Can you drink milk after exercise and is it good for you before exercise * Food

Do you think it's okay to drink milk after training, will it be beneficial? On the one hand, the drink is rich in vitamins, micro and macro elements, contains protein and easily digestible carbohydrates. On the other hand, about half of the world's population suffers from milk intolerance. Nutritionists classify the product as "heavy" in terms of digestibility, and also note its property to promote the accumulation of fats.

So is it okay to drink milk before or after a workout, or is it better to skip this product in favor of any protein shake? The answer to this question will not be unambiguous. If you love milk, and your body easily assimilates its components, drinking it is not only possible, but necessary! If the thought of a portion of the drink makes you sick, and after the forcible flooding, bowel disorders often occur - abandon this idea. In the end, milk can easily be replaced with sour milk, cottage cheese or white cheese.

Benefit and harm

To better understand whether drinking milk after exercise is good for you, let's look at this idea from a pros and cons.

Is it possible before a workout?

The main benefit of milk before an intense gym session is its energy value due to its carbohydrate content. A 250 ml glass contains 135 Kcal and 12 g of carbohydrates (2.5% fat). That's almost 10% of the daily value!

"BEHIND"

More than 50% water, so it can be drunk before strength training to prevent dehydration;
The composition contains potassium and sodium, so it perfectly maintains the electrolyte balance;
The drink is very satisfying - it allows you to satisfy the feeling of hunger for a long time, and due to the high content of carbohydrates, it gives energy, endurance, strength. Thus, having consumed a low-calorie product, a person trains longer and more actively.

"VS"

This is a difficult product to digest. Especially when combined with protein;
Lactose in its composition is the strongest allergen;
Drinking too much can put a lot of stress on the kidneys.

After training

"BEHIND"

A glass of milk contains about 8 grams of pure protein, making it the perfect post-workout drink to close the protein window.
The drink after training is drunk for muscle growth, because its components are actively involved in the formation of muscle fibers;
Milk is an ideal solution for weight loss after exercise, because it is not very high in calories, but gives a high energy return. As a result, the athlete recovers strength without going beyond the calorie limit;
A glass of milk after a workout helps to start the process of metabolism, regeneration, recovery

"VS"

If you choose a drink that is too fatty, you can gain fat instead of muscle mass. Sports trainers and nutritionists recommend drinking milk with a fat percentage of no more than 2.5;
People suffering from lactose deficiency, but stoically trying to overcome it, risk cataracts, arthritis and cellulite. This is not to mention the various disorders in the gastrointestinal tract.

But by the way, note that there are much fewer disadvantages than if you decided to drink coffee after training. The consequences of its use are much more complex and contradictory.

Separately, regardless of whether you drink the product before or after training, you should note its benefits in the following points:

It is rich in calcium, which means it strengthens bones and joints;
Also, the drink contains a lot of potassium, sodium, chlorine, magnesium, sulfur and phosphorus. Among the trace elements are aluminum, copper, tin, fluorine, strontium, zinc, etc.
The vitamin complex includes vitamins A, D, K, H, C, PP, group B.
Not expensive at all, as opposed to branded protein shakes.
Lactose has a beneficial effect on the functioning of the heart, liver and kidneys.

When is the best time to drink?

So, do you need to drink milk before or after training? Start from your goals - if you need to replenish the body with energy, drink a glass an hour before class. If you are looking to replenish lost protein during training in order to stimulate muscle growth, consume the drink within an hour after.

In fact, milk is a great natural gainer, especially when added with chopped banana and honey. If your goal is muscle growth, you can drink the product throughout the day. The permissible volume during the period of weight gain is about 2 liters! By the way, the drink must be consumed warm.

By the way, if you decide to diversify your diet with fruits, please note that they also have their own consumption rules. For example, do you know when to eat a banana before or after your workout?

But if you are interested in whether it is possible to drink milk directly during training, we will answer categorically - no! As an isotonic, it is not suitable - too heavy. Weight gainers drink strictly after class. Protein shakes are also more often scheduled after exercise. Sometimes before, but never during.

Remember, at the time of strength training, you can drink water, isotonic drinks, herbal infusions, fresh juices and amino acid complexes - only they do not interfere with the process and prevent dehydration.

Milk cannot be attributed to any of the above groups.

In what form is it better to drink?

So, you decided to drink milk before running or after strength training, now it remains to decide in what form it is better to use it:

The most useful thing is whole, paired. But it must be boiled, as it may contain pathogens. Drink this milk without boiling, only from your own cow;
A sterilized, pasteurized, or normalized product is commonly sold in grocery stores today. You can drink it without additional processing, just keep track of the fat percentage and shelf life;
It is not recommended to drink reconstituted or recombined milk - too few natural ingredients are stored there. In fact, these are powders diluted with water, which can be considered, perhaps, dairy products;
With lactose deficiency, you can use a high quality lactose-free product;
A similar requirement for milk powder - there should be nothing superfluous in the composition. The mixture will not be cheap, but it will in no way yield to the usual format in use.

Whole milk powder is especially useful for men after training - dilute it with warm boiled water, add oatmeal and fresh berries. You will get an explosive cocktail for the growth of a beautiful muscle relief.

Cow's milk can be replaced with vegetable milk - sesame, soy, coconut, pumpkin.

If desired, you can make different cocktails from the drink, for example, a mixture of cow's milk, nuts, strawberries and banana is very tasty. Also, you can mix the product with natural yoghurt, honey and fresh berries. If you want to make a particularly nutritious mixture, add flakes and bran to the milk base with honey.