Although there are many many other types of milk available in most grocery stores, we will focus on the 3 most popular options; cow's, soy, and almond.
Cow’s or soy milk is a complete protein, meaning it contains all 9 essential amino acids (EAAs) that the body is unable to make. Without the 9 EAAs, protein is unable to carry out its specific function. Almond milk, on the other hand, is an incomplete protein, meaning that it’s missing more than one EAA.
Protein per 8 ounces:
- Cow’s milk: 8 grams
- Soy milk: 7 grams
- Almond milk: 1 gram
Cow’s milk and soy milk are your best options for muscle building, weight loss and recovery, because they are complete proteins. If you tolerate and enjoy cow’s milk, this is your best option as one that is highest in the amino acid specifically responsible for “turning on” muscle building (Leucine). Almond milk is a fine addition throughout the day, but do not rely on it as protein source.