Discover whether water or milk creates the ideal protein shake for your fitness goals. Learn how this simple choice affects ...

Protein shakes are said to be extremely important for those seeking to build muscles, boost bone health, and achieve weight loss. So the big question is how to make your shake—with water or milk?

Vij suggests a mix of whey and casein for optimal muscle growth. “Look for 20–30 grams of protein per serving, plus BCAAs for ...

This might include adding protein powder to your food or drinks, and choosing high-protein options, such as lean meats, seafood, eggs, low-fat dairy, legumes, and nuts.