Whether milk after the training is useful

Milk — one of the most popular natural drinks around the world.

The child knows about existence in its composition of calcium and the rendered advantage on an organism even, but, despite this, milk is a subject of disputes and disagreements in the food industry over the last 50 years — some researchers claim that this natural product can do harm to an organism (especially if it not pasteurized milk), others challenge this point of view.

Disagreements meet also at nutritionists who argue whether it is possible to use such product to or after the training and whether it is necessary to drink cocktails on the basis of this product for weight loss process activization. We will consider these questions more in details.

Guarantee of excellent physical shape and health is not only in regular visit of gym, but also in providing an organism with a complex of useful substances.

The main sources of necessary proteins, fats and amino acids which build muscles are low-fat meat (chicken, beef), some fish and dairy products, in particular, milk.

Its main ability, besides recovery of water balance (for 80% this product consists of water) — saturation by protein.

So, it is proved that within 15–20 minutes after the end of a training in a human body the process of a so-called anabolic window is started is a state at which the muscles which experienced sufficient physical activity are most susceptible for digestion of protein which, as we know, is the major component for extension of muscles.

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All food consumed during this period will go for strengthening of weight, and at all from the consumed substance will not go to fat. Law of accumulation of weight very simple: to saturate muscles with protein, it is necessary 15–20 minutes later after the training to eat as much as possible protein, and milk — one of faithful assistants in this case.

Certainly, this product is not the only source of protein which is especially effective in the period of an anabolic window, however that who seeks not only to build muscles, but also to reduce fat deposits, this dairy product is necessary very opportunely.

It gives fast feeling of satiety, at the same time its active components promote reduction of a fat grid in fabrics. One more unconditional advantage of this product after performance of physical activity is saturation by calcium — the tired tired-out joints especially need such calcic fertilizing after the wearisome training.

Important! The recommended dose of the consumption of genuine milk — 1 glass after the training (taking into account daily consumption of 2 more protein cocktails). If the athlete does not use a protein, it is possible to drink 2 glasses, however it is impossible to exceed this dose: otherwise, as a result of a protein surplus, there can be problems with kidneys, neurosis and delay of metabolism.

For those who do not transfer taste and a smell of genuine milk there is an exit: various milkshakes. The main condition — not to add to such drink is a lot of sugar and also syrup, jam, ice cream and so forth, these components are a source of unnecessary fats and carbohydrates which will not bring benefit to an organism.

One of the most tasty combinations is a milk with banana and if to add a handful of nuts to this mix, the real protein boom will turn out (about 40 g of pure protein on 1 glass). Ingredients:

• walnuts or almonds — 5–6 pieces (for walnut — 5–6 halves);
• milk — 0.5 liters;
• natural yogurt (without sweeteners) — 2 tablespoons;
• 1 big banana;
• honey (at will) — 1 teaspoon.

Whether you know? The most surprising milk on the planet — camel: people with intolerance of lactose cannot acquire it, it contains 3 times more vitamin C, than cow, and has the small amount of fat and cholesterol is insignificant. Besides also turns sour much quicker, than any other dairy product.

1. To pour a handful of nuts, the cooled cut banana (1–2 minutes in the freezer) and yogurt into a blender bowl.
2. To shake up ingredients at a small speed within 1 minute, then 30 more sec. — at the maximum speed.
3. To add the cooled milk, honey (at will) and to shake up 30 more sec. Cocktail is ready.

• milk — 0.5 liters;
• eggs (crude) — 2 pieces;
• powdered milk — 50 g;
• skim cheese — 3 tablespoons.

1. To pour out the cooled milk in a blender bowl, to add 2 the cooled eggs (the attention — the maximum quantity of eggs in such cocktail can reach only 3 pieces). To shake up 1 minute at the minimum speed.
2. To pour powdered milk, to shake up about 30 sec. at the minimum speed.
3. To add skim cheese (it is desirable to choose not coarse-grained), to shake up all ingredients within 1 minute. Drink is ready.

Remember that the amount of such saturated protein cocktail, on condition of dietary food, should not exceed 2–3 in day.

Learn whether it is useful to eat bananas after the training.

Some other dairy products can also saturate muscles with proteins and start process of a zhiroszhiganiye in an organism. Treat them:

• cottage cheese — contains casein (complex protein) which is long enough acquired by an organism thanks to what the feeling of satiety and inflow of energy for quite long time appears. At the same time it is not recommended to use skim cheese: best of all after the training to eat 100 g of 1% cottage cheese, than 200 g 0%;
• kefir — has similar influence on an organism, with only that difference that contains slightly less protein and slightly more fats. Besides, kefir well influences digestion, removes toxins and provides a bone tissue with a large amount of calcium;
• fermented baked milk — contains protein which is split in an organism much quicker, than in milk or kefir. Therefore if it is important to you to deliver as soon as possible protein to muscles, use fermented baked milk with low fat content (to 1.5%). And here fat fermented baked milk — a taboo after the training: its high caloric content promotes saturation of an organism unnecessary carbohydrates.

Important! The sweet glazed cake cheeses, milkshakes with a large number of sugar, fat fermented baked milk or whipped cream are products which will not bring benefit for an organism after the training.

Remember that dairy products can bring benefit only in case they are natural: upon purchase always pay attention to the producer of goods, an expiration date of a product and condition of its storage. It is sometimes better to buy the fresh pasteurized dairy product in supermarket which was stored under appropriate conditions, than to get the same casting product in the market where you cannot request the certificate of quality.

We advise to esteem how to choose qualitative sports food.

• if you are going to be engaged in intensive loadings at great speed (aerobics, crossfity, etc.), then it is better not to use this product: saturated with protein and carbohydrates, it will be long digested, and during exercises the organism will be aimed not at study of muscles, and at digestion of components of milk;
• the milk drunk just before a training will promote emergence of weight in a stomach;
• those who has an intolerance of lactose need to forget absolutely about consumption of any dairy products (in this case special protein dry mixes without lactose will help).

It is the best of all to use milk if you are engaged in power trainings on separate groups of muscles: in this case the glass of this product drunk not less than in 40 minutes prior to the training will just give force and energy, and will saturate muscles with necessary protein. In all other cases it is better to prefer clear water or cocktail on the basis of a protein from wheat. Thus, the milk drunk 15 minutes later after the power training renders indisputable advantage for an organism: saturates muscles with protein, promotes elimination of a fat layer, gives sense of fulness and restores forces.

Whether you know? The fattest milk on the planet — at seals and whales (the amount of refined fat in it is about 50%). For comparison the fat content of the same cow product averages about 4.5-5%. The most skim milk meets at horses and donkeys — its fat content does not exceed 1%.

As for the use of this product prior to a training, it is necessary to consider type of the forthcoming loading, intensity and duration of a training here, and even amount of water drunk between exercises.

Certainly, after all it is better to use any dairy products after the training when muscles already worked and are ready for receiving a dose of a protein and protein.