Semi-skimmed milk

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.

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.

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.

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.

A 250 ml glass of semi-skimmed milk represents about 115 kcal, 8 g of protein, 12 g of carbs and under 4 g of fat. It is not a food that will send your protein total through the roof on its own, but two or three glasses over the day, or a shake made with milk rather than water, give a meaningful contribution with no effort.

Milk is also one of the most convenient calcium sources, a mineral essential for bones and muscle contraction. It also provides vitamin B12, riboflavin and iodine, depending on the serving and any fortification. For an athlete, it is a good nutritional complement, to include in your macro calculations using the label values.

The difference is almost entirely about fat and therefore calories. Semi-skimmed milk, with its 1.5 g of fat per 100 ml, is a good compromise: it keeps some taste and fat-soluble vitamins for a reasonable calorie cost. Whole milk contains more fat and so more calories; skimmed contains very little.

In practice, take whole milk if you struggle to reach your calories when bulking, and semi-skimmed or skimmed if you are in a deficit and every calorie counts. Protein content barely varies between versions: fat makes the difference in the total.

Milk is the base of several recipes on the site: the oat, banana and peanut butter porridge, the banana and peanut butter protein smoothie, the banana and whey overnight oats, the homemade oat, milk and banana mass shake, the oat and blueberry pancakes and the protein French toast. In each of these it adds creaminess, liquid and a few grams of protein.

For a porridge, heat the milk gently with the oats while stirring, without letting it boil too hard so it doesn't overflow or stick to the bottom. For a shake, pour the liquid first, then the powder, and shake well: milk foams more than water, so leave a bit of room in your shaker.

UHT (long-life) milk keeps several months unopened at room temperature, but must be refrigerated once opened and used within three or four days. Fresh pasteurised milk is kept cold from purchase and is consumed sooner, according to the date shown. Never leave an opened carton at room temperature for hours.

If the milk smells sour, curdles or changes taste, throw it away. Also avoid leaving a milk shaker in your gym bag for hours: mixed with powder, it spoils fast. Prepare it at the last moment or keep it cold in an insulated bottle.

When bulking, milk is an easy way to add liquid calories: a shake of whey + milk + oats + banana can exceed 500 kcal without you having to chew an extra meal. When cutting, it is still useful, but count it: its liquid calories go unnoticed and add up fast if you drink several glasses.

Common mistakes: not measuring milk in recipes (an extra 100 ml is 46 kcal more), believing it replaces a real concentrated protein source, or drinking sweetened flavoured milk thinking it is a sporty choice. Read the label and prefer the plain version.

Lactose-free milk is real milk whose lactose has been pre-digested: its protein and calcium composition stays very close to regular milk. It is often the best option if you digest lactose poorly but want to keep milk's nutritional contribution. The taste is slightly sweeter.

If you prefer a plant drink, choose it plain, with no added sugar and fortified with calcium, favouring soy for protein. Always compare labels, as nutritional gaps between plant drinks are much bigger than between cow's milks.

After a session, the body needs protein to repair muscle fibres and carbs to replenish its stores. Milk offers both in a single glass, with liquid to help you rehydrate. A glass with a piece of fruit or a handful of oats makes a simple, inexpensive recovery snack.

Stay realistic: milk does not replace a real protein-rich meal. Consider it a boost, to combine with eggs, fish, lean meat or legumes to reach your daily total.