Table of contents:
- Contents in a glass of milk
- 1. Casein
- 2. Whey
- 3. BCAAs
- 4. Carbohydrates
- 5. Fat
- 6. Calcium
- 7. Water
- 8. Electrolytes
- 9. Other nutrients
- Benefits of drinking milk after exercise
- 1. Increase muscle mass
- 2. Fat removal
- 3. Recovery (rehydration)
- 4. Cheap and easy to obtain compared to other protein supplement drinks
Meeting nutritional needs after exercise is very important, especially to restore muscle after exercise and replace body fluids that come out with sweat (rehydration). One way is to consume foods or drinks that are rich in nutrients, one of which is milk. Milk is a nutritious drink dominated by high quality protein (~ 34 g / L), carbohydrates (~ 50 g / L), and electrolytes. Milk contains casein and whey proteins in a 4: 1 ratio, so that the concentration of amino acids in the blood will increase after consuming milk.
These characteristics make milk a good restoration drink to consume after exercise. In fact, research shows that consuming milk after exercise has a better effect than consuming other commercial supplement drinks - besides being cheaper and easier to obtain.
Contents in a glass of milk
1. Casein
Milk consists of 80% casein, an animal protein found in mammalian milk that helps to feel full longer and improve muscle after exercise.
2. Whey
Whey is a complete protein that contains nine essential amino acids and is low in lactose. Milk contains 20% whey which plays a role in muscle repair after exercise. The whey found in milk is the same as the whey in protein supplement drinks.
3. BCAAs
BCAA stands for branched chain amino acids, namely essential amino acids that can only be obtained from additional food because the body is unable to produce this type of amino acid. BCAA in milk consists of leucine, isoleucine, and valine. BCAAs are also often found in protein supplement drinks.
4. Carbohydrates
Milk is rich in lactose, which is a type of sugar that can replenish energy reserves after exercise. Carbohydrates in milk act as a substrate provider for the formation of glycogen in muscles used during exercise.
5. Fat
It takes a long time to digest fat in the body. The fat content in milk can make you feel full longer and reduce excessive hunger.
6. Calcium
Calcium in a glass of milk has a function in the process of reducing fat and improving bone health. Improving bone health is important, especially for women, to reduce the risk of osteoporosis.
7. Water
Milk contains 87% water which will hydrate the body, promote muscle recovery and prevent excessive fatigue.
8. Electrolytes
Milk contains sodium (sodium) and potassium (potassium) which increase rehydration by retaining fluids consumed after exercise. In addition, these two electrolytes also replace lost body fluids with sweat.
9. Other nutrients
Biotin, magnesium, vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin, and so on.
Benefits of drinking milk after exercise
1. Increase muscle mass
Research by Roy BD of Brock University, Canada shows that a combination of easily digestible and hard-to-digest proteins is helpful in increasing muscle mass. Milk is a drink that contains both 80% casein and 20% whey. Consumption of milk after lifting weights will increase the increase in muscle mass, both in women and men. Furthermore, if the habit of consuming milk after exercising continuously is carried out by exercising regularly for approximately 12 weeks, the increase in the increase in total muscle mass is even greater.
2. Fat removal
In the process of losing fat, a person must eat fewer calories than usual and / or burn more calories. Exercise will burn calories, while milk will limit the consumption of more calories. Calcium contained in milk helps reduce fat in the body. Meanwhile, the fat in milk makes you feel full longer and reduces hunger, so that the rate of burning fat stored in the body increases and fat decreases faster than usual.
3. Recovery (rehydration)
The electrolyte content in milk helps in recovery after exercise, especially in the process of rehydrating the body. Not only does it have a rehydrating effect for adults, milk also has the ability to replenish children's body fluids after exercising in the hot sun. The protein and electrolyte content in milk is considered to be more effective than water or carbohydrate / electrolyte solution (CES) in the process of replacing children's body fluids after outdoor sports. This prevents dehydration which, if left untreated, can have further impacts on health, from disrupting the function of organs to causing dangerous diseases.
4. Cheap and easy to obtain compared to other protein supplement drinks
Milk can be chosen as an alternative to drinks consumed after exercise, given its important function for body recovery and muscle building, and its price is much cheaper than supplement drinks. However, it should be noted that consumption of milk after exercise is not recommended for people who have lactose intolerance.
