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Milk is a nutrient-dense beverage that provides protein, calcium and several other nutrients. There are currently no studies that prove the benefits of milk can be outweighed when taken at a specific time. However, some studies indicate that drinking milk after a workout can help you lose weight or build muscle.
1. When is the best time to drink milk?
When is the best time to drink milk? In fact, in some cases, drinking milk at a specific time can help you achieve certain benefits.
1.1. Drink milk with meals to supplement nutrients
Milk is a source of many essential nutrients for the body. Therefore, drinking milk with daily meals is essential to diversify the source of nutrients for the body. In fact, 1 cup of whole milk (240 ml) contains:Calories: 149 Protein: 8 grams Fat: 8 grams Carbs: 12 grams Calcium: 21% Daily Value (DV) Magnesium: 6% DV Potassium: 7% DV Vitamin D: 16% DV The calcium in milk supports bone development, while magnesium and potassium play an important role in regulating blood pressure. Milk is also low in calories but rich in protein.
In the United States, most dairy products are fortified with vitamin D, which helps the body absorb calcium and strengthens bones. There are currently no studies that indicate a specific time to drink milk to reap the many benefits of milk.
MORE: When is the best time to eat yogurt?
1.2. Drink milk after exercise to strengthen muscles
Because milk is rich in protein, it can help with weight loss and muscle building. Protein-rich foods like milk can promote weight loss by improving metabolism, increasing feelings of fullness after meals, and reducing daily calorie intake. Moreover, drinking milk after exercise also supports muscle development and improves body shape.
A 3-month study in 10 young women found that those who drank fat-free milk 5 days a week after a workout improved muscle mass and lost excess fat, compared to those who didn't drink milk.
Based on these results, the researchers suggest that the best time to drink milk for the purpose of promoting muscle growth and weight loss is right after exercise, not before bedtime. However, you should adjust your intake accordingly. Drinking too much milk can lead to weight gain due to its high calorie content even when consumed after a workout.
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1.3. Drink milk with meals to improve digestion
There is no scientific evidence to support milk to improve digestive system function. Therefore, there are also no recommendations on when to drink milk to improve digestion. However, you can try drinking milk with meals and judge for yourself how effective it is. Instead of drinking cow's milk, goat's milk, you can choose to drink fermented milks such as yogurt or kefir for the purpose of improving digestion. Because they contain probiotics or beneficial bacteria, which support the gut microbiome.
MORE: Should you drink milk before going to bed?
2. Who should limit drinking milk
Some of the following people should not drink or limit their milk intake, including:
People who are lactose intolerant or allergic to milk: Lactose intolerance is the inability to digest lactose sugar found in milk, thereby causing bloating. , bloating and diarrhea. People with diabetes or poor blood sugar control: Because milk contains lactose, a type of sugar that has the potential to raise blood sugar levels. In case you can't drink regular milk, you can substitute by drinking plant-based milk such as almond, onion, cashew and hemp milk. People with diabetes should drink milk without sugar and less additives.
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Reference source: healthline.com
