Healthy Alternatives To Muscle Milk
Muscle Milk gets some things right. Their products contain a decent amount of protein and not much sugar. Thats much better than many brands, like Ensure, where the sugar content tends to be high.
Still, even the 100% whey products from Muscle Milk use some additives and artificial sweeteners, making them less appealing.
The healthiest option would be to skip the prepared protein shakes altogether. Instead, why not look for a protein powder brand that doesnt rely on additives? Try to find one that uses protein and few other ingredients.
This can then be the base of your protein shake. You might keep things simple and just use the protein powder and some type of liquid. Milk, plant-based milk, or occasionally water are all viable options.
You might even skip the protein powder entirely and use protein-packed ingredients, like nuts , Greek yogurt, seeds, or even tofu.
What Else Should Be In A Post
What’s often overlooked in our post-workout recovery equation is carbohydrates. Working out also depletes your body’s glycogen, which is essentially stored energy. Eating carbs replenishes glycogen, and also helps cell maintenance and repair.
So, an optimal post-workout recovery drink would have a good mixture of both carbs and protein, with some electrolytes thrown in. Electrolytes are minerals like calcium, sodium and potassium that keep you hydrated and help balance your body’s pH.
Protein shakes are best if you don’t consume dairy.
Varied Diet Provides Enough Proteins
A survey by the Consumer Council shows that 25% of boys between the ages of 16 18 use protein supplements. And the biggest reason for doing so is that they want bigger muscles. The Consumer Council describes such use as ‘unhealthy’.
“Pure protein powder itself is not hazardous, as it’s made from milk protein. It becomes a problem when powder replaces a regular diet, because that prevents intake of the nutrients the body needs.”
Hamarsland argues that protein supplements are not needed if you have a normal diet including food with good protein sources such as meat, fish, eggs, milk and other dairy products, which is in line with other research. Several international studies show that there is little to gain from additional protein supplements in relation to the effect gained from exercise alone. A varied diet also ensures the buildup of muscle.
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Chocolate Milk Vs Protein Shake: Which Is Better After A Workout
You might not need protein shakes after all.
The post-workout drink you never knew you needed.
You’ve made it your mission to get fit, and you’re finally following through on it. You’ve got the time, energy and know-how to work out, but there’s only one problem — you’re spending a fortune on protein powder.
Supplements like protein powder are often marketed as necessary for any sort of fitness gains, whether you’re trying to lift heavier weights or run a longer distance. But the reality is, they’re not all that necessary for the majority of people. Instead, you can sip on a nice, tasty beverage after your workout that’ll give you all the same benefits: chocolate milk. Yup, you heard me right. The treat from your childhood may now be the key to athletic success.
Fact #: Milk Contains 10% Daily Value Of Niacin**
Niacin: This nutrient in milk, also known as B3, works in concert with riboflavin and vitamin B12 to help convert food into energy. An 8-ounce glass of milk contains 10 percent of your recommended daily amount of niacin. When you know the facts about the nutrients in milk, theres an easy way to add more nutrition at mealtimes: Pour a glass of milk.
**As niacin equivalents.
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Easy Ways To Increase Your Protein Intake
- Make protein the objective of your meal. When eating a meal, have the protein component first. When deciding to cook a meal, protein should be the first thing on your mind. This will prevent you on getting full on carbs before you get to the protein component of your dish.
- Snack on protein-rich foods. This can be through protein bars, protein pancakes, beef jerky. The list goes on!
- Have a protein-rich breakfast. When you have protein-packed breakfast, it puts you in good stead for the rest of the day to hit your targets.
- Eat low fat greek yoghurt. This is packed with protein and is a great addition to most meals to add a bit more protein. Plus, its tasty.
- Eat smaller, regular meals.
- Replace carbs with high protein alternatives. I.e., pasta with protein pasta.
- Meal prep so you have protein available at all times.
Whether you want to build muscle or lose fat, you need to try to have 1.5 gram of protein per your pound of bodyweight. I.e., if you weight 159 lbs, you should try have around 215g of protein a day. The way I see it, its better to have more protein than not enough.
Is Cow’s Milk Good For Adults
. In this regard, is cow’s milk good for humans?
Cow’s milk is packed with protein and other key nutrients, including fat and carbohydrates. It also contains some antimicrobial properties, and has been shown to help infants fight off fever and respiratory infections, the researchers said. But they acknowledge that cow’s milk does raise health concerns.
Beside above, is drinking cow’s milk bad for you? Despite the hype, cow’s milk actually robs our bones of calcium. So every glass of milk we drink leaches calcium from our bones. That’s why medical study after medical study has found that people who consume the most cow’s milk have significantly higher fracture rates than those who drink little to no milk.
Hereof, is it healthy for adults to drink milk?
Bone and dental healthA cup of milk contains almost 30 percent of the daily requirement of calcium for adults. These minerals are important for healthy bones and teeth. Dairy provides almost 50 percent of the calcium in a typical American diet. Most milk has added vitamin D.
Why is 2% milk bad?
But there is little evidence that low-fat milk is a healthier dietary choice. Low-fat milks may contain 1% or 2% fat, while whole milk contains 3.25% fat. Cup for cup, whole fat milk contains fewer carbohydrates than low-fat or skim because more of its volume is made up of fat, which does not contain lactose.
The Basics Of Cow Milk
The USDA recommends about three cups of milk a day for adults and children age 9 and older to help meet daily dietary needs for nutrients such as bone-strengthening calcium and vitamin D. But what type of cow’s milk is best for you? It depends on what you want and need in your diet.
Nearly every store carries whole, reduced-fat and skim milk, but some might not know what those terms really mean. When milk is processed, different levels of fat can be taken out .
- Whole milk is cows milk that hasnt had its fat content stripped. The milk retains its fat and is slightly thick.
- Reduced-fat milk retains 2 percent of fat.
- Skim milk, contains no fat at all. This processing lowers calories and slightly alters the milk’s taste.
Reduced-fat and skim milk lose nutritional benefits when processed. Most producers then fortify their milk with solids to restore vitamins and thickness, although fortification is controversial. In addition, the practice of giving cows added growth hormones to aid in milk production is also contentious.
Some milk producers have started offering rBST-free milk that comes from grass-fed, free-range cows to address these concerns. According to the Cleveland Clinic, not only do grass-fed cows make milk with significantly more beneficial omega-3 fatty acids, but because they are less stressed than conventionally raised cows, they also tend to produce more milk and richer milk.
Are Vegan Shakes As Good As Dairy
In the fitness world, its always been thought the case, that if you want to get a high quality protein shake, to aid in recovery and muscle building, then dairy will give you the most bang for your buck.
Whether its been Whey or Casein , dairy protein shakes have dominated the supplement scene.
But, now theres a new shake on the block Vegan protein powder. Thanks to the rise in popularity for plant based protein powders and the explosion of Veganism as a whole, for a multitude of reasons, has dairy finally met its match?
Weve taken a look to see if Vegan shakes can hold their own, and go toe-to-toe , against their dairy counterparts.
Before we get into this one though, lets remind ourselves of exactly what Protein is:
What is Protein?
Proteins are fundamental structural and functional elements within every cell of the body and are involved in a wide range of metabolic interactions. All cells and tissues contain protein, therefore proteinis essential for growth and repair and the maintenance of good health.
Proteins are made up of both essential and non-essential amino acids and these are the building blocks for our body. Essential Amino Acids, of which there are nine, are those that our body cannot make on its own and therefore must come from the foods we eat.
Vegan vs Dairy Protein
What About Taste?
Maybe in days gone by, but not anymore. Take our Vegan Wondershake for example.
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Strength Is Especially Important For The Elderly
In an adult, the muscles make up almost half of body weight, depending on age, sex, genes, nutrition and fitness, according to the Store Norske Leksikon. Hamarsland believes that the ability to maintain normal muscle mass is interesting from both a sports and health perspective. In particular, it is important for the ever-increasing elderly segment of the population,
“Age-related muscle and strength loss limit the ability to fend for yourself, and the risk of disease and death increases. Studies show that seniors with good muscle mass have better survival rates. Good muscle mass is also an indicator of staying active,” says Hamarsland.
He shows a graph on a PC illustrating muscle mass growing until the age of 25-30 years old, whereupon it remains pretty stable even if the curve goes slightly downward from the age of 45. But past the age of 60, it drops drastically, and strength training then becomes especially important for the elderly.”Muscular strength falls twice as fast as muscle mass,” adds Hamarsland.
Avoid If Allergic Or Intolerant
Some people have an allergy or intolerance to milk. Lactose intolerance is lack of lactase which digests lactose . Common symptoms include excessive gas, bloating, diarrhea, cramps, and stomach upset about 30 minutes to two hours after eating dairy.
If you suffer from lactose intolerance, you can choose to avoid dairy, consider taking an enzyme like Lactaid, buying Lactose-free milk, or switching to a non-dairy alternative .
Milk allergy is a dangerous allergic reaction that occurs soon after consuming milk or milk products. Signs range: breathing difficulties, vomiting, digestive problems, and hives. If you suspect you may be having a milk reaction, contact your emergency provider immediately.
Avoiding milk and milk products is the main treatment for milk allergy.
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Which Milk Is Right For You
Scour the dairy shelves in your supermarket and, as well as cows milk, you can find goats milk, several soya options and milk-style drinks made from nuts. Theres a huge demand for these products, as four out of 10 British households now use an non-dairy alternative to milk in hot drinks, cereal or cooking.
One reason is that some of us find cows milk difficult to digest, and blame symptoms like bloating, wind and diarrhoea on dairy. This may be because low levels of the enzyme lactase make it hard to digest the lactose in dairy products. Other people may be intolerant to cows milk protein or have a more serious allergy to dairy.
Milk allergy is also one of the most common childhood food allergies, affecting about 2-3 per cent of infants in the UK, with symptoms ranging from skin conditions to digestive problems.
Skimmed, semi or full-fat?
Latest research reveals that skimmed milk may not necessarily be the healthiest option. Yes, its lower in fat and calories than whole milk, and marginally higher in calcium, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. In fact, by drinking skimmed we may be missing out on fat-soluble nutrients like vitamins A and E.
Best for babies
Find out more about breastfeeding.
Choose the right one for you
Why Milk Protein Is Best
Milk-based or dairy protein appears to be superior largely due to its leucine content along with easily digested and absorbed branched-chain amino acids . Leucine is considered the primary amino acid in the BCAA makeup and responsible for muscle protein synthesis .
Whey protein is also derived from milk and is the byproduct left over from cheese production. Being a milk-based protein, its also high in leucine and the common denominator for improved muscle development.
The American Society for Nutrition conducted a study on 48 healthy men over 74 years of age and concluded whey protein effectively stimulated muscle protein.
With age, there is a decline in skeletal muscle. The purpose of the study was to show consuming milk-based protein would stimulate muscle improvement. The findings were supportive of the research and indicated this effect is attributed to a combination of whey’s faster digestion and absorption kinetics and higher leucine content.
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Milk Protein Is Superior
The Journal of Nutrition conducted a study examining the effects of varying levels of dairy, protein, reduced calories and combined with exercise on overall body composition. There were 90 female participants all premenopausal and overweight but otherwise healthy. They were separated into 3 groups and consumed adequate protein and low dairy , adequate protein and medium dairy , or high protein and high dairy . The liquid dairy protein source was low-fat milk rich in leucine, the main amino acid responsible for muscle growth.
Additionally, the women were required to perform aerobic exercise daily as part of the program and for a 16-week period.
The results suggest that high protein and dairy intake led to the best results in terms of weight loss and muscle gain.
We observed what we view as a highly beneficial profile of weight loss in the HPHD group: greater total fat and visceral fat losses, greater lean mass gains, and increases in strength despite identical body weight loss.”
They also contributed the HPHD group outcomes benefited from milk-based protein rich in branch-chained amino acids leucine, isoleucine, and valine.
General Protein Definition & Chemistry
Proteins are chains of amino acid molecules connected by peptide bonds.
There are many types of proteins and each has its own amino acid sequence . There are 22 different amino acids that can be combined to form protein chains. There are 9 amino acids that the human body cannot make and must be obtained from the diet. These are called the essential amino acids.
The amino acids within protein chains can bond across the chain and fold to form 3-dimensional structures. Proteins can be relatively straight or form tightly compacted globules or be somewhere in between. The term denatured is used when proteins unfold from their native chain or globular shape. Denaturing proteins is beneficial in some instances, such as allowing easy access to the protein chain by enzymes for digestion, or for increasing the ability of the whey proteins to bind water and provide a desirable texture in yogurt production.
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What Is Muscle Milk
Muscle Milk is a protein supplement that can be used as a supplement for a variety of goals.
You might use Muscle Milk to gain weight, add muscle, hasten recovery from workouts or as a meal replacement. The purpose of Muscle Milk depends on your specific goals.
Muscle Milk features a mixture of several ingredients. First, there’s the protein blend. This blend includes calcium sodium caseinate, milk protein isolate, whey protein isolate, whey protein hydrolysate, whey protein concentrate and lactoferrin. Other active ingredients include glutamine and taurine.
There are several types of products under the Muscle Milk name, including protein powders and ready-to-drink shakes that are sometimes sold in the refrigerated section of stores.
A serving of Muscle Milk is two scoops of powder. You can mix it with either milk or water. Mixing it with milk adds taste as well as nutrients that you may or may not want. You can have your shake before your workout, after your workout, before bed or during the day as a snack.
Whether you’re wondering if Muscle Milk is good for you or whether Muscle Milk is bad for you really depends on your goals and nutrition values.
You might find it helpful to discuss your health goals and your need to supplement with a product like Muscle Milk with a registered dietitian.
Buying Muscle Milk in the concentrated powder is the most cost-effective option.
The ready-to-drink version costs more and has the same nutritional value as the concentrate.
College Athletes And Muscle Milk
If you’re a college athlete looking for a performance supplement, be careful about your choice, however. The National Collegiate Athletic Association has a strict banned substances list. Some supplements contain substances banned by the NCAA, but the supplement companies aren’t required to notify athletes.
Muscle Milk makes a collegiate version of its protein powder, which is specifically designed for college athletes. It contains 44 grams of carbohydrates and 20 grams of protein, which is different from the regular protein powder. The product is also “Certified for Sport” by NSF International, which means it doesn’t contain ingredients on the banned substances list.
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