Adults needing a snack before training
If you have not eaten recently, a portable drink may be convenient. The portion and its carbohydrate and fat matter alongside how much time you have before exercise.
Who might choose a milkshake?
People seeking carbohydrate with some protein
A flavoured milkshake can provide both, but the amounts vary by drink and serving size. Compare what you would consume from the whole bottle rather than treating every milkshake as a protein shake or a meal.
People who need to avoid or assess dairy
Milk allergy, lactose intolerance and choosing not to have dairy call for different checks. The NHS distinguishes lactose intolerance from milk allergy; check the ingredients of any drink you are considering.
What should you check?
Start with when you plan to train and how much you would drink, then read the nutrition and ingredients information for that portion.
| Priority | What to check | Your needs |
|---|---|---|
| Timing and portion | Check bottle volume, carbohydrate and fat for the amount you plan to drink. The British Dietetic Association describes a low-fat, high-carbohydrate snack or light meal two to three hours before exercise; University College London Hospitals discusses snacks 60–90 minutes beforehand when a meal has not been eaten two to three hours before. | I want a snack that fits the gap before training without choosing a larger drink than I intend to have. |
| Protein alongside carbohydrate | Compare both nutrients per bottle, not just per 100ml. Yazoo lists 3.0g protein and 8.7g carbohydrate per 100ml for Banana, with a 200ml recommended serving; Tesco lists 3.7g protein and 11.9g carbohydrate per 100ml for a 330ml Frijj Chocolate bottle. | Some protein would be useful alongside carbohydrate, but I do not want to assume a standard flavoured milkshake has the same contents as a protein shake. |
| Sugars and ingredients | Read total sugars for the portion and look for added-sugar ingredients. Tesco lists sugar syrup and fructose in Frijj Chocolate. UK Scientific Advisory Committee on Nutrition guidance excludes lactose naturally present in milk products from its definition of free sugars, so total sugars do not give a free-sugars figure. | I want to compare what is in the drink without mistaking the label’s total-sugars figure for its added or free sugars. |
| Milk suitability | Check the current ingredients and allergen information for milk. For a lactose-free or non-dairy alternative, check that drink’s own carbohydrate and protein information too; the NHS distinguishes lactose intolerance from milk allergy. | If milk is a concern for me, I need to establish whether this particular drink is suitable rather than choosing by its flavour or appearance. |
Common selection mistakes
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Comparing protein per 100ml but overlooking bottle size
Yazoo’s recommended Banana serving is 200ml, while the Frijj Chocolate bottle listed by Tesco is 330ml. The amount consumed changes the carbohydrate, protein, fat and sugars totals.
Use the nutrition panel to compare the portions you would actually drink, keeping the same units for each product.
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Reading total sugars as free sugars
A nutrition panel reports total sugars. UK Scientific Advisory Committee on Nutrition guidance does not count lactose naturally present in milk products as free sugars, while Frijj Chocolate’s listed ingredients also include sugar syrup and fructose.
Compare total sugars on the label and inspect the ingredients separately; do not treat either check as a measured free-sugars amount.
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Choosing a large drink immediately before exercise
Timing and portion affect whether a drink feels comfortable during training. British Dietetic Association and University College London Hospitals guidance both distinguish a pre-exercise snack from a larger meal eaten earlier.
If you plan to use a milkshake before training, try the intended portion on an ordinary training day and allow for your own tolerance.
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Confusing lactose intolerance with milk allergy
The NHS distinguishes the digestive symptoms of lactose intolerance from food allergy, which can cause serious reactions. Both Yazoo Banana and the Frijj Chocolate product listed by Tesco contain milk ingredients.
Do not choose a standard dairy milkshake if you have a milk allergy. Check the current label, and seek clinical advice if you suspect an allergy or are unsure about recurring symptoms.
Brand and retailer references
These examples show why the exact product and portion matter; a brand name alone does not establish a drink’s suitability.
Yazoo
Yazoo Banana is an example of a standard dairy flavoured milkshake with a 200ml recommended serving.
- Yazoo lists 8.7g carbohydrate, 3.0g protein and 1.1g fat per 100ml for Banana.
- Its listed ingredients include milk and sugar; check the current pack if either affects your choice.
Müller Frijj
The Frijj Chocolate bottle listed by Tesco is a 330ml dairy milkshake, so its whole-bottle totals matter when comparing portions.
- Tesco lists 11.9g carbohydrate and 3.7g protein per 100ml for this product.
- The ingredients include milk, sugar syrup and fructose; the nutrition panel’s total-sugars value is not a free-sugars measurement.
Tesco
Tesco groups ready-to-drink milkshakes, protein shakes and dairy-free drinks as distinct types, which can help frame a comparison.
- Compare the nutrition and ingredients of individual drinks rather than assuming the types are interchangeable.
- A category grouping does not establish the contents or suitability of a particular product.
Joybuy drink options
These Joybuy options are milkshake-style and yoghurt drinks to consider for a pre-workout snack. Compare the portion and current label of each one against your timing, nutrition needs and dairy requirements.
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Applied Nutrition White Chocolate Protein Nutrition Shake, 8 × 330ml
Consider the 330ml portion against the time you have before training. This pack contains eight white chocolate flavour shakes; check the current label for carbohydrate, protein, fat and milk allergens.
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Applied Nutrition Double Chocolate Protein Nutrition Shake, 8 × 500ml
The 500ml bottle is a larger portion to consider if you want a pre-workout drink. The pack contains eight double chocolate flavour shakes; check the whole-bottle nutrition, timing and milk allergens before choosing it.
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REP Vanilla Protein Shakes, 8 × 250ml
A 250ml can may suit someone comparing smaller single-drink portions before training. This vanilla flavour pack contains eight cans; compare the current carbohydrate, protein, fat, sugars and allergen information with the other options.
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LIGHT UP Zero Control Avocado Kale Chia Seed Milkshake Yoghurt Drink, 220ml
This 220ml yoghurt drink is another portion size to compare for a pre-workout snack. Check its current carbohydrate and protein values and ingredients rather than assuming it matches a dairy milkshake or protein shake.
Questions about pre-workout milkshakes
When should I have a milkshake before training?
Allow time for the portion you choose rather than assuming any bottle suits the minutes immediately before exercise. The British Dietetic Association describes a low-fat, high-carbohydrate snack or light meal two to three hours beforehand; University College London Hospitals discusses a carbohydrate-and-protein snack with minimal fat 60–90 minutes beforehand when you have not eaten a meal two to three hours before exercise.
Can a standard milkshake replace a pre-workout meal?
Treat a standard milkshake as a possible snack or top-up, not an automatic substitute for a meal. Its whole-bottle nutrition, the time before training and what else you have eaten determine whether that portion fits your plans.
What if I am lactose intolerant or allergic to milk?
Check the ingredients and do not treat lactose intolerance and milk allergy as the same condition. The NHS notes that milk allergy can cause serious symptoms; Yazoo Banana and the Frijj Chocolate drink listed by Tesco contain milk. If you suspect an allergy, seek clinical advice rather than testing a standard dairy milkshake.
How should I keep an opened milkshake?
Follow the directions on the bottle you buy. Yazoo says to refrigerate its drinks after opening and consume them within three days; do not apply that instruction to another product without checking its own label.