Is Almond Milk Good For Bodybuilding? (Bulking & Cutting)

As a bodybuilder, your diet is crucial to improving your physique and reaching your goals—especially when you're cutting.

A lot of bodybuilders turn to almond milk to replace dairy because it's macro-friendly, can be used in protein shakes, and it's fairly affordable.

But is the best milk option for bodybuilders?

Almond milk is an excellent choice for weight loss and management, which can be essential to bodybuilding. However, its low amount of protein is not the best plant-based milk for gaining muscle. 

Read on for a more in-depth explanation and the best times to drink almond milk during your bodybuilding journey. 

Is Almond Milk Good For Bodybuilding?

Almond milk is good for bodybuilding when going through the cutting stage and becoming as lean as possible. It has a low-calorie intake which is great when trying to lose weight. 

Nutritional information for an eight-ounce glass of almond milk made with only almonds, water and salt is listed below. The nutritional information may fluctuate depending on the ingredients in your milk and the brand you purchase. 

Almond Milk and Weight Loss/Management

There are a few ways that almond milk may help with weight management. Almond milk is low in calories.

This means that substituting almond milk for higher-calorie milk can help reduce calorie intake. 

Almond milk has no saturated fat or cholesterol and is a great choice for anyone looking to lose weight.

Replacing dairy or high-calorie plant-based milk with almond milk can significantly reduce your caloric intake and help you lose the necessary weight for a show or competition. 

Almond milk is also paleo, keto, and whole30 friendly. 

The Health Benefits of Almond Milk

Almond milk goes far beyond just helping you lose weight.

With essential vitamins and minerals, it has several health benefits that can help you along your bodybuilding journey. 

Almond Milk and Heart Health

Unsweetened almond milk has zero saturated fat and no cholesterol.

In fact, it can even help lower cholesterol, being great milk to consume for heart health. 

Almond milk contains plant sterols which block the absorption of cholesterol. The vitamin E in almond milk can help lower your body’s bad (LDL) cholesterol.

Lowering or maintaining healthy cholesterol can help prevent heart disease, heart attack, and stroke. 

Almond Milk Can Help Your Immune System 

High in vitamin E, almond milk is a great addition to the diet of those looking to support their immune function.

Vitamin E is known to be one of the most effective nutrients to stimulate your immune system. 

This vitamin helps to protect against the breakdown of polyunsaturated fatty acids, which are important fats that contain immune cells.

Vitamin E has been shown to enhance specific immune cells during infection and disease by increasing the release of chemical signals to certain cells in the body such as macrophages and leukocytes.

Getting sick can be a hurdle for anyone, but it can be a major setback if you are a bodybuilder. 

If your immune system is down, it can directly affect your energy levels, workout routines, and diet, affecting how you can prepare for a show or competition. 

Best Almond Milk for BodyBuilding 

If you decide to include almond milk in your diet while bodybuilding, we suggest staying as natural as possible. 

Opt for unsweetened milk made with simple and clean ingredients. 

While we generally recommend sticking to milk with only a few ingredients (almonds, water, and maybe salt), bodybuilders can benefit from some additional nutrients.

The easiest way to do that is with fortified milk. 

The problem with most fortified milk though, is it often includes questionable ingredients.

The best option we've found that's affordable and has decent ingredients is from Whole Foods.

365 by Whole Foods Market Almond Milk 

The 365 almond milk contains additional nutrients such as vitamin D and calcium. You can find the nutritional information below.

Whole Foods almond milk is fortified with essential vitamins and minerals; it is also a great price compared to other organic almond milk. 

Make it at Home 

Making almond milk at home is quick, easy, and a great way to ensure the milk is made with natural ingredients that are good for your body. 

While you can make simple, unsweetened almond milk with just almonds and water, adding a few extra ingredients will ensure you get the nutrients you need. 

To make almond milk at home, you will need a cheesecloth, blender and container to store it in. Below is a recipe for fortified almond milk. 

• 1/2 cup raw almonds soaked overnight
• Two raw brazil nuts soaked overnight
• 2 cups of filtered water
• Two 250 mg calcium citrate complex with 125 mg magnesium citrate

For protein, add a scoop of chia seeds. 

The first step is to soak the almonds in water overnight.

Next, combine the ingredients, blend until smooth, strain in cheesecloth and pour into a storable container. You can leave this in the fridge for up to five days. 

Cons of Drinking Almond Milk for Bodybuilding 

While almond milk can be a great addition to your bodybuilding diet, there are a few cons to consider. 

Almond Milk is Low in Protein 

Almond milk is significantly lower in protein compared to other milk.

One eight-ounce glass has one gram of protein, while soy and dairy milk have eight grams per serving.

You need sustainable amounts of protein to contribute to muscle gain in bodybuilding. 

The amino acids received from protein help repair and maintain your muscle tissue while increasing muscle mass. 

Repetitive exercises and heavy lifting can actually break down your muscles, but the amino acids from protein help to repair and protect them. 

Consuming enough protein after exercise will ensure your muscles receive the necessary nutrients needed to repair themselves so you can be ready for your next workout. 

Almond Milk Contains Lower Calcium Compared to Other Milk 

Almond milk made with only almonds, water, and sea salt contains 30 mg of calcium per serving which is 2% of the recommended daily intake.

One-percent Dairy milk, on the other hand, has 305 mg of calcium, while sesame milk contains 300 mg of calcium. 

While calcium is widely known to support strong, healthy bones, it also has a crucial role in the contraction of your muscles and allows them to relax.

If your muscles cannot relax, it will be hard to regain the energy needed for a sufficient workout. 

What Plant-Based Milks are Best For Bodybuilding?

While almond milk can be great to have on hand during a cutting season, when you are aiming to bulk, you may want to switch to an alternative plant-based milk that will help you put on muscle.  

Pea Milk 

Pea milk is low in cholesterol and an excellent source of protein, with eight grams in each serving, making it a great choice for bulking and building muscle. 

Pea milk is also great for dietary restrictions such as keto and whole 30 and is allergen-free. 

With double the calories of almond milk, you may want to avoid pea milk when trying to cut weight. 

Sesame Milk 

Sesame milk is packed with eight grams of protein and has nearly as much calcium as whole dairy milk, two essential nutrients for muscle health and growth.

These two benefits make sesame milk a great post-workout option.

With its creamy texture, this is an ideal milk to cook with or add to your favorite recipe. 

Soy Milk 

Soy milk is generally easy to find and contains 7-20 grams of protein per serving. This is among the highest protein content for plant-based milk. 

Best Way to Consume Almond Milk for Bodybuilding 

Add almond milk to some of your favorite meals for extra nutrients. Below are two healthy options that are great to implement into your bodybuilding diet.

Protein Shake 

Almond milk is a great addition to your protein shake when you want to keep the calories low while maintaining a great flavor and creamy texture.

For extra nutrients, you may want to opt for fortified almond milk; just make sure it is unsweetened. 

Chia Pudding 

Chia pudding is a quick and easy meal packed with nutrients. Chia seeds are loaded with antioxidants, omega-3, protein and fiber.

They’re great to combine with almond milk as they add the nutrients almond milk lacks. 

You can enjoy this as breakfast or even turn it into a healthy dessert that will satisfy your sweet tooth. 

Here’s what you will need to make this:

• Three tablespoons of chia seeds
• 1 cup of unsweetened almond milk

Combine these two ingredients in a bowl or jar and store in the refrigerator overnight.

Add cinnamon, vanilla, or your favorite nut butter to the mixture for more flavor. The following day top it with your favorite fruit and enjoy. 

If you want to add more of a flavor boost, here's a great recipe from Soaked Almonds.

Cut Fat With Almond Milk

Almond milk is a great choice for bodybuilding when focusing on slimming down before bulking up. 

With its several nutrients, it can still be a great plant-based alternative; however, it doesn't have the high protein and calcium you're typically searching for when you're looking to put on muscle.  

Soy milk is a great alternative to almond milk that may better suit your diet as a bodybuilder.