Nutritional powder mix (Muscle Milk)
Common food
Photo: Wikipedia
Muscle Milk is a powdered protein supplement designed to support muscle recovery and growth, typically mixed with water or milk into a shake. It has a smooth, often chocolate or vanilla-flavored taste with a slightly chalky texture that improves when blended. Nutritionally, it's a dense source of protein, packing over 45 grams per 100 grams of powder.
Calorie split: 44% protein · 18% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its effective, no-fuss protein boost that fits easily into a busy lifestyle, and the familiar, dessert-like flavors make it a treat rather than a chore. Its cultural footprint is solid in gyms and among athletes as a reliable recovery tool.
⚠️ Watch-outs & how to enjoy it better
Some find the taste artificial or overly sweet, and the high protein load can cause digestive discomfort or bloating in sensitive individuals. To mitigate this, start with a half-serving mixed with plenty of water, and consider pairing it with a fiber-rich food like berries to aid digestion.
Key benefits
- High protein content supports muscle repair and growth
- Convenient, shelf-stable source of complete protein
- Fortified with vitamins and minerals like calcium and vitamin D
- Contains a blend of fast- and slow-digesting proteins
- Low in sugar compared to many meal replacements
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Muscle Milk was inspired by the composition of human breast milk, aiming to provide a balanced ratio of proteins and fats for optimal absorption.
Full nutrition (USDA data · scales with serving)
| Water | 15.0 g |
| Energy | 411 kcal |
| Protein | 45.7 g |
| Total lipid (fat) | 17.1 g |
| Carbohydrate, by difference | 18.5 g |
| Fiber, total dietary | 7.1 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 500 mg |
| Iron, Fe | 8.6 mg |
| Magnesium, Mg | 200 mg |
| Phosphorus, P | 643 mg |
| Potassium, K | 1129 mg |
| Sodium, Na | 329 mg |
| Zinc, Zn | 7.1 mg |
| Copper, Cu | 1.0 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 30.0 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.86 mg |
| Niacin | 10.0 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 200 ug |
| Folic acid | 200 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 340 ug |
| Choline, total | 81.6 mg |
| Vitamin B-12 | 3.0 ug |
| Vitamin B-12, added | 3.0 ug |
| Vitamin A, RAE | 750 ug |
| Retinol | 750 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 7.1 mg |
| Vitamin E, added | 7.1 mg |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.62 g |
| SFA 18:0 | 0.93 g |
| Fatty acids, total monounsaturated | 12.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 11.6 g |
| MUFA 20:1 | 0.31 g |
| MUFA 22:1 | 0.16 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.06 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 |
| Cholesterol | 21.0 mg |
FAQ
Is Muscle Milk a complete protein?
Yes, it contains all nine essential amino acids necessary for muscle repair and growth.
Can I use Muscle Milk as a meal replacement?
While high in protein, it lacks the balanced macros and micronutrients of a full meal; it's best used as a supplement, not a sole meal source.
Is it suitable for lactose intolerance?
Many versions use filtered milk protein or are lactose-free, but always check the label as formulations vary.
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 4.11 kcal/g · 44% calories from protein · 7.1 g fiber · 5.7 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.