Is it better to drink protein powder with water or almond milk?

October 29, 2025 •

4 min read

The liquid base you choose for your protein shake can significantly impact its calorie count, taste, texture, and absorption rate. Determining if it is better to drink protein powder with water or almond milk depends entirely on your specific health and fitness goals. For some, the low-calorie nature of water is a clear winner, while others prefer the enhanced flavor and texture of almond milk.

Quick Summary

This article breaks down the pros and cons of mixing protein powder with water and almond milk, comparing nutritional content, taste, and digestion speed to help you make the best choice based on your fitness objectives.

Key Points

Weight Loss: Water is the superior choice for weight loss goals, as it adds zero extra calories to your protein shake, helping maintain a calorie deficit.
Taste and Texture: For a richer, creamier, and more milkshake-like consistency, unsweetened almond milk is a much better option than water, which produces a thin, light shake.
Absorption Speed: Water allows for the fastest possible digestion of protein, making it ideal for immediate post-workout recovery, while almond milk's fat content slightly slows absorption.
Calorie Impact: Water is calorie-free, whereas unsweetened almond milk adds a small number of calories (approx. 30-40 per cup), a trade-off for improved flavor.
Dietary Needs: Unsweetened almond milk is an excellent dairy-free, lactose-free alternative for those with sensitivities or who follow a vegan diet.
Convenience: Water wins for convenience, requiring no refrigeration and being universally accessible for on-the-go mixing.

Water vs. Almond Milk: The Ultimate Protein Shake Comparison

When preparing a protein shake, the age-old dilemma of water versus almond milk is a common one. While seemingly simple, this choice affects everything from your shake's taste and texture to its calorie count and digestion speed, all of which can influence your progress toward your fitness goals. The optimal choice is not universal; it depends on your dietary needs, personal preferences, and training objectives.

The Case for Water: Simplicity and Speed

Mixing protein powder with water is the most straightforward option and a staple for many athletes. Its primary advantage is its simplicity and lack of additional calories. For those focused on a calorie-deficit diet for weight loss, a water-based shake is ideal because it allows you to get your protein boost without any extra fat or carbohydrates. This helps keep your total daily calorie intake low, a fundamental requirement for fat loss.

Key benefits of using water:

Zero Added Calories: Water adds no calories, fat, or carbs, keeping your shake as lean as possible.
Rapid Absorption: Since water has no fat or fiber to slow things down, a whey protein shake mixed with water is digested and absorbed quickly. This is particularly beneficial post-workout when muscles need amino acids fast for recovery.
Convenience: Water is readily available and requires no refrigeration, making it the perfect on-the-go option for a quick mix at the gym or office.
Hydration: Especially important during and after exercise, water-based shakes contribute to your overall hydration levels.

Potential drawbacks of using water:

Less Flavorful: Without the creaminess of milk, water can produce a thinner, less satisfying shake, especially with certain protein powder flavors.
Less Satiety: A water-based shake may not be as filling, leaving you feeling hungry sooner compared to a milk-based one.

The Appeal of Almond Milk: Flavor and Texture

Almond milk, particularly the unsweetened variety, offers a middle ground between water and dairy milk. It adds a creamy, rich texture and a nutty flavor that can greatly enhance the palatability of your protein shake, making it feel more like a treat. This is a huge plus if you find water-based shakes unappealing. Almond milk is also a popular choice for those with lactose intolerance or those following a plant-based diet.

Key benefits of using almond milk:

Improved Taste and Texture: Creates a creamier, more milkshake-like consistency that many prefer.
Low in Calories (Unsweetened): Unsweetened almond milk adds relatively few calories compared to dairy milk, making it a viable option for calorie-conscious individuals who want better flavor.
Dairy-Free and Lactose-Free: An excellent alternative for vegans or those with dairy sensitivities, helping to avoid digestive discomfort.
Added Nutrients: Many brands of almond milk are fortified with vitamins and minerals, such as calcium and Vitamin D.

Potential drawbacks of using almond milk:

Slower Absorption: The small amount of fat in almond milk can slightly slow down the digestion of your protein powder compared to water, which isn't ideal for immediate post-workout recovery but can improve satiety.
Low Protein Content: Almond milk on its own contains very little protein (about 1 gram per cup for most brands), so the protein boost comes almost entirely from the powder.

Protein Powder Liquid Base Comparison


Feature	Water	Unsweetened Almond Milk
Calories	Zero	Very Low (approx. 30-40 kcal/cup)
Protein	No added protein	Very low added protein (approx. 1g/cup)
Digestion Speed	Very Fast	Slightly Slower due to fat content
Taste/Texture	Thin, Light, Can be bland	Creamy, Richer, and more flavorful
Ideal Goal	Weight Loss, Quick Post-Workout Recovery	Calorie-Controlled Weight Loss (flavor focus), Dietary Restrictions (lactose-free)
Convenience	Excellent (needs no refrigeration)	Good (best chilled, requires refrigeration)
Dietary Suitability	Universally suitable	Plant-based, Vegan, Lactose-intolerant

Making Your Choice Based on Fitness Goals

Your ultimate decision should align with your primary objective. If you're in a calorie deficit aiming for weight loss, water is the best choice to maximize protein intake while minimizing calories. However, if you find water-based shakes so unappetizing that you skip them, the slightly higher calorie count from unsweetened almond milk is a small price to pay for consistency.

For those looking to gain muscle mass or bulk, the choice is less critical as long as you meet your total daily calorie and protein goals. While dairy milk offers more calories and protein, unsweetened almond milk can still serve as a tasty, low-calorie base if you get your additional energy and nutrients from other sources. The key is to ensure your overall diet supports your bulking phase.

Practical Considerations and Customization

Beyond taste and calories, consider other factors. Are you typically on the go? The convenience of water is unmatched. Do you have digestive issues with dairy? Almond milk is a gentle, lactose-free alternative. You can also experiment with a 50/50 mix of water and almond milk to find a balance of creaminess and calorie control that works for you.

For boosting the nutritional profile, you can add other ingredients regardless of your base liquid:

Fruits: Add frozen berries or a banana for sweetness, fiber, and extra vitamins.
Nut Butters: Add a tablespoon of peanut or almond butter for healthy fats, extra protein, and a thicker texture.
Seeds: Flax or chia seeds can add fiber and omega-3s.

Conclusion

The debate over whether it is better to drink protein powder with water or almond milk has no single correct answer. Water is the most efficient and calorie-conscious choice, offering rapid absorption and unmatched convenience, perfect for weight loss or post-workout recovery. Unsweetened almond milk provides a more satisfying taste and texture with minimal extra calories and is an excellent dairy-free alternative. The best liquid is the one that aligns with your specific goals and makes your protein supplement a consistent, enjoyable part of your routine. Ultimately, both liquids serve as an effective vehicle for your protein powder, and the right choice is simply the one that helps you stay on track.

For more nutritional details on various milk types, the USDA's FoodData Central is a valuable resource.

Frequently Asked Questions

A protein shake with water is generally better for weight loss because it adds zero calories, helping you stay within a calorie deficit. Unsweetened almond milk is also a low-calorie option and can improve taste, which may help with consistency.

Yes, mixing protein powder with almond milk can slightly slow down absorption compared to water due to the small amount of fat it contains. However, this is not a significant concern unless you require immediate protein delivery, such as for a very specific post-workout window.

For most people, almond milk provides a richer, creamier texture and better overall flavor than water, making the shake more enjoyable to drink.

If you are lactose intolerant, you should avoid dairy milk and opt for water or a plant-based alternative like almond milk. This allows you to still enjoy protein shakes without risking digestive issues.

Yes, you can use almond milk after a workout. While water is absorbed faster, the slight delay from almond milk's fat content is not likely to impact your recovery significantly. The most important thing is consuming protein to start the muscle repair process.

Most brands of almond milk contain very little protein, typically around 1 gram per cup. The protein content of your shake will come almost entirely from the protein powder itself.

Yes, mixing water and almond milk is a great way to balance the benefits of both. You can get a slightly creamier texture than a pure water shake while still keeping the calorie count lower than a pure almond milk shake.