Calories
One serving of a protein shake, prepared by diluting 30 g of powder in water, contains an average of 110 kcal. If you make a cocktail with milk, its calorie content can increase from 200 to 350 kcal. The conclusion suggests itself: if you are trying to lose weight, protein should be prepared in water or, in extreme cases, in milk of minimal fat content. If you drink it after a workout for muscle recovery and growth, preparing it with milk is acceptable, but you should still try to prepare a cocktail with low-fat milk - you don’t need extra fat in your diet.
Everything you need is in milk!
If you follow the rules that we have listed above, you will not get any problems. Under no circumstances should you exclude milk from your diet, because it contains everything a bodybuilder could need!
- Protein
Milk contains a large percentage of whey and casein, and they, in turn, are rich in proteins that bodybuilders need for muscle growth and strengthening. If you drink 1 glass of milk per day, you will increase your daily protein intake by 30 grams.
- Calories
Milk contains a large supply of calories, which you need for powerful workouts. 2 glasses of the drink will give you 180 calories.
- Calcium
The most important element on which the strength and growth of bones depends is calcium, which is abundant in milk.
He is actively involved in such an important process as muscle relaxation. A lack of calcium reduces the productivity of the training process. Also, if you are in the cutting stage, then increasing your milk intake will help you burn fat.
- Vitamin complex
Dairy products are rich in vitamins A and D. The 1st helps improve vision, and the 2nd is a steroid hormone and improves the absorption of calcium. A high concentration of these vitamins is harmful to the body, but their quantitative content in milk and products is small.
- Water
Scientists have proven that a person consists of more than 70% water. The most important process in the human body is hydration.
- Carbohydrates
Without carbohydrates, there will be nowhere to get energy for strength training.
Good to know!
- Milk is the same gainer. 2 liters of this product per day will 100% help you gain weight. Just remember that it is recommended to consume low-fat milk, otherwise you will gain fat instead of muscles. Milk goes well with the use of sports supplements, but not immediately after a workout, when your body needs fast carbohydrates and proteins.
- You don't have to add only milk to your diet; you can also diversify your meals with dairy products: yogurt, kefir and much more.
- By drinking milk you can increase your insulin-like factor.
- Improves water regulation in muscles.
- Glycogen reserves increase.
A little history and interesting facts
- 1923 - Bernard Manfadden, publishing a magazine about bodybuilding, gave milk a magical name - “Elixir of Strength”.
- 1930 Bodybuilder Joseph Hise, consuming only milk and no additives in his diet, gained 12 kg of pure muscle mass in 1 month.
- 1954 Steve Reeves, Mr. USA titleholder, stated in an interview that milk was his secret ingredient in building muscle.
- 1959 Bruce Randel, a bodybuilder in the up to 90.5 kg category, after several years of hard training and daily consumption of 3 liters of milk, turned into a giant weighing 181 kg.
Many girls who are just starting to get acquainted with protein are faced with the problem of how to properly dilute protein so as not to disrupt its basic qualities. In fact, the process is not difficult: you just need to get used to it a little.
HOW TO CULTIVATE PROTEIN
Protein is a powder that needs to be dissolved in water, juice or milk. To the question: what does protein dissolve in better, the answer is simple - it depends on your taste preferences. Many people dissolve it in milk (0.5-1.5% fat), others in juice. In principle, this does not affect its basic qualities in any way. In order for the powder to easily dissolve in the selected liquid, it is better to purchase a sports nutrition shaker. Firstly, this will allow you to take a cocktail with you to work or school, and secondly, it will save time. To prepare a cocktail, pour 200-300 ml of milk, juice or water in a shaker, add 30 grams of protein (3 level tablespoons), and stir well. This is done with several up-and-down movements of the shaker. Ready. To improve the taste of the cocktail, you can add a little honey, cocoa or syrup.
In principle, the amount of liquid can be adjusted to 450-500 ml. Try different options to decide which cocktail option you like best. After all, this is very important, since protein is an indispensable supplement for a training person.
As you can see, there is nothing complicated in this task. If you don’t have a shaker, it’s better to use a blender or mixer to get a homogeneous mass. In this case, you can add a banana or some other fruit to the smoothie to add flavor.
HOW TO DRINK PROTEIN
Before you start drinking protein, you need to consult with your trainer, who will help you plan your diet correctly and choose the amount of protein per day. As a rule, it is calculated from the formula: weight in kilograms is multiplied by two. This is the daily protein requirement. Some of it should be ingested through food, and some through cocktails. The trainer will help you calculate the norm and create the correct menu more accurately. Most often, you drink 1-2 protein shakes a day.
The main mistake many beginners make is drinking protein instead of their main meal. This is fundamentally wrong and will not give decent results. A protein shake can only be a snack, but not a replacement for breakfast, lunch or dinner. Drink a protein shake between breakfast and lunch, or between lunch and dinner instead of a planned snack, and also an hour after training.
One of the most common debates about protein is what to mix it with. Some say it’s better with milk, others say it’s better with water, and others say it’s better with juice. But who is right? What do experts say about this? Read our article and you will find out the answer.
The label on the protein can tells us that we should mix the whey protein with milk, juice or water. However, not a word is said about what is better to drink protein with! What is the difference? Which will be more beneficial, and which will taste better? In this article, we want to clarify this topic and outline the pros and cons of each option.
What you drink protein with depends on your goal.
, because the goals of training can be completely different: to build muscles, lose excess weight, just gain weight - accordingly, the approaches should be different. Read the article to the end and decide what suits you best!
Fat
If you purchased a good protein product that is high in protein, low in carbohydrates and low in fat, then you definitely paid part of your money to the manufacturer to purify the product. What is the point then of adding milk fat back to where it was extracted from at your own expense? That's right, none. Good protein concentrates, such as isolates, or any other products with a high percentage of protein, for example, 80-85%, are best made with water or milk of the lowest fat content. Of course, this does not exclude the possibility of preparing it with any milk, but it looks somehow, in my opinion, not logical. If this contradiction doesn’t bother you, you can even make it with whole cow’s milk, if you like. But in this case, I would simply buy the protein cheaper, with a little less protein and a little more carbohydrates and fats. Ready-made cocktails in both cases would differ little from each other in basic parameters, but my version would cost less.
Is it possible to dilute protein?
In addition to the importance of proper protein dilution, you need to know the rules for storing it. If you need to take the pre-diluted mixture with you to training, it is best to pour it into a thermos, so it will prevent the cocktail from turning sour in hot weather and cooling down in winter. At home, the prepared mixture should be stored in the refrigerator, but no more than five hours. Mixtures containing creatine should be consumed immediately, since amino acids quickly degrade upon contact with liquid.
Is it possible to dilute the protein in advance ?
It is possible, but it is worth considering that the longer such a drink is stored in diluted form, the less useful substances remain in it. The diluted drink can be stored at room temperature for no more than four hours. Therefore, it is not recommended to mix protein with liquid in advance, so as not to waste an expensive product. The dissolved mixture is attacked by bacteria after a few hours and, over time, the beneficial substances are completely destroyed.
Carbohydrates
Protein shakes made with water contain an average of 1-2 grams of carbohydrates. As mentioned above, this is ideal for a low-carb diet. Cooking with any milk will result in an additional 12-13 g of carbohydrates. When reducing fat mass, every gram of carbohydrates is on a pencil, and just drinking an extra 13 g is simply an unaffordable luxury. That's about 4 teaspoons of sugar! And if three times a day, then this is already 40 g of sugar only with milk. If protein is consumed at the stage of weight gain, then carbohydrates will not be a hindrance; you can do it with milk, but be careful of the fat content.
Cottage cheese during weight loss
During the period of weight loss, a low-fat curd product is preferable, because the bulk of proteins should be obtained from low-fat sources. Portions of cottage cheese should be reduced, the number of meals should be increased. It must be consumed several hours before classes, but it is not recommended to eat food within 2-3 hours after the end of classes, since during this time metabolic processes will destroy free fat molecules in the blood released from fat cells. If nutrition is supplied, the body will return all free fats to the tissues.
Protein
Although protein shakes made with water are already rich in protein, making them with milk can increase the concentration of this component. All milk contains approximately 3% protein. As a result, a milkshake may contain not 22-25 g of protein, but 30-33 g. 25% more! This costs extra money (exactly the cost of milk), but when gaining weight it will not be superfluous at all. There is one more advantage. In most cases, “protein” means whey protein. It is absorbed very quickly. The protein in milk consists of 80% casein, which takes a long time to digest. This means that a cocktail made with milk will be able to ensure the supply of amino acids to the blood longer, which is, of course, very good.
Children drink milk...
We all know the phrase under the pretext of which we all drank milk in childhood: “Children, drink milk, you will be healthy.” Ask any nutritionist, and he will tell you that consuming this animal product strengthens bones, gives strength, promotes rapid muscle growth and improves overall health.
Milk, without exaggeration, is one of the most consumed products in the diet of any bodybuilder. Could such a gift from nature really not be suitable for an athlete, since milk contains a colossal supply of vitamins, macroelements, minerals, proteins, carbohydrates and much more?
Let's figure it out, step by step.
Unique composition of milk!
To understand whether you should run to the store for milk or give up on it, we suggest studying the composition:
- Milk fat – 3.5%
- Proteins – 3.2%
- Milk sugar – 4.7%
- Water – 87.4%, and as we know, everything in our body, like muscles, consists of 80% water.
- Minerals – 0.8%
Thus, for 100 grams of product we get:
- Proteins – 2.8 g
- Carbohydrates – 4.7%
- Fat – 3.2 g
So far we do not see any contraindications. However, there are a number of important recommendations that you need to remember for yourself.
Is it possible to mix milk with proteins?
Conclusion #1:
If you decide to drink milk, then do not combine it with other food. And so, it’s hard to argue that milk itself is healthy, as the song says.
Protein after a workout is necessary to saturate the body with fast proteins to replenish costs.
Conclusion No. 2:
any professional bodybuilder will tell you: “Don’t mix milk with protein!”, as you will simply turn a quickly digestible product into a slow one.
Important note: if you don’t have enough money for protein, you can replace it with milk, which will, of course, give less effect, but still!
I don’t think it’s worth reminding about the benefits of eating only natural products.
Conclusion No. 3:
One of the important aspects in a bodybuilder's diet is that you need to drink natural milk, not powdered milk, which can be stored for weeks in the refrigerator.
And a little about food temperature:
Conclusion No. 4:
In addition, any athlete should drink milk only when it is warm, which improves digestion.
Let's give an example. An athlete weighing 80 kilograms needs 160 grams of protein per day, to get this required amount, he will have to drink about 6 liters of milk, which is very harmful. Excessive consumption of milk can have a detrimental effect on your shape. It is better to eat a lot of egg whites, which are 100% digestible.
