Milk is a nutrient-rich beverage that provides protein, calcium, and other nutrients. There is currently no research to prove that the benefits of milk can be more prominent when drinking at a specific time. However, some studies have shown that drinking milk after exercise can help lose weight or build muscle.
1. When is the best time to drink milk?
When is the best time to drink milk? In fact, drinking milk at a specific time can help you get certain benefits.
1.1. Drink milk with meals to add nutrients
Milk is a source of essential nutrients. Therefore, drinking milk daily with meals is necessary to diversify the source of nutrients provided to 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 helps build bones, while magnesium and potassium play an important role in regulating blood pressure. Milk is also low in calories but high in protein.
In the United States, most dairy products are fortified with vitamin D, which helps the body absorb calcium and strengthen bones. No research indicates a specific time to drink milk for the most benefits.
READ MORE: When is the best time to eat yogurt?
1.2. Drink milk after a workout to build muscle
Because milk is rich in protein, it can help you lose weight and build muscle. Protein-rich foods like milk can promote weight loss by improving metabolism, increasing satiety, and reducing daily calorie intake. Furthermore, drinking milk after exercise supports muscle growth and improves body shape.
A 3-month study of 10 young women showed that those who drank skim milk 5 days/week after exercise improved muscle mass and reduced body fat compared to those who did not drink milk.
These results suggest that the best time to drink milk to promote muscle growth and weight loss is immediately after exercise, not before bed. However, you should adjust the amount you drink accordingly. Drinking too much milk can lead to weight gain due to its high-calorie content, even when consumed after exercise.
1.3. Drink milk with meals to improve digestion
There is no scientific evidence supporting the effect of milk on improving digestive function. Therefore, there is no recommendation on when to drink milk to improve digestion. However, you can try drinking milk with meals and evaluate its effectiveness. Instead of cow's or goat's milk, you can consume fermented dairy such as yogurt or kefir to improve digestion because they contain probiotics or beneficial bacteria, supporting the intestinal microflora.
READ MORE: Should you drink milk before going to bed?
2. People who should not drink milk
Some of the following people should not drink milk or drink it too much include:
• People with lactose intolerance or milk allergies: Lactose intolerance is the inability to digest lactose in milk, which causes bloating, flatulence, and diarrhea.
• People with diabetes or poor blood sugar control: Because milk contains lactose, which can increase blood sugar levels.
If you cannot drink regular milk, replace it with plant-based milk such as almonds, peas, cashews, and hemp. People with diabetes should drink unsweetened milk with few additives.
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Reference source: healthline.com
