If you have been following, you will also know that it’s important to refuel your body with the RIGHT sources of carbs and proteins… especially within 30-45 mins after working out.
There are many food sources you can choose from.
But if there is one food source that does it all and has gained the crown to be labeled the ‘best’, it would be…
Why whole milk?
Let’s look at the specifics…
#1 Whole milk is highly anabolic
This is just a word used for the process of building muscle. And whole milk is very good for that (More on this below).
#2 Whole milk is highly soluble
Milk is 87% water, which means it’s largely a liquid food source. Which also means it’s a easily digested food source. Which is exactly what you want to be consuming 30-45 minutes post workout. As you want to get the right nutrients into your muscles as quick as possible.
#3 Whole milk is convenient
We all want to make the process of building muscle an easy one as well as a pleasurable one. Milk is packaged in bottle form, which means you can…
- Take it with you on your travels
- Buy it from the store and take it with you into the gym
- Drink it as you please
- No preparation time (Great for you talentless cooks out there )
#4 Whole milk is cheap
568ml of milk (2 cups) costs about 45 pence/ 72 cents.
That is 72 cents per workout.
4 workouts a week x 4 weeks = 16 workouts x 72 cents
That is pocket change!
Your ultimate post workout nutrition source costs next to nothing. Follow a good program and you’ll look like a million dollars… at the cost of nothing!!!
Hail to whole milk…
#5 Whole milk contains a good balance of protein
Now, unless you have been living under a rock, you would be well aware of the popularity of whey protein for post workout nutrition. The reason being is that whey protein is a fast digesting protein, which makes it right for post workout nutrition in order to refuel your muscles.
However, I do not represent any supplement companies, and I won’t force every supplement in existence down your throat. So I’ll introduce you to a case of did you know.
Did you know that whole milk consists of 80% casein 20% whey?
Well now you do. With that being the case. One swift gulp (say 250-500ml) of milk post workout will give you the best of both worlds.
1) Fast digesting protein into your muscles
2) Slow digesting protein into your muscles
This means that you can keep on guzzling milk even up until bed time, which of course means muscle repair activity even while you sleep!
Did you know that whole milk contains a strong dose of BCAA’s? (The main 3 chain BCAA’s – There are 21 in total).
Branch chain amino acids are what proteins in your body are made up of (They are like long strips).
But drinking whole milk actually means you won’t have to spend any extra money on supplementation. Whole milk is already very affordable as mentioned above. You’ve now saved yourself a stack load of cash!
#6 Whole milk contains a good balance of carbs
That’s right, whole milk is high in carbs too. Carbs are what you need along side protein after you workout. Yes, you will be spiking your insulin levels through the roof, but don’t worry. This is the one time of day that you are allowed to do so. Your muscle receptors will greet the flow of food into your muscles with open arms.
Oh, and another thing. Earlier I talked about eating the right type of carbs post workout. Meaning you need to be consuming simple/ fast digesting carbs. Also known as lactose. Which is largely found in products such as… milk (Whole milk wins again). And again… this will indeed spike your insulin levels. But it’s ok. This is the one time of the day you are allowed to do so.
Cant drink milk because you are lactose intolerent?
If you’re lactose intolerant you can consume lactase pills instead. They’re just as good as taking lactaid milk, but they cost a lot less. (Or almond milk + Whey)
#7 Whole milk contains a good balance of fat
Earlier I mentioned that whole milk is highly anabolic. This is partly due to the increased levels of saturated fats contained within it.Yes, you may have understood that saturated fats are ‘bad fats’. But in the scenario of post work out nutrition, they happened to be the right fats. Because they are known for sending testosterone levels through the roof. Which is of course what we all want when it comes to building muscle.
The increased fat content in whole milk is also very beneficial post workout too, because of ‘fats’ slow digesting nature.
#8 Whole milk tastes better
Whole milk makes another winning entry for reasons why it makes for the best post workout food source.
More fat > more tasty > digests slower> Therefore…keeps hunger at bay
#9 Milk is better than Water
Milk is about 87% water. Proper hydration improves muscle recovery and can increase strength by preventing fatigue & stalling. However, milk contains electrolytes and minerals such as potassium and sodium which improve re-hydration by retaining the fluids you consume post workout shake.
#10 Whole milk (Contains fast & slow digesting protein?)
That’s right. You might think this article is contradicting itself a bit. Because you would have learned that whey protein is good for refueling right after a workout, and that casein is good for well… all other times of the day. Mainly before bed time though.
A mix of both slow and fast digesting proteins ‘together’ actually work better post workout. Either way, whole milk contains both, and wins again.
Whole milk isn’t the be all and end all of post workout nutrition. But it is hands down the best food source for refueling your body/muscles post workout.
Since publishing this article, there has been some confusion. Whole milk is indeed great as a post workout meal. But when it comes to the post workout meal, we are usually talking about 2 meals.
1) 30 minutes right after a workout
2) 2-3 hours after a workout
The idea is to get the nutrients into your muscles as fast as possible after you workout, because they would have been radically depleted from intense activity from your workout. Hence why I state that this is the only time of day where it’s ok to spike your insulin levels. Now, whole milk is great because of it’s saturated fat content… leading to increased testosterone levels, which is of course great for muscle building. However, saturated fat increase does indeed mean slower digestion. Which means our food sources pass through a lot ‘slower’ than usual (Remember the hose vs tap concept). Therefore this means that whole milk will make for a better meal no.2 post workout nutritional boost. Which of course is where all the benefits listed above come into effect. So, whole milk is great for meal 2 yes, but not meal no 1.
Meal 1 options include…
- Semi-skimmed milk. Semi-skimmed milk is in fact what my male clients take right after their workout at this moment in time. They drink 568ml right after their workouts. Nutritional values are as follows (Protein 3.6g/Carbs 4.8 grams/Fat 1.8 grams). Fat is under 2 grams per 100ml serving.
- Hydrolyzed whey protein
Here’s a cocktail
• Platinum Hydrowhey + iced coffee + Glycomaize + Glutamine Powder.
1. Fast-acting proteins (Whey protein)
2. Free form amino acids (Amino acids only – Glutamine) – Build/Repair muscle faster
3. Quickly digested carbohydrates (Starch – Glycomaize) Replenish muscle
After all is said and done, if you want to build muscle in record time, then it’s a good idea to follow a decent program. This is what I use with my male clients ==> THE PROGRAM
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