Buyer protection
Contents
Does donkey milk fit into sports nutrition? As a food, it can be part of your diet – but it is not a sports drink or protein shake. Donkey milk is mild, low in fat, and contains relatively high levels of milk sugar, but rather little protein. In this post, we objectively assess the nutritional values and show you how you can use donkey milk in everyday life around training.
What is in donkey milk? Nutritional values at a glance
Anyone interested in sports nutrition first looks at energy, protein, carbohydrates, and fat. With donkey milk, the picture is clear. The values vary depending on the animal, feeding, and lactation phase, so these are typical ranges:
| Nutritional value per 100 ml | Donkey milk (approx.) | Cow milk 3.5% (approx.) |
|---|---|---|
| Energy | 35–45 kcal | 64 kcal |
| Fat | 0.3–1.8 g (mostly under 1 g) | 3.5 g |
| Protein | 1.5–1.9 g | 3.3–3.5 g |
| Lactose | 6–7 g | 4.7 g |
| Calcium | 60–90 mg | approx. 120 mg |
You will always find the exact nutritional values of our products on the label. Our post Ingredients and nutritional values of donkey milk offers a detailed look at all components.
Protein: honestly assessed
A lot is said about protein in sports. Here, an honest look is worth it: Donkey milk contains only about half as much protein as cow milk, with about 1.5 to 1.9 grams per 100 ml. If you want to specifically consume a lot of protein through drinks, donkey milk is not the obvious choice for this.
The protein in donkey milk consists of a larger proportion of whey proteins and a smaller proportion of casein than cow milk. This is particularly interesting for taste and consistency: donkey milk is thin and feels light in the mouth. Anyone looking for a mild milk drink in everyday life will find a reason to try donkey milk – not in special promises.
Carbohydrates: lots of milk sugar
The largest nutritional component in donkey milk is lactose, i.e., milk sugar. With about 6 to 7 grams per 100 ml, donkey milk contains rather more lactose than cow milk. This is also where the slightly sweet taste comes from.
For your planning, this means: A glass with 200 ml of donkey milk provides about 12 to 14 grams of carbohydrates in the form of lactose. If you have poor lactose tolerance or a milk protein allergy, please clarify in advance with your doctor whether donkey milk is an option for you. For comparison: cow milk contains around 4.7 grams of lactose per 100 ml.
Fat and energy: light and mild
Donkey milk is naturally low in fat. The fat content is usually under one gram per 100 ml. The energy content is correspondingly low at about 35 to 45 kcal. If you keep an eye on your energy intake, you can therefore easily plan donkey milk – for example as part of a breakfast or snack.
In addition, donkey milk contains calcium as well as the natural ingredients lysozyme and lactoferrin. We deliberately refer to them here only as components of the milk.
How to use donkey milk in everyday sports
Whether before or after training: donkey milk is above all a delicacy with a mild taste. These ideas have proven themselves in everyday life:
- Pure and chilled: A small glass for breakfast or as a snack.
- In a smoothie: With banana, berries, and oats, a filling drink is created. Anyone who wants more protein can add yogurt or quark, for example.
- In porridge: Let oats soak in donkey milk and combine with fruit and nuts.
- On the go: Our donkey milk powder can be taken in a dry container and mixed when needed.
It is important that donkey milk fits your personal diet. It is one building block among many, not a replacement for a balanced diet.
Fresh donkey milk or powder?
For athletes with a busy schedule, handling is particularly important. Both forms have their advantages:
- Fresh donkey milk: It is hand-milked, laboratory-tested in Germany, and delivered frozen. Store it at −18 °C and thaw it slowly in the refrigerator at 2–7 °C.
- Donkey milk powder: It is freeze-dried and can be stored dry. As a guideline, about 10 g of powder and 90 ml of water make around 100 ml of donkey milk.
Please pay attention to the instructions on the label for both products. Anyone who wants to compare both forms can start with the Mini Duo.
Frequently Asked Questions
Is donkey milk a protein drink?
No. With about 1.5 to 1.9 grams of protein per 100 ml, donkey milk contains less protein than cow milk. It is a mild food, but not a protein concentrate.
When can I drink donkey milk – before or after sports?
This is a question of your personal preferences and your diet. Many drink donkey milk for breakfast or as part of a snack. For specific questions about sports nutrition, contact a nutrition professional.
Does donkey milk contain lactose?
Yes, even rather more than cow milk: about 6 to 7 grams per 100 ml. In case of lactose intolerance or milk protein allergy, please speak with your doctor beforehand.
How long does donkey milk powder last?
You will find the information about shelf life on the label. Store the powder dry, well sealed, and protected from light.
