Having an athletic and muscular body is a dream for manyperson. Varioushow to do,starting from exercising vigorously, maintaining a healthy lifestyle, to consuming high-protein milk which is believed to accelerate muscle formation.
Referring to several studies, consuming high-protein milk is effective in increasing strength, increasing muscle mass, and helping to lose fat in the body. However, you should first understand the content and rules for the use of high-protein milk drinks.
High Protein Milk Content
The protein content in high-protein milk is usually in the form of whey protein. This protein generally contains a lot of leucine, which is one of the branched-chain amino acids (BCAA), which plays a role in muscle growth.
On the other hand, whey protein also contains cysteine which helps increase glutathione as an important antioxidant in the body, to fight free radicals.
Considering the benefits whey proteinNo wonder this protein is one of the supplements that are very often used by athletes and bodybuilders. Generally, high-protein milk is available in the form of instant milk powder, which you just add water and shake in a drinking bottle, so it is practically consumed anytime.
Rules for Consuming High-Protein Milk
Although it has many benefits, but you can not carelessly consume it. Any high-protein dairy product, such as whey protein, has its own rules of use. High-protein milk drinks can be consumed as much as 1-2 spoons or about 25-50 grams per day, and are usually taken after exercise.
Athletes and people who do sports to build muscle mass need more protein intake per day, which of course is adjusted to body mass and intensity of exercise performed.
However, to avoid excess protein intake, you need to take into account the amount of protein you consume outside of high-protein milk, namely from food.
Side Effects of Consuming High-Protein Milk
Most studies reveal that the use of high-protein milk is still relatively safe, as long as you consume it according to the amount recommended in the rules of use and not excessive. Consuming whey protein in excess can cause digestive disorders, such as nausea, bloating, cramps, and diarrhea.
However, high-protein milk is not recommended for those of you who have a milk allergy or digestion that is sensitive to the protein in milk. While children and pregnant women, you should consult a doctor first before consuming high-protein milk.
In order for muscle formation to run optimally, always apply a healthy lifestyle, such as maintaining a healthy diet with balanced nutrition, exercising regularly, and getting enough rest.
