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Protein · Answer
In South Africa, mix whey with water for the lowest calories and simplest digestion, or with milk for about 8 g extra protein, a creamier taste and roughly 90–170 extra kcal per 250 ml. Water suits cutting and lactose sensitivity; milk suits bulking. Rinse your shaker soon after use, especially with milk and in warm weather.
Use water when you want protein with minimal extra calories or lactose; use milk when you want extra protein and calories. Both work for muscle: the protein itself is the same. The choice is about calories, taste and your stomach.
Values for 250 ml are approximate (check your carton).
| Mixer | Extra kcal | Extra protein | Lactose | Best for |
|---|---|---|---|---|
| Water | 0 | 0 g | none added | cutting, lactose sensitivity, after training in heat |
| Low-fat milk | about 90–120 | about 8 g | about 12 g | moderate calories, creamier taste |
| Full-cream milk | about 150–170 | about 8 g | about 12 g | bulking, hard gainers |
| Lactose-free milk | similar to milk | about 8 g | very low | milk taste with less lactose |
USN's mass-gainer page puts the protein gain from 800 ml of full-cream milk at about 26 g, which matches roughly 3.3 g per 100 ml.
Milk slows stomach emptying a little and adds lactose. Whey concentrate is already about 3–8% lactose (isolate under about 1%), so concentrate plus milk is the combination most likely to bloat a sensitive stomach. If whey upsets you, switch to water first (why whey causes bloating). For an isolate you may tolerate milk better.
Yes. Unflavoured whey tastes plain with water, and an unsweetened product such as ATP Fitness's Unflavoured Isolate (R900 on its shop, R699 on Takealot as an undated PriceCheck snapshot) tastes more neutral than a flavoured tub. The trade-offs are a plain taste and a higher price per 100 g than most flavoured blends. USN Isozero is a flavoured isolate alternative. Blend unflavoured whey into oats, yoghurt or a smoothie, or use cold milk for a milkshake feel.
Rinse within an hour or two. Milk-based residue sours quickly, and a shaker left in a hot car or gym bag breeds smells and bacteria. Wash with hot soapy water, take the lid and ball apart, and dry fully. Replace seals that stay smelly. See how to store whey in the heat and when to take whey, and browse the best whey isolate page. If you have a milk allergy or kidney disease, ask a doctor or dietitian before changing intake.
| Product | Size | Price (source, date) | Servings | R per 30 g protein | R per 100 g powder | Sweeteners |
|---|---|---|---|---|---|---|
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99 (USN shop (za.usn.global), 2026-10) | — | R38.53 | R111.68 | not stated |
| ATP Fitness Unflavoured Whey Protein Isolate | 800 g | R900 (ATP Fitness shop, 2026-10) | — | — | R112.50 | None |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.