Semi-skimmed milk
Values per 100 g — CIQUAL data (ANSES).
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A handy base for shakes and porridges
Semi-skimmed milk provides a bit of everything for 46 kcal per 100 ml: 3.3 g of protein (whey + casein blend), 4.8 g of carbs (lactose) and 1.5 g of fat, plus calcium. It is not a concentrated protein source, but an excellent liquid base.
In a whey shake, a porridge or a smoothie, it adds protein, calcium and some calories — handy when bulking.
How to use it
Base of an oat porridge, liquid for a shake (whey + milk = more protein and calories), or simply as a drink. When bulking, whole milk brings more calories; when cutting, semi-skimmed or skimmed lightens the intake.
What if you digest lactose poorly?
Some people tolerate lactose poorly (digestive discomfort). In that case there is lactose-free milk, or fortified plant drinks — but beware, the latter are often far lower in protein than cow's milk.
Cow's milk or plant drink?
Not all 'plant drinks' are equal on protein. Almond or oat drinks contain very little (often < 1 g/100 ml): they are mostly liquids, not protein sources. Soy drink is the closest to cow's milk (~3 g/100 ml).
If you drink plant-based for taste, ethics or intolerance, choose a calcium-fortified version and, ideally, a soy base so you don't lose the protein. Otherwise, read the label and make up the protein elsewhere.
What to pair it with
Milk serves as a base for a porridge or a protein shake.
Key takeaways
- 46 kcal/100 ml: protein, calcium and some carbs.
- Ideal base for porridges and shakes (whey + milk).
- Whole when bulking, semi-skimmed/skimmed when cutting.
- Lactose intolerance: lactose-free versions.
Frequently asked questions
Is milk good for muscle building?
Yes: it provides quality protein (whey + casein), calcium and is perfect for shakes and porridges. It is not a concentrated protein source, but an excellent base.
Whole or semi-skimmed milk?
It is a matter of calories: whole milk brings more energy (useful when bulking), semi-skimmed or skimmed are lighter (useful when cutting). Protein content barely changes.
Do you need to drink milk to build muscle?
No, it is not mandatory: milk is a handy base and a good source of calcium, but you can build muscle without it, using other protein and calcium sources. If you are lactose intolerant, go for lactose-free milk or a fortified soy drink.
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