Day

• Milk – 500 ml packet – 15g protein
• 2 eggs – 12g protein
• Soy chunks – 50g – 25g protein
• Tofu – 100g – 14g
• Whey – 20g – 15g protein

If you want to squeeze in maximum protein in fewer calories, lean sources such as soy, egg whites, tofu, tempeh, chicken, fish, whole eggs, etc. can be prioritized first and if calories aren’t a big issue, choose as per your wish. 

Find your protein sources from the sheet below.
https://docs.google.com/spreadsheets/d/10XZbicpkw-o6iKzceXhdpMMFA3hfDKFBPxBzJTqizEY/edit#gid=983591962