A Good Post-Workout Drink? Protein....or Milk

Feed your muscles before and after your workouts so they will rebuild bigger and stronger.

If you "got milk" then that's good.....sometimes milk gets a bad rap. Milk is actually a good post-workout meal if you don't happen to have your protein shake handy (or if you don't do protein shakes like me).

Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). You need to replenish your body's reserves so your body will rebuild and repair itself. You don't need to eat immediately after your workout but there is a 30-45 minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.

According to research done at The University of Texas Medical Branch in Galveston, milk (fat-free or whole) boosted muscle protein synthesis and growth. And, whole milk increased protein synthesis and growth more than fat-free milk.

Another note: milk is alot cheaper than those designer whey and casein protein powders and drinks! As long as your post-exercise meal consists of carbohydrates, protein and a small amount of essential fats, you will be just fine. You could make a drink, such as a smoothie. The smoothie works great because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.

Train hard and safe!

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Comments

  1. Useful info. where the protein drinks are an advantage is as a meal replacement drink, which is how I use them, mostly for lunch.Most of them taste crap anyway so I have my favorite. Milk? only good for tea!

    Keep up the good work
    Maxx

    ReplyDelete
  2. Try a cup of cottage cheese with a kids cup fruit cocktail. It tastes great and supplies the body with the protein and simple carbs it needs (within that window) of opportunity to replenish the depleted glycogen and move the amino acids to your muscles.

    ReplyDelete
  3. Thanks for the comment Maxx and thanks for the visit!

    ReplyDelete
  4. I am lactose-intolerant, so typical protein shakes dont work for me. Nutribody has been the only supplement that doesnt leave me gassy and bloated -- there's no dairy and is made of natural brown rice and pea protein.
    Great article.
    Chris

    ReplyDelete
  5. Chris....Thanks for the comment and good information!

    ReplyDelete
  6. Good post.

    It's interesting that whole milk impacted protein synthesis to a greater extent than fat-free.

    Most of the stuff I have seen suggests keeping fat low during the post-workout period to speed digestion and enhance the insulin response.

    Train hard,
    Tony Schwartz
    Professional Strength Coach
    http://www.AthleticMuscleBuilding.com

    ReplyDelete
  7. Thanks for the visit and comment Tony!

    ReplyDelete

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About Mark

About-Mark-Dilworth-and-YFU

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.


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