Best curd and drinks for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Whey shake with milk comes first; nimbu pani comes last.

1. Whey shake with milk265 kcal · 32 g protein · 1 glass · Yes
2. Whey shake (with water)120 kcal · 24 g protein · 1 scoop · Yes, as part of a protein-rich meal
3. Peanut butter banana shake337 kcal · 13 g protein · 1 glass · Yes, as part of a protein-rich meal
4. Banana shake263 kcal · 9 g protein · 1 glass · Not for protein
5. Badam milk214 kcal · 8 g protein · 1 glass · Not for protein
6. Cold coffee239 kcal · 7 g protein · 1 glass · Not for protein
7. Mango shake230 kcal · 7 g protein · 1 glass · Not for protein
8. Sweet lassi180 kcal · 6 g protein · 1 glass · Not for protein
9. Haldi doodh135 kcal · 6 g protein · 1 glass · Not for protein
10. Salted lassi120 kcal · 6 g protein · 1 glass · It helps, but you will need more protein alongside
11. Coffee with milk107 kcal · 5 g protein · 1 cup · Not for protein
12. Curd90 kcal · 5 g protein · 1 katori · 150 g · It helps, but you will need more protein alongside
13. Cucumber raita78 kcal · 4 g protein · 1 katori · 160 g · It helps, but you will need more protein alongside
14. Masala chai82 kcal · 3 g protein · 1 cup · Not for protein
15. Chaas48 kcal · 2 g protein · 1 glass · It helps, but you will need more protein alongside
16. Fresh orange juice106 kcal · 2 g protein · 1 glass · Not for protein
17. Sugarcane juice180 kcal · 0 g protein · 1 glass · Not for protein
18. Nimbu pani60 kcal · 0 g protein · 1 glass · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.