What milk is better to drink for muscle growth. Muscle milk: benefits, how and when to consume

In addition to regular work with "iron" for building and maintaining the desired shape of an ideal body, it is equally important to eat right. The list of foods that must be included in the diet of every bodybuilder (both professional and amateur) includes not only chicken breasts, rice and eggs - we must not forget about milk.

It has long been an indispensable part of the human diet (even if he has never played sports), highly valued for its benefits and nutritional value. Consider why milk is so relevant and effective in bodybuilding.

General information - what exactly is milk good for?

First of all, athletes are "attracted" by the high content in milk, which is so important and indispensable for building muscles and preventing their catabolism (fiber breakdown). Drinking a couple liters of milk a day is much easier and cheaper than eating a kilogram chicken breast(which, by the way, still needs to be cooked). In addition, it can also be combined with others. useful products, thereby adding variety to the not too extensive diet of the athlete.

It should be noted that athletes who practiced and set records at the beginning of the second half of the last century lived on average (yes, some of them still live there!) effective diet it was milk that was considered - a couple of liters a day successfully replaced modern anabolic drugs. For example - Gakkenschmidt (the one after whom the simulator is named, which now stands in every gym) lived 89 years, and Tunney - 90 (this famous athlete of the last century did not take steroids at all, and considered milk to be the secret of success). Well, if you get acquainted with the diet of any other athlete, it will definitely contain milk in one or another quantity, both separately and as part of various cocktails.

In addition to its high protein content, milk in bodybuilding is also valued as a source of calories. This makes it equally relevant any period - both when gaining weight, when you need to increase your calorie intake, and when "drying", when it is important to get the most nutrients and satisfy the feeling of hunger.

Well, in addition, milk contains a significant amount of other elements useful and irreplaceable for the body. First of all, it is calcium - the substance that is most important for the strength and strength of our bones. Contained in milk and vitamins - groups A (improves vision) and D (and this is a real steroid hormone that promotes better absorption of calcium).

Another positive factor is the fact that regular milk consumption (not necessarily in large quantities- even 1-2 glasses a day will be enough) has a beneficial effect on the secretion of anabolic hormones. As a result, the set of muscle mass is accelerated, and the mass is of a higher quality, "dry".

The content of useful elements in milk

Go to any supermarket - there are dozens of bottles and bags on the shelves now in orderly rows, and it goes without saying that the content of nutrients in milk will be different. Here are specific figures - to make it easier for the reader to plan and calculate their own (we will give them for 250 ml of milk):

Whole milk: about 145 calories, 8 grams of protein, the same amount of fat, about 11 grams of carbohydrates
skim milk (0%): about 82 calories, 8 grams of protein, less than 1 gram of fat, about 11 grams of carbohydrates;
milk with 1% fat: about 100-102 calories, 8 grams of protein, about 2 grams of fat, about 11 grams of carbohydrates;
2% fat milk: about 120-122 calories, 8 grams of protein, about 4-5 grams of fat, about 11 grams of carbohydrates.

How to deal with lactose intolerance?

A fairly common problem is lactose intolerance - which does not allow drinking milk (and not even in large quantities, but in general). As a result, the athlete has to exclude an extremely important and extremely useful item from his diet.

In such a situation, you can solve the problem as follows:

Include in the diet yogurt, kefir, cheese, cottage cheese, fermented baked milk - dairy products that do not contain lactose (it is removed from it during processing).
Find lactase (tablets) in the pharmacy - a substance that breaks down lactose. These tablets can be taken with milk.
Combine milk with other foods - since it is easier to digest with other foods.

Bodybuilding is on the cusp of creating a monstrously POWERFUL anabolic!

VINCE ANDRICH

There were times when milk replaced the current one for security officials. It was considered a powerful muscle strength stimulant. Hearing about this, an adherent of modern and, to be honest, thoroughly "chemically" bodybuilding, will only smile condescendingly. Indeed, what does plain cow's milk have to do with extreme sports records? Does milk help you build muscle?

It would seem no. However, there are several discouraging inconsistencies on this issue. Power records of the era, when the replacement of methane was a few liters of fresh milk a day and a couple of juicy chops, have not yet been beaten. Comparing the lifespan of strength athletes will not be in our favor either. George Gackenschmidt happily lived to be 89 years old, and Armand Tunney attended bodybuilding competitions with interest at the age of 90. In our “pharmacological” era, the main concern of competing bodybuilders is getting free health insurance from their national federations. The list of diseases afflicting 40-year-old athletes will surprise anyone. It has everything from unusually early heart attacks to oncology.

However, back to milk. Immediately it is necessary to make a reservation that we are talking about that milk, which today you will not find on the shelves of supermarkets - fresh milk, the same one about which they say "just from under a cow" ...

Two sides of the same coin

The strongmen of the beginning of the last century unanimously asserted that fresh milk is a magic panacea for an athlete. The doctors echoed them. In those years, they prescribed this milk to many patients as a medicine. However, in the bodybuilding of the 20th century, this product never found its use. The reason is that bodybuilders, remembering the instructions of the security forces at the beginning of the century, began to drink ... boiled milk.

Here it is necessary to clarify that in industrial production, when milk produced during processing is repeatedly poured from one container to another, it is saturated with microbes that provoke sourness, and can even become hazardous to health. Pasteurization of milk, in other words, boiling it, kills germs, and therefore pasteurized milk is stored longer than fresh milk. The difference is all the more noticeable if you store boiled milk in the refrigerator. However, heating does not pass without leaving a trace for many bioactive substances. They are destroyed under the influence of high temperature.

Yet pasteurized milk remains healthy. At one time, only British scientists commissioned by the government conducted over 300 large-scale studies of the effects of milk on the human body. Officials suspected that animal cholesterol, which is abundant in milk, was harmful to heart health. It turned out that cholesterol from milk does not raise blood cholesterol levels, no matter how much milk you drink. Moreover, regular consumption of pasteurized milk significantly reduces the risk of cardiovascular disease... In any case, the statistics of heart attacks among those who drank a lot of milk were significantly reduced. Scientists were also surprised by the fact that among active milk consumers there were fewer cases of intestinal cancer.

Pasteurization hardly harms the milk protein, namely whey and casein. In pasteurized milk, both types of protein retain the same natural ratio as in fresh milk, equal to 20:80. In this case, proteins act synergistically and improve mutual assimilation. This is why whey should be taken along with slow casein after training. Contrary to expectations, "long-playing" casein does not slow down, but spurs the absorption of key amino acids that affect protein synthesis in muscles.

Friendship of antipodes

Whey is a water-soluble protein that contains a unique amount. They are designated by the English abbreviation BCAA. These amino acids include leucine, valine, and isoleucine. Coincidentally, BCAA amino acids are found most in human muscle protein. Moreover, the most important is leucine. Strength training stimulates the growth of intracellular protein (protein synthesis), but leucine molecules are the “key” that opens the cell to meet this fundamental reaction. The powerful injection of leucine into the bloodstream, which occurs after taking powdered whey, rapidly accelerates protein synthesis. Again, leucine itself is not an anabolic. He becomes such after hard strength training. For this reason, the intake of powdered whey is required immediately after training with "iron". This protein "doping" accelerates muscle growth by an order of magnitude! Moreover, the serum should also be taken 15-30 minutes before training. This will further enhance its anabolic effect!

Whey protein is the champion in absorption rate. So, protein synthesis triggered by leucine immediately receives abundant construction material in the form of a wide range of amino acids. It would seem that there is no reason to mix "fast" whey with "slow" casein. However, casein, sticking together in the intestine into stubborn lumps, releases from itself not only individual, but also peptides - compounds of 2-3 amino acids. Such peptides have the properties of independent bioactive compounds. In particular, among them there are casokinins, which increase the unique ability of blood cells to "squeeze" through capillaries that are much narrower than their transverse diameter. Serum also has peptides of this kind (lactokinins). The combined intake of whey and casein multiplies this effect and leads to an increase in capillary blood flow. It is clear that all this further enhances protein synthesis in the deep layers of muscle tissue.

However, pasteurized milk is far from a true anabolic. Unless you first stir a measuring spoon of whey in a glass of milk.

Live milk and ...

Pasteurized milk should not be confused with sterilized milk. As you already know, heating milk during pasteurization is not harmful for all types of microorganisms. Sterilization is a deep heat treatment of milk, when it is heated to a temperature of 130-140 degrees. No microbes can survive here! The shelf life of sterilized milk is calculated in months, but there is very little benefit in such milk. It can be compared to ordinary water in which several tablespoons of milk powder are dissolved. By definition, there are no living factors in it.

But if you start spicing up your strength training with liters of fresh milk, you will immediately notice an acceleration in the growth of muscle mass and strength. In addition, you will increase the level of the so-called. "General health", without which power and other sports records do not exist.

Evolution walk

What is the secret of fresh milk? As established by science, it contains "live" immunoglobulins that enhance immunity, natural antitoxins, as well as very special compounds called cytokines. By the way, the same cytokines are formed in the human body. In our body, they perform a variety of tasks, but one of them is truly unique. They interfere with the genetic apparatus of stem cells, causing them to degenerate into muscle cells. As you know, stem cells are formed in the spinal cord and do not have their own "face". Together with the blood, they "travel" through the body and, if necessary, turn into cells of certain tissues of the body.

When you exercise, the fibers of the muscle cells break. Their healing occurs under the action of stem cells, which in turn are controlled by cytokines. When boiled, most of the cytokines in milk are destroyed. When you drink fresh milk, cytokines in your body arrive, and therefore muscle growth is accelerated. Currently, science has described several dozen cytokines, but it is impossible to accurately determine the function of each. The role of cytokines is universal. They often substitute for each other or act together. However, American scientists have succeeded in the incredible. From colostrum, the secretion of the mammalian mammary gland that is formed in the first postpartum weeks, they have isolated cytokines that stimulate protein synthesis. It is the presence of these cytokines that explains the uniquely rapid growth of babies, in whose bodies, of course, there are no anabolic hormones. If such cytokines are introduced into the body, where the process of muscle growth is already underway, launched physical exercise, we will get a fantastic increase in muscle mass. The use of cytokines on rats has led to an increase in their physical size, almost doubled!

It is curious that the research was initiated by the head of the well-known MET-Rx company, Scott Connelly, exclusively in the interests of bodybuilders. The drug, dubbed Progenex, is about to enter a human trial. As Connelly promises, it will close the steroid era in our sport, but will lead to the birth of previously unheard of monsters of muscle mass.

Milk in bodybuilding

In 1899, strongman Bernard Manfadden began publishing a magazine dedicated to weight lifting. In 1923, he published an article in which he called fresh milk an elixir of strength.

In the 1930s, strength athlete Joseph Hise promoted fresh milk as a staple in the athlete's diet. In just a month, he gained over 12 kg of lean muscles, doing nothing but squats. At the same time, he drank up to 5 liters of fresh milk a day. »In the late 1930s, Olympic weightlifting champion John Grimek took over the dairy relay. Thanks to his numerous interviews, fresh milk became a must-have in the diet of bodybuilders of the time.

In 1950, "Mr. USA" Armand Thani announced that his secret weapon in the fight for the title was countless liters of fresh milk. "In 1954," Mr. Universe "Steve Reeves began acting in films. Giving interviews to the press, he never forgot to emphasize the benefits of fresh milk and called for its widespread use.

In 1958, the 10x Mr. Universe Per Park surprised the bodybuilding world by claiming that for many years he has eaten more than 4 times a day. Moreover, 6 times a day, he drank a special milkshake based on fresh milk, to which he added cream and honey.

Powerlifter Bruce Randall, having decided to set a new national record, decided to raise his body weight. As a result, he "grew heavier" up to 18W kg, drinking 3-4 liters of fresh milk a day. It is curious that while maintaining a dairy diet, Randal "lost weight" to 101 kg and in 1959 won the title of "Mr. Universe".

From the 50s to the end of the 80s, Vine Gironda enjoyed the reputation of the best coach of stars in the USA. Unaware of the latest whey protein research, He put his clients on homemade cottage cheese... His weight gain dietary program included, in addition to 3 meals, 4 more snacks in the form of a large glass of fresh milk and a bowl of homemade cottage cheese.

In 1962, Larry Scott, who drank a lot of fresh milk after his teacher Gironda, used his own title "Mr. America" to promote the benefits of whole dairy products.

In 1977, Arnold Schwarzenegger recounted how much fresh milk the bodybuilders of the "golden era" of bodybuilding drank in his book Becoming a Bodybuilder.

MILK ROLLS

American scientists, finding out the undoubted benefits of sports carbohydrate drinks like Gatorad, compared its effect to various popular drinks, including whole chocolate milk. To their surprise, this milk proved to be more effective in restoring the athlete's strength. This experience has been rechecked in England. And then it was confirmed that the addition of cocoa powder to whole milk, indeed, accelerates recovery, ahead of Gatorad's indicators.

American scientists also report that whole milk has a better effect on protein synthesis in muscles than skim milk. If you are considering using high-fat chocolate milk to boost muscle growth, add a scoop of whey to be sure.

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Bodybuilding is a tough and demanding sport. Nutrition plays a very important role in bodybuilding. In other sports disciplines, the diet is also carefully and thoughtfully selected, but only in bodybuilding, nutrition stands above everything else.

Exercise like a champion and eat like an idiot - you'll be an idiot. Study like an idiot and eat like a champion - you will be a champion.

Arnold Schwarzenegger

If a bodybuilder eats poorly, he may forget about good results. Protein structures play an exceptional role here: meat, poultry, fish, which are in high demand in building the body.

As a general rule, it is recommended to consume about 2 grams of protein per kilogram of the athlete's weight. For example, a 90 kg bodybuilder needs 180 grams of pure protein, which is the equivalent of one kilogram of beef per day. Eating such an amount of meat is harmful, since you can get protein intoxication or clog the body with animal slags. Thus, when it comes to complete protein sources, the bodybuilder has little to choose from. In this situation, dairy products will come in handy.

Milk composition and digestibility of milk protein

Milk is an animal product that is secreted by the mammary glands as a result of the digestion of dry food and plant foods. Since, under normal conditions, animals feed young animals with milk, it has everything necessary for the full growth of the young. As for domesticated animals, they are forced to produce milk constantly, which is a clear production benefit for humans. 100 grams of pure cow's milk contains 88 g of water, 3.2 g of protein, 3.2 g of milk fat, 5.2 g of disaccharides, 113 mg of calcium, 143 mg of potassium, 10 g of magnesium, as well as a large amount of vitamins.

Regarding protein, we can say that its amino acid composition is really complete. All essential and nonessential amino acids are combined in one publicly available product. Separately, it is worth noting the high degree of digestibility of milk protein. The assimilation of meat protein occurs by 60-70%, while milk protein is absorbed by the body by 95%, and much less time is spent on its digestion. Since nowadays many people have problems with digestion, milk proteins are not just an alternative, but a life-saving component of the diet, which allows you to maintain a healthy stomach.

Research

So, American scientists published a review on the study of the benefits of dairy products for human health. The results showed that the daily intake of milk, yogurt and cheese provides the body with all the key nutrients.

Milk and milk products have a beneficial effect on healthy body weight and weight loss in obese people, provided they are consumed at least three times a day and in parallel reduce the calorie intake in the diet.

Dairy foods strengthen bones with a unique nutritional package that is beneficial for building bone mass and strengthening bones. Dairy products make up for the lack of such nutrients like calcium, potassium and magnesium. At the same time, irregular consumption of milk products provides, for example, only 40% coverage of calcium needs.

By the way, about calcium. This mineral not only strengthens bones, but also promotes muscle growth as well as fat burning. Research from the University of Tennessee (Noskville) has shown that as the calcium intake in dairy products increases, the amount of body fat decreases. Another study published in the Journal of the American College of Nutrition found that bodybuilders who ate calcium from low-fat dairy products had less body fat than those who did not. By the way, low-fat milk products are also useful in the prevention of hypertension: using a milk diet can effectively lower blood pressure and prevent bouts of hypertension.

Assortment of milk products

Due to the wide variety of dairy products, almost any athlete can choose the product that suits his taste. Milk goes very well with gainers and protein shakes... By adding milk instead of water to smoothies, you fortify it with additional protein, vitamins and minerals. This will only make the cocktail richer and tastier.

Milk is also a must for the production of cottage cheese and cheese, which are essentially the same milk, only processed to remove most of the water. Water is removed from cheese to a greater extent, therefore it is denser than cottage cheese. Moreover, cheese can be stored for a long time, especially for hard varieties. This milk product the protein content is significantly superior to meat. On average, the amount of protein in cheese ranges from 19 to 27 grams. In the morning, a slice of quality cheese will energize, cheer up and give you a lot of enthusiasm for your studies.

As for yogurt, it is also loaded with calcium and protein. Yoghurt is useful in combating colds and obesity, it helps to reduce body fat. Thus, 500 grams of yogurt per day helps to reduce the amount of fat in the athlete's abdomen by 81% compared to athletes who do not have yogurt in their diet. Thanks to its high carbohydrate and protein content, this product promotes better muscle recovery after strenuous strength training.

Problems associated with consuming dairy products

However, as healthy as dairy products are, they do not provide an adult human body everything you need, especially the athlete's body. Milk, for example, lacks creatine and some compounds important for muscle growth.

Perhaps for this very reason, and also because milk is supposedly poorly digested and retains water, it has become fashionable in some circles not to consume milk. However, this is a mistake, because, despite everything, for a bodybuilder dairy products are an integral part of the diet, the main thing is to maintain balance.

Milk seems to have been specially created for bodybuilders. Just two glasses of milk contain a hefty serving of protein, over 170 calories, 80% of your daily value for calcium, and many vitamins. However, when drinking milk, various problems can arise, which are most often associated with lactose intolerance or banal allergies.

Lactose intolerance

For people whose body does not digest lactose well, milk is a real nightmare: gurgling in the stomach, stomach cramps and other inconveniences.

Why is this happening? It's all about the lack of lactase - an enzyme that helps break down lactose. It is for this reason that milk cannot be fully digested. Those two glasses can cause serious digestive upset. This is due to the fact that in the case of incomplete breakdown of lactose, undigested milk sugar enters the large intestine, where putrefactive bacteria living here actively consume it. As a result, a huge mass of problems arise in the gastrointestinal tract. The aforementioned bacteria, when absorbing lactose, produce various gases and acids, which leads to boiling, colic and bloating of the abdomen.

Another question that interests many people is whether problems with lactose tolerance can appear if there were no difficulties with this before. Unfortunately, this can happen at any age. Lack of lactase can develop in the digestive tract after dysentery and other gastrointestinal diseases. It also occurs as a result of the use of certain medications, especially antibiotics, radiation, or after abdominal surgery.

The ability to digest lactose decreases with age. Everyone knows that children absorb milk much better than adults. So what to do if there is a desire to exercise and drink milk, but it causes digestive upset? Can you develop your ability to absorb lactose? Yes, you can, and in the same way that muscles are trained.

You should not give up milk, but gradually accustom your body to it. Research data indicate that in this way people with lactose intolerance, after a while, became able to drink up to 250 g of milk without negative consequences due to the adaptation of bacteria intestinal tract... Fermented dairy products also help to cope with lactose intolerance: yogurt, cottage cheese, hard cheeses. A complete rejection of milk and products from it will only worsen the situation, and dairy products cannot be completely excluded from the diet. Serious lactose intolerance is rare, and very often some foods are better absorbed and others less digestible.

Lactose breaks down better if, for example, drinking milk with meals. Nutritionists have found that 70% of the observed patients who do not absorb lactose, digestive problems are reduced if milk enters the stomach along with other food.

V Lately a dairy product that has added a bacterial culture called Acidophilus has become quite popular. Is it beneficial for lactose intolerance? Acidophilus is recommended for digestive disorders, but scientific research medicinal properties this remedy has not yet been confirmed. It is widely believed that consuming acidophilus helps to increase the number of bacteria in the colon, but this is no more than a fiction. The fact is that gastric juice destroys the bacteria contained in this product, and they do not have time to get into the large intestine. Therefore, if you like the taste of acidophilus, you can drink it without fear for your health, but you should not expect a therapeutic effect either.

Also, some people are allergic to cow's milk. In this case, again, you should not completely abandon dairy products. There are a huge number of varieties of cheese made with goat or sheep milk, which, according to taste not only are not inferior, but are often superior to cow cheese.

Milk and Champions

From the 50s to the 80s of the last century, Vine Gironda enjoyed a reputation as the best coach of the stars. Knowing nothing about scientific research, he put his charges on homemade cottage cheese. The dietary program of Gironde's weight gain included, in addition to three meals, four snacks in the form of a bowl of homemade cottage cheese and a glass of fresh milk.
In 1962, Larry Scott, who followed his trainer Gironda in large quantities of milk, used his "Mr. America" title to promote the benefits of whole dairy products.
In 1977, Arnold Schwarzenegger, in his book "Becoming a Bodybuilder", told how much milk athletes drank from the golden era of bodybuilding.

Conclusion

Be that as it may, you should know that dairy products for a bodybuilder are an excellent source of nutrients. Even if the athlete has difficulties with lactose tolerance, it is still possible to enrich the diet with some dairy products.

Many bodybuilders are reluctant to consume milk because they think they get fat from it. So it is, from dairy products really gain weight, since milk, even low in fat, is very high in calories. Therefore, athletes who are serious about their diet should eat low-fat or low-fat milk products. Fortunately, the choice is wide, and everyone can choose milk, cottage cheese or yogurt according to their fat content and taste.

As stated, milk is the main source of calcium, which is needed for bone growth, muscle growth, and fat burning. For those athletes who do not like or digest milk, there is a great substitute - orange juice fortified with calcium, or mineral water with a high content of this trace element.

Bodybuilders who have no problem digesting lactose should also be responsible for their diet. Most important point here is the balance. As much as an athlete wants to minimize meat consumption, a complete transition to dairy products is undesirable. Milk and dairy products contain virtually no creatine, which muscles need to contract. Avoiding meat, which is the main source of creatine, can cause muscle weakness, which is especially true for vegetarian bodybuilders. An athlete deciding to completely eliminate meat from their diet should supplement it with creatine supplements.

You may also be interested in the article on how to dry muscles, read it or material on the topic "

Literally in the last century, the bodybuilding world was free from sports nutrition, anabolic steroids and other doping. Most of the athletes of those times achieved record strengths on milk and meat chops alone. By the way, some of the records of those times remain unbroken today. But the topic of today's article is not nostalgia for the past. Our goal is to answer the question of whether milk is relevant in bodybuilding today, at a time of abundance of sports supplements and pharmaceuticals.
Milk is as relevant as ever
Homemade milk has long been considered one of the best sources of protein in bodybuilding and other sports. And today it is also relevant, because most amateur athletes do not have Money for the purchase of expensive and high-quality sports supplements, but homemade milk can be bought quite cheaply. We recommend focusing your attention on homemade milk, since the quality of milk from supermarkets in most cases is very low.
We have already realized that milk is still in demand in bodybuilding due to its low price, but its benefits do not end there. Studies have shown that this animal product helps to stop the accumulation processes subcutaneous fat, therefore, during mass gain, when the calorie content of athletes can reach 7-8 thousand, milk is more relevant than ever.
You've probably heard that milk contains a lot of protein, 80% of which is casein, and 20% is whey. Yes, you can say that casein is a slow protein and it is not really needed in bodybuilding. Few people know that casein promotes better absorption of whey protein and joint reception you can get better results. Therefore, if you are using whey protein supplements, it is best to mix them with milk only, not water or juices.
What to do if my milk is not digested
Some people do not digest milk or eat with it big problems... This can occur for two reasons:
Lactose (sugar in milk) is not digested;

The enzymes needed to digest lactose are missing.

For athletes who have difficulty digesting milk, we recommend paying attention to other dairy products - cottage cheese, cheese, etc. These products do not contain lactose, as it is removed during their processing. You can also buy special pills (enzymes) at the pharmacy that help to absorb lactose.
Another option is to take milk with other food. Studies have shown that if milk enters the stomach with other foods at the same time, then there is less difficulty in digesting lactose. Therefore, we advise you to try drinking milk when building muscle mass, so its absorption will improve, and you can get more protein and calories.
Powdered milk is obtained from ordinary milk by evaporation to dryness. Before the era of sports nutrition, powdered milk was one of the main sources of protein in bodybuilding.
There are two main types of milk powder - whole milk powder and skim milk powder. Whole fat is 25% fat and therefore should not be used in bodybuilding, since such an amount of fat will certainly lead to the formation excess weight... Low fat contains only 1% fat and 36% protein, the rest of the content is lactose, which is a fast carbohydrate that also leads to the accumulation of excess subcutaneous fat. That is why we consider dry milk in bodybuilding undesirable, and we recommend giving preference to liquid milk in combination with whey protein powders.
Video: Is it possible to drink a lot of milk in bodybuilding - Denis Borisov

According to nutritionists, goat milk is one of the most important foods for athletes. This is a natural drink that the body absorbs much easier than any synthetic dietary supplement. Goat milk can completely replace a gainer, that is, a food mixture of proteins and carbohydrates for sports nutrition. To build powerful muscle mass, it is enough to consume 2 liters of the product daily. Milk helps to increase muscle glycogen levels and improve fluid metabolism. In addition, it increases the supply of insulin-like factor in the body.

As sports nutrition, you can use not only goat milk, but also a variety of secondary products from it: cottage cheese, yogurt, cheese. The effect of their use is no less than that of milk itself. The drink is ideally combined with any nutritional supplements for building muscle mass, and enhances their effect. It is just not advisable to drink them at the same time immediately after an active workout: combined proteins and carbohydrates are difficult for the body to absorb. Also, very fatty milk is not recommended, otherwise, instead of strong muscles, there is a risk of accumulating fat.

What are the health benefits of goat milk?

Man is the only biological species on the planet that eats milk from other animals. And it does it with great benefit for yourself. Together with cow and goat milk, the body receives a huge amount of nutrients: proteins, fats, carbohydrates, minerals. The drink contains almost all the most valuable substances necessary for excellent health and excellent well-being. Milk of goats is considered especially useful all over the world.

Some doctors believe that the human digestive system cannot completely digest milk. There is nothing surprising in this: the milk of animals is intended for feeding the young, and not for supplying people. The human intestine is simply not adapted to the absorption of other people's food. This is probably why the overwhelming majority of the world's population has lactose intolerance to one degree or another. Despite this, however, goat milk is one of the most consumed foods by heavyweight athletes. What is the reason for this?

First, goat milk has no contraindications. Secondly, it contains just an incredible amount of proteins, carbohydrates, fats, vitamins and minerals that are vital for humans. Thirdly, the taste and smell of milk is familiar and loved, does not cause disgust or allergies. Although, if the goats are fed the unsuitable and monotonous food, the milk takes on a harsh taste, but it can also take some getting used to. The components of the drink are linked in a unique ratio: 100 grams of the product contains 3% proteins, 3.5% fats, about 5% simple carbohydrates, almost 1% minerals, 87% water. That is, two glasses of goat's milk cover the daily intake of proteins up to 30%, and calcium even up to 80%, contributing to the proper development of not only the muscular, but also the skeletal system. In addition, the composition of the drink contains the most useful microelements for humans:

vitamins A, D, PP, C, E, group B;
sodium, cobalt, potassium, magnesium, copper, phosphorus, manganese, fluorine;
blood proteins globulins and albumin;
lecithin and other phospholipids.

What is the advantage of goat milk?

In many information sources, there is information that the benefits of goat's milk are much higher for humans than cow's milk. Is it really? What are the similarities and differences between these two animal products? In nature, there are two types of milk: casein and albumin. In the mammary glands of the cow, casein secretion is produced, and in women, albumin milk is formed. Therefore, many cow's milk products are difficult to digest in the human digestive tract. And, for example, donkey milk is almost identical to the secretion of the female glands. In some cases, it is even used as an adjunct to breastfeeding, but not of particular interest to athletes.

The uniqueness of the goat product is that it is in the middle between human albumin and cow casein milk in terms of ingredients and quality. That is, goat milk is as nutritious and healthy as cow's milk, but is easily accepted. digestive system... In terms of the main components, fat content and calorie content, both goat and cow drinks are almost the same, provided that the animals ate similar feeds, and most importantly, their difference in trace elements.

Goat milk contains a residual amount of casein protein, while cow milk contains a lot of it. Namely, casein causes rejection of milk by the human intestine and an allergic reaction.
Almost 70% of the fat in goat milk consists of polyunsaturated fatty acids, which are very important for strengthening the body, while in cow fat there are only 50%.
Goat drink contains 13% less lactose than cow's milk. And for most people, milk intolerance is caused only by the milk sugar it contains.
The fat droplets in goat milk are finely dispersed, 15 times finer than the particles of cow fat. This facilitates the rapid digestion of the product.
Goat milk contains almost the same amount of albumin required for internal organs and blood, as in human milk.
Goat drink is rich in substances that support the immune system, antioxidants.

Dairy products on a wooden background.

What are the benefits of goat milk for athletes?

So what are the benefits of goat milk for strength training people? First of all, it is easy to digest, which means it is suitable for situations where the body needs a lot of strength, but you cannot eat a large amount of food at one time. Due to the content of albumin and polyunsaturated fatty acids in optimal quantities, goat milk is high in calories and nutritious, but does not burden the body. The drink satisfies hunger well and strengthens after intense exertion.

Sports activities reduce the content of minerals in the body, especially calcium and phosphorus, and also interfere with their normal metabolism in tissues. Minerals, as well as energy and nutrients, must be replaced, and goat milk is perfect for this purpose. If an athlete does not regulate the fluctuations of trace elements in his body, he will have difficulties in adapting to active loads and maintaining strength in training and competitions. And goat milk contains everything that weightlifters need, so it is imperative to include it in the daily diet.

Calcium. The correct development and strength of the bone apparatus, as well as the contractility of muscle tissue, depend on this vital element. There is a lot of calcium in goat milk, moreover, it is in the drink in an easily digestible form. In athletes experiencing a lack of substance, the productivity of training is noticeably reduced, fat from the body goes off more slowly. Therefore, goat milk is especially important for athletes who are at the stage of burning excess body fat.
Proteins. Goat's milk is rich in protein whey, which is needed by athletes who are building large muscle mass. Due to the content of easily digestible proteins, the drink promotes the rapid development and strengthening of muscle tissue. One glass of milk provides the body with 30 grams of pure protein.
Carbohydrates. Goat milk belongs to foods with a high concentration of carbohydrate substances. And carbohydrates are essential for athletes to replenish energy during intense and exhausting workouts.
Calories. Goat milk is moderately high in calories, thanks to which it perfectly nourishes and replenishes the strength spent on physical exercises with high power and productivity. There are approximately 180 calories in two glasses of the drink.
Vitamins. Milk contains vitamins A and D, the most important for athletes, and in optimal quantities and in a mild form. Vitamin A is involved in the synthesis of proteins, regulates the concentration of minerals in the body, and vitamin D helps the absorption of calcium.
Water. With active and hard training, the body quickly loses fluid, which leads to fatigue and disturbances in the functioning of internal organs. Weightlifters have to constantly replace the loss of water in their bodies, which can be done with goat's milk.

Can goat milk harm?

Goat milk is certainly valuable and healthy. But him useful qualities largely depend on the conditions in which the goats are raised, what they eat. Animals that consume monotonous and low-quality feed produce milk that is poor in nutrients. However, the lack of trace elements in the product is not as dangerous as their excess. Any medicine, if taken in excess, turns into poison. It's the same with goat's milk. The drink is really necessary for athletes, but this does not mean that it can be consumed in unlimited quantities.

Vitamins and trace elements are needed by the body in certain doses, not very large, but not very small. If, for example, an athlete weighing 80 kilograms wants to get a daily protein intake, he needs to take 160 grams of protein with his food. To do this, you will have to drink more than 6 liters of goat milk. This is a lot: the body is not able to assimilate so many nutrients, it will be oversaturated with them, which can lead to adverse health effects. Therefore, goat drink should be drunk in moderation, and to obtain proteins, in addition to milk, use other high-protein foods.

How to take goat milk correctly?

To be sure that the milk consumed has beneficial properties and contains all the necessary trace elements, it is advisable not to purchase the product from owners who keep goats in bad conditions walking them in questionable areas, such as near roads or landfills. It is better to buy goat milk from stores or farmers who monitor the quality of their products.

During heat treatment, goat milk loses all useful qualities: antioxidants and vitamins are destroyed when exposed to high temperatures. Instead of them, carcinogens are formed, which is highly undesirable for the nutrition of athletes. Therefore, goat milk should only be drunk raw. It is strictly forbidden to boil it, ferment it, add it to dishes. But you should not use a cold drink from the refrigerator either: its digestibility is reduced. For the digestive system to be accepted, the milk needs to be slightly warmed up.

Do not mix goat's milk with other foods. The albumin contained in milk is easily absorbed in the human body, but slowly: in the digestive tract, they turn into a flocculent mass and are gradually absorbed into the blood. But if albumin from goat's milk is combined with other proteins, as a result of complex biochemical processes, they are completely destroyed. Therefore, the drink should be drunk separately from the main meals, preferably one mug in the morning one hour before breakfast and in the evening before bedtime. You can add honey to milk. This is the only product that goat milk can be combined with without sacrificing benefits.

In no case should goat drink be mixed with sports protein shakes. So easily digestible milk turns into a product that is very difficult to digest. Cocktails provide more protein, but goat's milk is completely natural. For the best effect, you can alternate milk intake with synthetic proteins. You only need to buy a drink, powdered milk is so deeply processed that it practically does not contain micronutrients, which means that it is in no way suitable for sports nutrition.

Some historical facts about goat milk

Also in ancient greece while preparing athletes for the Olympic Games, they were heavily fed with milk and cheese from goats. Bodybuilding founder Bernard McFadden in 1923 in his magazine " Physical education"Called goat milk" an elixir of strength. " In 1930, the famous bodybuilder Joseph Hise, with just squats and daily consumption of 5 liters of fresh milk, gained 12 kg of muscle weight per month. One of the best sports trainers of the last century, Vine Gironda, never took artificial whey protein, but he ate a plate of cottage cheese and drank a mug of milk four times a day. Bodybuilder Bruce Randall drank three liters of milk daily during intense training for several years, thanks to which his muscle mass grew from 90 to 180 kg.