Cow's Milk Vs Almond Milk For Bodybuilding

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Cow's Milk Vs Almond Milk For Bodybuilding

Is Milk Harmful to Bodybuilders? 5 Things To Think About

You'll be able to sip your way to success if you find the right protein drink. But, after seeing clients try a variety of store-bought protein shakes and suffer negative health consequences, I was determined to find the perfect muscle-building ingredient. The answer turned out to be as simple as reaching into the fridge for a tall, cold glass of milk after extensive research.

Is it true that milk is bad for bodybuilding? Milk is a good source of protein for bodybuilders. In fact, it contains the ideal nutritional balance to support muscle growth while also replenishing depleted glycogen stores following intense exercise. Milk also contains casein protein, which is a slow-absorbing protein that is a good choice for a nightcap.

Milk is a contentious topic these days. There's been a huge push to avoid dairy, thanks to the plant-based movement and documentaries like The Game Changers and Forks Over Knives. But I'm here to tell you why milk is good for bodybuilding and, because everyone is different, the top five things you should think about before drinking it.

Is Milk Beneficial to Bodybuilding?

Let's talk about why milk is considered liquid gold for bodybuilders before we sit down and discuss what you should consider when adding milk to your bodybuilding routine.

1. The Ideal Protein for Iron Pumping

It all comes down to getting the right macronutrient balance (protein, fat, and carbohydrates), consuming enough calories, and following a solid training routine when it comes to building muscle. High-quality dietary proteins aid in the maintenance, repair, and growth of muscle protein.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine endorsed milk in a comprehensive position paper. After resistance exercise, drinking milk-based protein is an effective way to increase muscle mass and body composition.

Milk contains 20 percent whey protein and 80 percent casein protein. Whey is the main ingredient in many muscle drinks and supplements, so you've probably heard of it. However, research has shown that when whey is processed, such as in protein powder, it can contain toxins and cause digestive distress (gas, upset stomach). When you drink milk, you don't get the same whey effects.

Whey contains all of the body's essential amino acids (protein building blocks) and is easily absorbed and utilized. Casein is similar to whey, but it is absorbed by the body at a much slower rate. This is why many bodybuilders take casein protein before bedtime to ensure that they get a steady supply of protein throughout the night.

2. Prepare for a Post-Workout Session

When it comes to exercise nutrition, studies recommend maximizing muscle protein, restoring glycogen (a glucose storage form), hydration, soreness management, and getting enough calories.

Milk fulfills all of these requirements.

It contains high-quality, easily absorbed protein, carbohydrates, and micronutrients (calcium, phosphorus, and B vitamins), making it an excellent post-workout recovery beverage. According to studies, drinking milk after exercise can help with quick recovery and training changes.

Leucine, a branch chain amino acid that is easily digested and utilized, is abundant in milk (BCAA). A study found that taking BCAAs alone (as in a supplement powder) is ineffective in promoting protein synthesis. This is why getting it from a whole food source like milk is best.

3. Chocolate Improves Everything

Is there chocolate that promotes muscle growth? Please say yes. Although more research is needed, a review of 12 studies found that when compared to a placebo or another sports recovery beverage, chocolate milk produced similar or preferable results.

After a strenuous workout, chocolate milk has the ideal ratio for refueling muscles. It has the "golden" standard of post-workout nutrition, with a 3-1 carb-to-protein ratio, because it is higher in carbs than regular milk.

Is Milk Harmful to Bodybuilders?

So now that we've established that milk is beneficial to bodybuilding, you might be wondering why it's such a contentious topic. Some sources recommend it as one of the most nutritious foods, while others believe it is more harmful than beneficial.

For good bone health, the USDA recommends two to three cups per day. Other experts, such as Harvard University, have combined data and found no link between calcium intake and the risk of bone fractures.

Milk processing methods have evolved over time, making it difficult to obtain a quality product. There are also many different types and fat contents to choose from. But we'll break it down for you, explaining why it's still better than store-bought protein shakes and what to do if you suspect you have an intolerance.

Milk processing methods have evolved over time, making obtaining a high-quality product more difficult. Furthermore, there are numerous types and fat content levels to choose from. But we'll break it down for you, explaining why it's still better than store-bought protein shakes and what to do if you suspect you're allergic.

1. Pay attention to the way milk is processed (Is milk processed in a safe way?)

Despite the fact that milk and dairy products have been a part of the human diet for over 9,000 years, allergies, intolerances, and gut health issues appear to be on the rise in recent years.

Many of these protein shakes or weight-gain products are high in sugar and hydrogenated fats, which is the main issue. Excess amounts of these ingredients have been linked to diseases like high cholesterol, diabetes, and heart disease, according to studies I've had clients who saw a significant increase in their LDL (“bad”) cholesterol levels by simply adding two protein shakes to their daily routine.

Take a look at the following table to see how processed some of these shakes are:

  • There is only one ingredient in organic whole cow's milk: organic cow's milk.
  • This protein shake from the store contains over 30 ingredients.
  • When compared to natural versions of vitamins and minerals, manufactured versions may not be as well absorbed (if at all).

Modern processing methods can degrade the quality of milk and alter how it is absorbed by our bodies. Here are some of the most common ways your milk is processed:

  • Homogenization: causes the fat in milk to be pressurized, making it less likely to separate from the liquid. This improves the appearance and feel of the skin, but some argue that it damages the fat's structure and may irritate the gut.
  • Pasteurization is the process of heating milk to kill harmful bacteria and extend its shelf life. It may also kill beneficial bacteria, reduce nutrients, and damage certain proteins and enzymes, making it difficult to digest.

2. How Do You Feel About Fat? (Should You Have How Many Glasses of Milk?)

Dietary fats have gone from being bad to being good as a result of changing dietary trends. Healthy fats aid in the absorption of fat-soluble vitamins (A, D, E, and K), which are important for overall health. But what about milk-derived saturated fats? The relationship between saturated fats and heart disease has been re-evaluated. According to Dr. Hu of Harvard University, a general rule of thumb is to consume no more than 20 grams of saturated fat per day.

Given that one cup of whole milk contains 4.5 grams of saturated fat, it's best to err on the side of caution and limit yourself to a few glasses per day.

It's important to remember that fat absorbs slower than carbs and protein. So, after pounding a glass, set aside some time for pre-workout. Low-fat milk with some water added to replace the fat content has been shown to be as good as, if not better than, commercially available sports and rehydration drinks. However, some people may not be able to digest it properly due to some of the processing methods.

3. If you're allergic or intolerant to milk, stay away (How Do You Feel After Drinking Milk?)

Milk allergy or intolerance affects some people. Lactose intolerance is caused by a lack of lactase (a digestive enzyme) (milk sugar). Excessive gas, bloating, diarrhea, cramps, and stomach upset are common symptoms that appear 30 minutes to two hours after eating dairy. If you have lactose intolerance, you can avoid dairy products altogether, take an enzyme like Lactated, buy lactose-free milk, or switch to a non-dairy alternative (more in the next section).

Milk allergy is a potentially life-threatening allergic reaction that occurs shortly after consuming milk or milk products. Breathing difficulties, vomiting, digestive issues, and hives are some of the symptoms. If you think you're having a milk reaction, call your emergency number right away.

4. Do Vegan Versions Outperform Non-Vegan Versions? (If you're a vegan, here's what you should do.)

Alternative milk options have exploded in popularity over the last century. Almond, oat, coconut, cashew, and hemp are some of the options available.

Each has its own set of advantages and disadvantages. Soy milk, for example, may be a good source of fortified (added) nutrients, but it's also a common allergen that's often genetically modified.

Alternatives to cow's milk typically have far less protein than cow's milk. For example, 1 cup of low-fat cow's milk has 8 grams of protein, compared to 1 gram of protein in almond milk.

Aim for the less processed versions as a general rule. Long ingredient lists and ingredients you can't pronounce are more processed, so keep an eye out for them. Cartagena (an emulsifier used to thicken or preserve foods) for example, may cause digestive problems in some people.

5. How Dangerous Are Antibiotics and Growth Hormones?

When cows become ill or infected, antibiotics are given to them. Cows are typically taken out of milk production for a few days and tested before being returned to production. Farms may mistakenly return antibiotic-treated cows too soon, which is a problem. As a result, the antibiotics remain in their systems and are passed on to the milk. Antibiotic overuse in the United States has been linked to the overgrowth and mutation of harmful bacteria.

You've probably heard of rBGH, or recombinant bovine growth hormone. This is a common growth hormone given to commercial dairy cows in order to increase milk production. Although there is evidence that they can harm dairy cows, there is no conclusive evidence that they cause harm to humans.

When buying milk, go for organic and grass-fed varieties whenever possible. They contain more heart-healthy omega-3 fatty acids and vitamins and contain fewer or no antibiotics and growth hormones. Cows are healthier when they are allowed to roam. You move more when you move more, and you move more when you move less.

Last Word

Milk is a great addition to any bodybuilding regimen. It contains high-quality, easily absorbable protein, carbohydrates, and muscle-building micronutrients (calcium, phosphorus, and B vitamins). It's naturally convenient, drinkable, and portable, as well as being less expensive and healthier than store-bought protein shakes. Milk isn't all created equal. Overall health is influenced by the type of milk, the degree of processing, and hormones. Aim for organic and grass-fed versions whenever possible.

Milk can be an excellent bodybuilding component if you don't have an allergy or intolerance to it. Whether or not milk is good for your body is determined by how it makes you feel; you are the best judge of that!

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