Protein drinks are one of the most popular sports supplements, but can be pricey. Many athletes or people trying to increase muscle mass can easily meet their protein needs with regular foods. The standard recommendation is for 20 grams of protein within an hour following a weight training session. (Note that researchers continue to refine recommendations for the ideal amount of protein needed to get the best muscle gains from your workouts.) You can easily get 20 grams of protein if you are eating a meal soon after lifting. (Click here for blog containing info on foods providing 15 grams of protein) If you prefer a protein drink, one of the least expensive options is milk. Check out the chart below to compare the cost of some popular protein drinks compared with milk. Remember, that building muscle mass also requires eating enough calories throughout the day.
| Product | Price | Grams of Protein | Cost per Gram of Protein | Cost for 20 grams of protein | Ounces needed for 20 grams of protein |
| Core Power – 14 oz. | $2.00 | 26 g | $0.077 | $1.54 | 10-11 oz. |
| Muscle Milk – 14 oz. | $2.50 | 25 g | $0.10 | $2.00 | 11-12 oz. |
| TruMoo High Protein – 14 oz. | $2.49 | 25 g | $0.10 | $2.00 | 11-12 oz. |
| TruMoo Lowfat Chocolate Milk | $1.79 | 14 g | $0.128 | $2.56 | 20 oz. |
| Milk (1%) – 1 quart | $2.19 | 32 g | $0.068 | $1.36 | 20 oz. |
| Milk (1%) – ½ gallon | $2.49 | 64 g | $0.039 | $0.78 | 20 oz. |
| Milk (1%) – 1 gallon | $2.79 | 132 g | $0.021 | $0.42 | 20 oz. |
Products and prices at a popular New England convenience store in January 2020
© 2020 Kathleen Searles, MS, RDN, CSSD, LD