Advanced nutrition: milky way to size gains

21 Jul, 2019 - 00:07 0 Views
Advanced nutrition: milky way to size gains

The Sunday News

Simon Gama

QUESTION: I have heard that drinking milk is a great way to gain mass. Is it true and way?

Answer: Drinking low-fat and non-fat milk is a great way to infuse your body with protein: the essential component for gaining and sustaining muscle mass.

According to The Wellness Encyclopedia of Food and Nutrition, milk is rich in high quality protein, a pre-eminent source of calcium, . . . and supplies vitamin A and D, riboflavin, other B vitamins, phosphorus and magnesium.

Milk is a cost effective, abundant and easy to consume high nutrient protein source.

Just one cup of milk has up to nine grams of protein and 30% of the daily recommendation for calcium. Don’t buy into the myth that whole milk is better for you.

All nutrients are retained during the processing of low fat and non-fat milk. Whole milk has a high fat content, deriving almost 50% of its calories from fat, most of which comes from the unhealthy saturated variety.

So, reach for a carton of non-fat milk or, if you prefer the taste and don’t mind a few grams of fat, low fat (1%) milk.

Bodybuilders on pre-contest diets should be aware that one cup of non-fat milk has approximately 90 calories and 13 grams of carbohydrates.

As calorie and carb counting is an important part of a pre-contest diet, be sure to cut back on milk consumption then.

However, the protein and calcium benefits over-weigh the negatives of calories and carbs the rest of the time.

Soy and rice drinks are alternatives to milk. On average, soy drinks have more calories, the same amount of carbs and only half the amount of protein of milk.

Rice drinks have almost no protein.

If lactose intolerance is a concern, bodybuilders should try lactose reduced or lactose free varieties before giving up on milk.

Remember that drinking milk doesn’t just help you maintain muscle mass by providing protein, it plays an essential role in your diet by providing an impressive amount of calcium for strong bones.

Drink low fat or non-fat milk with a meal, add it to hot or cold cereal, or make milk protein shakes.

Make a shake by adding one to three tablespoons of fat free dry milk to one cup of milk. (Dry milk doesn’t change the taste or texture of the milk, but it does add more protein.)

Flavour the mixture by adding a few drops of almond or vanilla extract, or by blending in a cup of your favourite fruit.

On hot days, blend in ice or freeze the mixture.

For a bodybuilder trying to pack on size, this healthy protein shake is nutritious and easy on the wallet. – Additional information from online sources.

Share This:

Survey


We value your opinion! Take a moment to complete our survey

This will close in 20 seconds