In addition to regular work with the “iron”, to build and maintain 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 – we should not forget about milk.

It has long been an indispensable part of the human diet (even if he has never played sports), highly valued for its benefits and nutritional value. Consider why milk in bodybuilding is so relevant and effective.

Milk in bodybuilding

General information – what exactly is milk useful for?

First of all, athletes are “attracted” by the high content of protein in milk – a protein that is so important and indispensable for building muscles and preventing their catabolism (destruction of fibers). Drinking a couple of liters of milk a day is much easier and cheaper than eating a kilogram of chicken breast (which, by the way, still needs to be cooked). In addition, it can also be combined with other healthy products, thereby adding variety to the athlete’s not too extensive diet.

It should be noted that the athletes who worked out and set records at the beginning of the second half of the last century lived on average (what’s there – some still live!), It was milk that was considered the most effective diet – a couple of liters a day successfully replaced modern anabolic drugs. For example, Gakkenshmidt (the one after whom the simulator is named, which now stands in every gym) lived for 89 years, and Tanny – 90 (this famous athlete of the last century did not take steroids at all, and considered milk to be the secret of success). Well, if you look at the diet of any other athlete, it will definitely contain milk in one quantity or another, both separately and as part of various cocktails.

In addition to its high protein content, milk is also valued in bodybuilding 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 feeling of hunger.

Well, in addition, milk contains a significant amount of other useful and indispensable elements for the body. First of all, it is calcium – a substance that is most important for the strength and strength of our bones. Found in milk and vitamins – groups A (improves vision) 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) has a positive effect on the secretion of anabolic hormones. As a result, the set of muscle mass is accelerated, and the mass is of better quality, “dry”.

The content of useful elements in milk

Go to any supermarket – there are now dozens of bottles and packages on the shelves in orderly rows, and it goes without saying that the content of nutrients in milk will be different. Here are specific figures – to make it easier for the reader to plan and calculate their own diet (we will give 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;
skimmed 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 drinking milk (and not even in large quantities, but in general). As a result, the athlete has to exclude an extremely important and extremely useful item from his diet.

In such a 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. These tablets can be taken with milk.
Combine milk with other products – because it is easier to digest with other foods.