Milk high in protein can help build ideal body muscles, but don't drink it carelessly!

Now there are many brands of high protein milk that are claimed to help you grow and build muscle quickly. But, can this protein supplement really be effective in building muscle? How is it different from other regular dairy products? Here's the explanation.

Is it true that high protein milk is effective in helping build muscle?

There are many types of protein used in high-protein milk, such as whey, casein, and soy. However, most of the supplement products use whey protein which is more effective in building muscle. Mostly, these protein supplements are marketed in powder form, so you have to dissolve them like milk. Many call this supplement also muscle building milk.

The protein in supplements can indeed help you get the muscle shape you want. But with a note, you also have to exercise regularly. Not just ordinary sports, you have to do sports that are meant to build muscle.

The first thing that happens to your body when you exercise vigorously is to burn body fat. After successfully cutting excess fat, then your body is ready to build these muscles.

Then, how often should you exercise if you take this supplement?

Actually, there are no rules how often you should train to get big muscles. However, if you are just starting to get into the habit of exercising regularly or going to the gym, then don't expect to see the results you want in such a short time.

Is the more protein supplements I consume, the faster muscle builds up?

If you think that you have to take lots of protein supplements to build muscle fast, then your assumption is not quite right. No matter how much supplement you take, it will not give you the muscle you want it to be.

In fact, protein intake, whether it is from supplements or food, must be very much taken into account. Because if you consume too much protein without exercise, it will only make you gain weight - even further away from the desired target.

Some protein supplement brands alone claim that their products contain more than 100 grams of protein in one serving. If you consume one serving of the supplement, then you have consumed 400 calories from protein alone, not including other ingredients in the supplement, such as sugar.

The total calories you get can reach 1000 calories. Not to mention that you still get calories from other foods. Then, how much exercise do you have to do to build your muscles? It should be plenty and often. But of course don't overdo it beyond your body's capacity.

Then, how much protein supplement should I take?

This depends on your weight and physical activity that you do. According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, each individual's protein needs are different, here are the divisions:

The average adult with normal activities requires only 0.8 grams of protein per kilogram of body weight per day.
Athletes with light activity (but the intensity is higher than adults in general) need 1.1-1.4 grams of protein per kilogram per day.
Athletes in competition need 1.2-1.4 grams of protein per kilogram of body weight per day.
Athletes who are building muscle need 2 grams of protein per kilogram of body weight per day.

For example, you are an athlete who wants to build muscle and has a weight of 75 kg. So, the protein you need per day is about 10 grams of protein. If you really plan to build muscle, then you should use services personal trainer when the gym and consult a fitness specialist nutritionist so you can find out exactly what nutritional needs you need.