In addition to regular work with the “iron” for building and maintaining the ideal body in the desired shape, it is equally important to eat right. The list of products that are mandatory in the diet of every bodybuilder (both professional and amateur) includes not only chicken breasts, rice and eggs – you should not forget about milk.
It has long been an indispensable part of the human diet (even if he never went in for sports), highly valued for its benefits and nutrition. Consider why milk in bodybuilding is so relevant and effective Australian provider.
General information – what exactly is milk useful for?
First of all, athletes are “attracted” to the high content of protein in the milk – a protein that is so important and indispensable for building muscles and preventing their catabolism (fiber destruction). Drinking a couple of liters of milk per day is much easier and cheaper than eating a kilogram of chicken breast (which, incidentally, needs to be cooked). In addition, it can also be combined with other useful products, thereby adding variety to the athlete’s not too extensive diet.
It should be noted that the athletes who practiced and set records at the beginning of the second half of the last century lived on average (yes there are some and still live!), Milk was considered the most effective diet – a couple of liters a day successfully replaced modern anabolic drugs . For example – Gakkenshmidt (the one who named the simulator, which now stands in every gym) lived for 89 years, and Tanni – 90 (this famous athlete of the last century did not take steroids, and he considered milk to be the secret of success). Well, if you familiarize yourself with the diet of any other athlete – it will definitely have milk in one quantity or another, 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 for any period – both when gaining weight, when you need to increase calorie intake, and when “drying”, when it is important to get the maximum of nutrients and satisfy the hunger.
Well, in addition, milk contains a significant amount of other useful and indispensable elements for the body. First of all, it is calcium – the substance that is most important for the strength and strength of our bones. Vitamins A and B are also found in milk (improves eyesight) and D (but this is a real steroid hormone that promotes better absorption of calcium).
Another positive factor is the fact that regular consumption of milk (not necessarily in large quantities – even 1-2 glasses a day will already be enough) favorably affects the secretion of anabolic hormones. As a result, the set of muscle mass is accelerated, and the mass is of higher quality, “dry”.
The content of beneficial elements in milk
Go to any supermarket – dozens of bottles and packages are now in orderly rows on the shelves, and by itself – that the content of nutrients in milk will be different. We give specific numbers – so that it will be easier for the reader to plan and calculate their own diet (we will bring 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;
- milk with 2% fat: 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 you to drink milk (and not even in large quantities, but in general). As a result, an athlete has to exclude an extremely important and extremely useful point from his diet.
In this 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 a pharmacy – a substance that breaks down lactose. Such tablets can be washed down with milk.
Combine milk with other products – since it is easier to digest with other foods.