Finding milk for fitness is difficult and easy. In general, milk as a source of protein has good content. We all know that protein is an important substance in the process of building muscle. This content can also be found in the fitness milk. For those of you who are on a fitness regimen and want to know which milk is good for fitness training? For more details, please refer to the description below.
Benefits of fitness milk
Before we know what kind of milk is good for fitness, it helps us explore some of the benefits of milk, especially for fitness needs:
protein
Building muscle is all about the right balance of macronutrients. These include protein, fat, and carbohydrates. High-quality dairy products that are high in protein are very effective for maintaining, restoring, and building muscle.
Consuming dairy-based protein post-workout is a great way to build muscle mass and maintain body composition. Milk protein consists of 20% whey or quark and 80% casein. Quark is milk that is left over from cheese making. Whey is a type of protein that is often used as a composition for fitness milk. Whey protein contains essential amino acids that are easily absorbed by the body.
While casein takes a little longer to digest, it is more likely to be taken at night to meet protein needs while you sleep.
post-workout recovery
After a strenuous workout, you will experience glycogen depletion, dehydration, and fatigue. Drinking milk after a workout can overcome all of these problems. The qualities contained in milk are generally easily assimilated by the body, both macronutrients, and micronutrients. Milk also contains leucine, which forms a chain of amino acids in the body. According to a study, milk helps to support the recovery process after exercise faster.
Milk recommendation for the best fitness
To optimize your training, special fitness milk is a recommended consumption product in your diet program. However, not all milk has the same content. Milk dedicated to fitness generally contains more protein. What is the recommendation for a good type of milk?
whole milk
The type of milk that can be consumed to accompany the first exercise is whole milk. It is said to be pure because it does not go through industrial processes to remove fat and other elements. Don’t worry, whole milk usually only contains 3 to 4% fat, a level that can still be tolerated.
skim milk
Skim milk is more often the choice of those who shape their bodies. The reason is that skim milk contains no fat at all. People who consume skim milk for fitness typically keep their fat intake from meat.
Fresh milk
Then there is fresh milk. It is said to be fresh because the milk does not go through a pasteurization process that is heated to a high temperature. The process removes some of the good bacteria and also kills some of the active enzymes. Some opinions suggest that fresh milk is relatively easier to digest and healthier.
Milk without lactose
For those of you who suffer from lactose allergies, there is also fitness milk that contains no lactose. This is because milk has gone through a special phase that eliminates the lactose content. This type of milk is also suitable for allergy sufferers, as this milk is digested faster in the body.
organic milk
The next type of milk is organic milk. This type of milk is produced by cows that only consume organic ingredients. This type of milk is usually packaged as whole milk and is very low in fat but high in protein. In addition, organic milk contains 5 times more linoleic acid and 70% more omega-3, so it can support the fat-burning process more effectively. Due to its greater benefits, organic milk is the most recommended type of milk to accompany your fitness activities.
How to choose milk for fitness
Before you decide on the type of milk for the right fitness training, you should pay attention to the following things:
Pay attention to the process
Milk made for fitness purposes is generally made in factories. Generally, such products contain hydrogenated sugars and fats. Both of these things increase the risk of diseases ranging from high cholesterol, and diabetes to heart problems. So make sure that the specially selected fitness milk product is safe from both of these things.
In addition, milk processing generally involves pasteurization and homogenization. Pasteurization has already been described so that pasteurized milk has a longer shelf life. With homogenization, the milk is processed under high pressure to break down the fat content into smaller ones. It is feared that it makes it easier for the body to absorb fat Milk for fitness
Fat
In principle, fitness milk also contains saturated fatty acids, which are dangerous if consumed in excess. Based on research from Harvard University, the maximum amount of saturated fat consumed per day is 20g. Meanwhile, the average milk has a fat content of 4.5 g. For fitness reasons, it is therefore recommended to only drink milk once a day.
allergy
Before consuming milk, make sure you do not have a lactose allergy. The allergy is caused by the body not making enough of the enzyme lactase, which breaks down lactose. As a result, after drinking milk, the body reacts with excess gas, diarrhea, cramps, abdominal pain, and vomiting.
vegan
Vegans naturally do without fitness milk, which is still made from cow’s milk. However, milk protein intake can use milk alternatives from soy, wheat, cashews, almonds to coconut milk.
cottage cheese
In fact, for those of you who don’t like the taste of milk, you can still reap the benefits of a multi-dairy specialty fitness milk, such as: As cottage cheese use. This type of cheese is made with added enzymes that make it rich in casein. The shape and size of cottage cheese are more convenient as a bedtime snack.
yogurt
Another universal product that can be an alternative to milk is yogurt. Yogurt is milk laced with good bacteria. So some refer to yogurt as “stale milk” because these bacteria give yogurt a slightly sour taste.
milk chocolate
Another alternative is milk-based chocolate. Many studies have shown that chocolate helps restore energy. The content in milk chocolate is also ideal to recharge your batteries after exercise. However, do not overeat because the carbohydrate content is higher than regular milk.
Hence a brief discussion on milk, specifically for fitness activists. The content in the milk indeed has many benefits. On the other hand, there are still things that need attention. Hopefully, this discussion can provide some insight for those of you who are confused when choosing fitness milk.