What is the Best Drink to Gain Muscle?

December 22, 2025 •

3 min read

According to a 2018 review of research, cow's milk can significantly help in muscle addition when combined with weightlifting. Knowing what is the best drink to gain muscle is crucial for optimizing your fitness results, providing the necessary protein and carbohydrates to repair and build muscle tissue after a workout.

Quick Summary

Several beverages, including protein shakes, milk, and natural juices, provide the essential nutrients for muscle growth and recovery. Hydration, electrolytes, and the right protein-to-carb ratio are vital components to consider for effective muscle building.

Key Points

Protein is essential: Drinks with high-quality protein, like whey, casein, or plant-based options, are critical for muscle repair and growth after exercise.
Carbs are crucial: A balanced mix of carbs and protein, as found in chocolate milk, helps replenish muscle glycogen stores depleted during intense workouts.
Hydration is non-negotiable: Staying well-hydrated is vital for nutrient transport, muscle function, and preventing performance decline.
Timing matters: Consuming a recovery drink within an hour post-workout is most effective for muscle protein synthesis and repair.
Natural options work: Juices like tart cherry and watermelon offer anti-inflammatory benefits and help reduce muscle soreness naturally.
Creatine enhances performance: Adding creatine monohydrate to a drink can provide muscles with quick energy for high-intensity workouts and increase strength.

The Scientific Basis for Muscle-Building Drinks

Building muscle requires a combination of resistance training and proper nutrition, with fluid intake playing a critical role. When you work out, your muscle fibers experience micro-tears, which are then repaired and rebuilt to be stronger. This process, known as muscle protein synthesis, is dependent on an adequate supply of amino acids, the building blocks of protein.

Equally important is the replenishment of glycogen stores, the primary fuel source for high-intensity exercise. Post-workout, consuming a drink with a balanced ratio of carbohydrates and protein is key for faster recovery and muscle growth. Proper hydration also maintains optimal muscle function, helps transport nutrients, and flushes out toxins, all of which are essential for gains.

Protein Shakes: A Convenient Powerhouse

Protein shakes are a popular and effective option for muscle gain due to their convenience and high protein content. They are especially useful immediately after a workout when muscles are primed to absorb nutrients.

Whey Protein: This fast-digesting protein is rich in essential amino acids, particularly leucine, which stimulates muscle protein synthesis. It's easily absorbed by the body, making it an excellent choice for a post-workout drink.
Casein Protein: A slow-digesting protein that releases amino acids gradually, casein is ideal for sustained muscle repair, such as before bedtime.
Plant-Based Proteins: Options like pea, brown rice, and hemp protein offer an alternative for vegans or those with dairy sensitivities.

Milk and Other Dairy Options

Cow's milk is an affordable muscle-building beverage, providing a balanced mix of high-quality proteins, carbs, and fats. Chocolate milk is often recommended for recovery due to its carbohydrate-to-protein ratio, which aids in replenishing glycogen stores and muscle repair. It also contains electrolytes. A homemade Greek yogurt smoothie can provide protein, probiotics, and healthy fats.

Natural Juices and Hydrators

Certain juices support muscle recovery due to their antioxidant and anti-inflammatory properties. Tart cherry juice has antioxidants that may reduce inflammation and muscle soreness. Watermelon juice contains citrulline, which can increase blood flow to muscles and reduce soreness. Coconut water provides electrolytes but may need to be paired with protein for intense workouts.

Supplements: Creatine and Beyond

Creatine monohydrate is a researched supplement that supports muscle growth and strength, particularly for weightlifting. It is often mixed with water or juice for consumption. Electrolyte drinks help replace minerals lost through sweat, aiding in preventing cramps and maintaining fluid balance. {Link: GoodRx https://www.goodrx.com/well-being/movement-exercise/best-post-workout-drink} provides more details on various post-workout options.

Comparison of Muscle-Building Drinks


Drink	Best For	Protein Source	Key Nutrients	Speed of Digestion
Protein Shake	Post-Workout Recovery, High Protein Intake	Whey, Casein, Plant-Based	Complete Amino Acids, BCAAs	Fast (Whey), Slow (Casein)
Chocolate Milk	Post-Workout Recovery, Balanced Carbs/Protein	Casein, Whey	Carbs, Protein, Electrolytes	Moderate
Greek Yogurt Smoothie	Sustained Calories, Healthy Weight Gain	Dairy, Nuts	Probiotics, Protein, Healthy Fats	Slow
Tart Cherry Juice	Reducing Muscle Soreness, Anti-inflammatory	-	Antioxidants, Anthocyanins	Fast
Creatine Drink	High-Intensity Performance, Strength	-	Creatine Monohydrate	Fast (Powder Mixed)

Conclusion

The best drink for muscle gain depends on individual goals, timing, and diet. Options like whey protein shakes, chocolate milk, or tart cherry juice are effective for post-workout recovery or reducing soreness. Consistency with your chosen drink, a balanced diet, and resistance training are key to maximizing muscle growth. For personalized advice, consult a healthcare professional.

A Deeper Dive into Hydration for Gains

Proper hydration is essential for muscle building, impacting performance and nutrient delivery. Aim for 2–3 liters of water daily, increasing intake around workouts. Incorporating water-rich foods can also help.

Timing Your Drink for Maximum Benefit

The post-workout period is when muscles are most receptive to nutrients. Consuming a protein and carb drink within an hour after exercise supports repair. Consistent fluid intake throughout the day is also important for muscle function.

Frequently Asked Questions

For the fastest results, consume a protein and carbohydrate-rich drink immediately after a resistance training workout. A whey protein shake or chocolate milk is an excellent choice as it provides quickly absorbed protein to stimulate muscle protein synthesis and carbs to replenish energy stores.

While milk is an excellent source of protein, carbs, and calories for muscle growth, drinking excessive amounts like a gallon daily can lead to an overly high intake of saturated fat and calories, and may cause digestive issues. It is better to incorporate milk in moderation as part of a balanced, calorie-surplus diet.

Yes, you can build muscle with plant-based protein drinks, but it's important to choose products with a complete amino acid profile. Many quality vegan protein powders combine sources like pea, brown rice, and chia protein to provide all essential amino acids necessary for muscle repair and growth.

For most moderate workouts, plain water is sufficient for hydration. Sports drinks are typically only necessary for high-intensity, long-duration exercise (over 2 hours) to replace lost electrolytes and carbohydrates. For muscle gain, a drink with both protein and carbs is more beneficial post-workout.

The most important time to consume a protein shake is within an hour after finishing your workout. This period is when your muscles are most receptive to nutrients, helping to maximize muscle protein synthesis and recovery.

A homemade smoothie is an excellent natural option. Blend Greek yogurt or plant-based milk with a banana, a scoop of nut butter, and some berries. This provides a balance of protein, carbs, and healthy fats necessary for muscle building and recovery.

Creatine is most commonly taken in a powder form mixed with water or juice, making it easy to consume. While it can be taken in other forms like capsules, mixing it into a drink ensures quick absorption and delivery to your muscles, where it provides energy for intense exercise.