Beverages, CYTOSPORT, Muscle Milk, ready-to-drink
Whole food · Beverages
Photo: Wikipedia
This is a ready-to-drink, protein-fortified milk beverage designed for post-workout recovery or a quick protein boost. It has a smooth, creamy, and slightly sweet vanilla or chocolate flavor, with a texture similar to a thin milkshake. Nutritionally, it's a low-calorie, high-protein option with minimal sugar.
Calorie split: 45% protein · 17% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love its convenience and great taste, making it an easy and enjoyable way to increase protein intake. It's a popular, culturally ingrained choice in fitness communities for its role in post-exercise nutrition.
⚠️ Watch-outs & how to enjoy it better
Some may find the taste artificial or overly sweet, and it contains common allergens like milk and soy. For those watching sodium or sugar, check labels, as versions can vary. To counteract, pair it with whole foods like fruit or nuts for a more balanced snack, or choose lower-sugar varieties.
Key benefits
- High protein content supports muscle repair and growth.
- Low in calories, making it suitable for weight management.
- Convenient, portable source of protein.
- Contains added vitamins and minerals for nutritional support.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Muscle Milk' name was inspired by the concept of 'milk' as a perfect food, but it contains no actual milk—it's a non-dairy, soy-based formula.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 52.0 kcal |
| Energy | 218 kj |
| Protein | 5.9 g |
| Total lipid (fat) | 2.2 g |
| Ash | 0.68 g |
| Carbohydrate, by difference | 2.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.78 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 95.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 27.6 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.60 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 33.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.69 ug |
| Vitamin B-12, added | 0.69 ug |
| Vitamin A, RAE | 88.0 ug |
| Retinol | 88.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 294 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.83 mg |
| Vitamin D (D2 + D3), International Units | 28.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.36 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is Muscle Milk actually milk?
No, despite the name, Muscle Milk is a non-dairy, soy-based beverage. It's formulated to mimic the nutritional profile of milk but is suitable for those avoiding dairy.
When is the best time to drink it?
It's commonly consumed within 30-60 minutes after exercise to aid muscle recovery. It can also serve as a convenient protein-rich snack between meals.
Can I use it in cooking or baking?
Yes, it can be used as a liquid protein boost in smoothies, oatmeal, pancake batter, or even coffee. Its flavor pairs well with chocolate, vanilla, and coffee.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.52 kcal/g · 45% calories from protein · 0.2 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.