Should I use milk or water to make my protein shake?

Keep with water.

Hi Jack,

Feel free to mix it with milk but that adds 120 calories, 11 grams of carbs (as lactose - milk sugar) and 5 grams of fat (for semi-skim milk).

Contrary to rumor, milk doesn't slow the absorption of whey protein or have any other negative effects on the effects of whey protein.

so if you need the extra calories and you like a creamy-tasting shake, go with milk. If you're watching calories, go with water.