I am Writing this Late at Night When I should be resting, So many apologises if my grammar is a little off,
But I wished to finish this off.
I think I will write about Sleep deprivation and the causes that increase Cortisol levels, sometime soon and how this effects Your health and Well-being.
This Blog is all about Drinking Milk..
We all Heard when we were little about “Drink a glass of Milk a day”
I can remember when I was small that my school had to provide a Large Glass of Milk a day..
Not What Kids drink Today, Mainly Chocolate Milk etc that are Full of Sugars but Regular wholesome Milk.
But Drink Milk to Build Muscle and How It Aids in Fat Loss.
Well So You may or may not of heard about the debate regarding milk and its results on body composition.
Milk has been relished for thousands of years, but what it can pass on to you in terms of general gain or fat loss has been the matter of debate for the last 5 or 6 decades.
Some time ago when bodybuilders of the 40′s and 50′s drank milk by the gallons. They must have been doing something properly because they looked pretty good, particularly for that era. So, how much good can milk do for your body?
Calories In vs. Calories Out
Like anything else you drink or eat, if your overall daily nutritional/energy intake is more than you burn, you will increase mass. If you drink a lot of milk, you’ll find that you attain your daily energy prerequisites quickly, especially if you choose whole milk.
Milk is a high-quality food, comprising around 8 g of protein and 83 calories in 1 glass.
Building muscle – Why Milk?
If your goal is bulk increase, you may find it easier to pack away more healthy calories, fat, and protein from a liquid source compared to food, especially if you have a small appetite. It’s easy to prepare and store, and it’s reasonably cheap.
Building muscle needs a combination of strength-building exercises and consuming high-quality foods that are high in protein.
Milk is also a superior source of dietary calcium and vitamin D, if you choose enriched milk. To build muscle, you need to consume more calories than you expend.
Also muscle requires more calories than fat as fuel for your body, so you need the extra calories as well as the protein to gain muscle mass.
Calculate how many calories you need each day to maintain your current weight..
You will need to add calories in order to gain weight and will rely on milk to add those calories, along with protein. Also emphasise consumption of fresh fruits, vegetables, whole grains, lean meats and low-fat and nonfat dairy products. Eating well is the primary way to enhance the effects of strength-building exercise. Your body needs a full 3500 calories to gain a half a kilo of weight, and you want that to consist of muscle mass rather than fat.
Drink 1 to 2 glasses of nonfat milk after every workout. some studies found that participants who drank milk after a workout experienced more muscle weight gain and raised fat loss than individuals who drank soy-based beverages. The researchers theorise that milk may be the perfect supplement for losing weight and building muscle. This may be due to the necessary nutrients that milk provides, aside from protein.
Drink a total of at least 3 glasses of nonfat milk daily, including the 1 to 2 glasses you drink after every workout. This will add approximately 300 calories to your diet and a whopping 24 g of protein.
According to Bodybuilding.com, you should aim to consume 1 1/2 g of protein for each pound of body weight daily to gain muscle mass. Drinking milk is an easy way to supplement the protein you consume in your foods.
Weigh yourself on a weekly basis. Weighing yourself daily can be frustrating, because you may experience variations in weight due to water retention or hormonal changes etc.
Weighing once a week will allow you with an average that you can use to estimate your progress. Ideally, on the addition of approximately 300 calories of milk daily, you should aim for a gain of 0.5 – 1kg of muscle a week.
Measure yourself weekly. Make a diary of the size of your muscles and monitor the changes in mass you see.
Adapt your workout routine if you aren’t seeing results within two to three weeks. If you are a hard gainer and need more calories and protein to gain muscle, add an extra cup of milk or protein supplement to your daily diet.
Milk for Weight Loss
milk drinkers can lose 1kg of body fat compared to those who drank a soy beverage or carbohydrate beverage with similar energy equivalents.
The milk drinkers gained 1.25kg more muscle mass during this trial than the soy milk drinkers, and 1.5kg more than the carbohydrate beverage drinkers.
Another study showed that a diet rich in calcium can help in weight loss. The researchers considered the brain can detect when the body has inadequate levels of calcium and spurs the person to consume more food in order to obtain the required levels; a person who consumes enough milk has adequate levels of calcium and consequently appetite is controlled.
The study also showed that it can increase in vitamin D can help with fat loss efforts.
The Downside To Milk When Trying To Cut Weight/BodyFat
Really, the only time you should avoid milk is when you’re on a low- or very-low carb diet.
Since each glass of whole milk contains 11.7g of carbs, you’d probably rather enjoy your carbohydrates for the day in the form of food,
especially if you’re trying to stay below 30-50g of net carbs a day. If it does not fuss you to consume one-third of your day’s carbs allowance in one glass of milk, then go for it.
Overall, milk has shown to be vastly successful in adding mass.
Plainly, if your goal is muscle gain and not just fat gain, it’s crucial to experiment with your macros and train hard.
Monitor your fat gain vs. muscle gain and make modifications as needed.
On the other hand, if your goal is fat loss, then milk has exhibited it can benefit those efforts too.
Of course, you won’t be drinking a gallon a day, if you abide by the daily recommended intake for milk and fit it into your diet plan,
you should see some fat loss as a result.
Milk may be best known for its calcium content in encouraging bone health, continually supporting milk’s ability to aid in muscle development and also promote body fat loss.
To my mind – with milk being a source of nine essential nutrients –
It’s a no brainer: milk is the ideal post-workout drink for recreational exercisers and athletes alike and it’s way cheaper than spending £50 on expensive powder supplements…..
That’s it for now..
‘Learn to Love that Burn’