After exercise, the body needs water and nutrients, especially protein, to restore muscle tissue. Cow's milk is popular because it combines protein with essential amino acids, electrolytes and water in the same drink.
Cow's milk provides water, lactose, electrolytes sodium, potassium and especially high-quality proteins such as whey and casein. Many clinical trials have shown that drinking milk after exercise increases the repair process and development of new muscle proteins, according to the Eating Well website (USA).
Fresh milk contains both whey and casein proteins which are very important for muscle recovery in gym goers. PHOTO: AI
In a 12-week study published in the American Journal of Clinical Nutrition , scientists found that the group that drank skim milk after a workout gained more muscle and lost more fat than the group that drank a sugary drink or soy protein.
To restore endurance, muscles need to replenish glycogen, a stored form of glucose in the muscles. Milk contains enough lactose to support glycogen regeneration. This helps muscles recover and reduces fatigue.
Protein in fresh milk, especially whey and casein, is very important for muscle recovery in gym goers. Whey is a fast-absorbing protein, rich in leucine. This is an essential amino acid that plays a role in activating muscle protein synthesis. When whey is supplemented after exercise, the concentration of amino acids in the blood increases rapidly, helping the body quickly switch from a state of muscle breakdown to a state of repairing and developing damaged muscle tissue.
Meanwhile, casein is digested more slowly, releasing amino acids slowly over several hours. This limits muscle protein breakdown and supports deep recovery after a workout. It is the combination of these two proteins that makes milk a natural recovery source with a dual effect. Milk accelerates muscle fiber repair while maintaining a steady supply of amino acids to optimize recovery. In addition, milk helps replenish water and electrolytes.
Experts recommend drinking about 200-400 ml of fresh milk after a workout, depending on your weight. Specifically, people weighing 45-55 kg can drink 200-250 ml, 55-75 kg is 250-350 ml. People over 75 kg or who exercise heavily can drink 350-400 ml.
People who want to gain muscle without gaining fat should choose unsweetened fresh milk. People who do high-intensity exercises or exercises lasting 60-90 minutes, have a hard time gaining weight but want to gain muscle and gain weight, can drink sweetened milk, according to Eating Well.