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Water or milk in a protein shake?

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Start with what the drink needs to contribute.

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The mixer changes the total, so compare the

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finished shake rather than treating one liquid as

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the universal best choice.

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Use the actual powder serving and the amount

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of liquid you pour.

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Milk alternatives vary too.

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The word almond, oat or soy does not

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tell you the complete drink's protein or calorie

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content.

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In this fictional example, the powder supplies twenty-four

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grams of protein and one hundred and twenty

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calories. The example milk adds eight grams and

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one hundred and twenty-five calories.

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The finished drink has thirty-two grams and two

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hundred and forty-five calories.

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Water may suit a simple protein addition.

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Milk may help make a more substantial snack.

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Neither calculation tells you that a shake is

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a complete meal or that everyone needs the

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same amount.

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Changing the mixer does not remove ingredients already

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in the powder.

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Water cannot make whey milk-protein-free.

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Read both allergen labels and follow any individual

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advice relevant to your health.

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Taste, price and storage matter because the routine

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has to work in real life.

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The article includes a simple calculation and a

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comparison note you can use for whichever products

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you actually buy.