Muscle Milk, a line of nutritional supplements manufactured by CytoSport, includes ready-to-drink smoothies popular among athletes who desire a protein shake supplement that tastes good. Muscle Milk smoothies are a nutritional supplement, therefore the FDA does not regulate the product or evaluate any of the health benefit claims on the packaging.
Types
Muscle Milk comes in a variety of sizes, flavors and nutritional compositions. It is available in regular, diet and light formulations that range in size from 11 oz. to 17 oz. Flavors include vanilla, chocolate and strawberry creme, as well as more exotic flavors such as cafe latte, banana creme and cake batter. All Muscle Milk smoothies are lactose- and gluten-free, though you may still be allergic to them if you have soy allergies.
Nutritional Content
The serving size and nutritional content for Muscle Milk smoothies varies. The smoothie contain 160 to 250 calories and 10 g to 25 g of protein per serving. Muscle Milk smoothies contain both whey and casein protein, which give you all of the essential amino acids needed for muscle building. They also contain 15 percent or more of over 20 vitamins and minerals.
Effectiveness
There is little existing research into the effectiveness of Muscle Milk smoothies as of summer 2011. However, both whey and casein proteins can be effective at raising muscle growth rates when used in combination with resistance training. CytoSport also makes claims that Muscle Milk, particularly the diet smoothies, can help suppress hunger to aid in weight loss, but the American Council on Exercise notes in its review of the product that these claims are unsubstantiated.
Guidelines
While Muscle Milk smoothies are a significant source of protein, registered dietitian Katie James points out that it is not likely you need supplemental protein as a part of your diet. At the recommended daily allowance of 0.8 g per kilogram of body weight, a 150 lb. adult only needs 55 g of protein per day. James states that power athletes, such as bodybuilders, only require around twice this amount. Always try to get your protein from dietary sources such as lean meat, nuts and soy products before you turn to a dietary supplement like Muscle Milk.
References
- CytoSport.com: 14-oz. Muscle Milk Ready-to-Drink
- American Council on Exercise; Health eTips Newsletter--CytoSport Muscle Milk Review; February 2010
- "Strength and Conditioning Journal"; Protein Intake--Effect of Timing; Jay R. Hoffman; December 2007
- University of Nebraska; Nutrition--The Competitor's Edge; Katie James; 2010
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