Milk in bodybuilding. The most blatant truth.

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Hello, friends and girlfriends!

Something struck me in the morning on havchik, so I decided to write another nutrient article today on the topic -milk bodybuilding . In this article I tried to collect the maximum concentrate information about this white drink.You will learn about its role in the life of a bodybuilder, the impact on the muscles also get acquainted with the intricacies of household - what happens nutrientny composition of the product and so on.

Well, let's start in gently.

Milk in bodybuilding: to drink or not to drink?

"You say the king, the king ... and we, the kings, the milk should be free for the harm give."

of KF "Ivan Vasilievich".

We all remember from childhood, parents forced us to drink milk, repeating the famous phrase about health. Sacred ritual for almost every child - drink a cup of milk with honey before going to bed and go to sleep. Yes, indeed, we are constantly told that milk builds strong bones, gives strength, promotes growth and only a positive effect on our health. It is very beneficial effects for bodybuilders, agree? Well, let's deal, is it really useful and necessary milk in bodybuilding .

Thus, milk - a natural product, the normal secretion of the mammary glands of mammals. Modern man often has to deal with cows, but there are also: goat, sheep, camel, rabbit and others. The whole milk is different from each other by chemical composition, i.e. different percentages of substances (see. table) .

Milk - a complex product composed of two phases: an aqueous (up to 88% by volume) and fat (up to 12% ) . The aqueous portion was dissolved - milk sugar, vitamins, minerals, protein bodies. The fat are: fat globules, pigments, vitamins, enzymes, hormones.

Let's delve into the chemistry and run through each component of the composition.

Note:

The quality and nutritional value of milk is determined by the value contained solids, SNF (dry non-fat milk solids) .

Water

In milk, H ₂ O is in two states: free and bound. The first - easily removed from it during drying, freezing, and so. The second (about 3.5% ) - is in a colloidal (bound) state.

Butterfat

The milk is in the form of beads and is in a state of emulsion / suspension. Total allocated around 20 fatty acids. The milk contains lipids such as the phosphatides (regulate metabolism) and sterols.

Note:

1 ml of milk contains up to 5 billion fat globules.

Proteins

The most important ingredient for building muscle athlete. The milk contains the most complete and digestible proteins (up 3.85% ) - casein, globulin, albumin, milk. Casein - we all know from curd "long-playing" protein. Globulin and albumin - immune plasma proteins. The latter contains a large amount of tryptophan - an essential amino acid, promotes the production of growth hormone .

Milk sugar

Lactose - the main source of supply of lactic acid bacteria that acidify milk.

Enzymes

Substances for accelerating biological processes. Present in breast milk: lactase, lipase, phosphatase and others.Lactase - cleaves lactose into glucose and galactose, lipase - cleaves milk fat into glycerol and LCD.

Hormones

Biologically active substances which have a regulating effect on bodily functions, as well as the formation and secretion of milk.

Pigments

Natural colored substances that give (along with fat globules) a specific color milk.

Of course, there are cow's swipes and vitamins and minerals, although their number is poor. To have a more complete picture of the composition of milk is better to operate the figures for this following table (with different kinds of milk) to help you (clickable) .

Now let's pass some gastronomic features of milk. I think you often go for grocery shopping (because bodybuilders / fitness ladies need to strengthen the feed) , and sometimes notice how many kinds of milk is presented on the shelves.

Let's go over this whole nomenclature abstruse names. So:

• at fat levels: whole (not divided into fractions - 3.5% fat) , normalized (3.2% ) , low-fat, increased ( 4-6% ) / low ( 2.5% ) fat;
• on the impact of temperature: melted (kept at 92-95 m. during the 4 hours period - 1 month) , pasteurized(heated to 74 oz., the shelf life of up to 10 days) , sterilized (adding soley- stabilizers, heat up 100 g, the shelf life of six months) , UHT (intense heat to 130 grams and intensive cooling period - 3-5 months) ;
• for "zapudrivaniya" brains consumer: fortified  (with vitamin C) , protein (with the addition of powdered milk), reduced (from powdered milk or cream) , chocolate (with cocoa) .

To make it easier to navigate in a variety of dairy products, is a small summary table on the composition of macronutrients and rules of admission "Milk."

Note:

In 2008 , the DA Medvedev signed the Federal Law "Technical regulations on milk products," according to which Russia now appears milk and not recovered from the dry (milk beverage) , which was sold earlier.

Well, it's time to figure out the place of the milk in the diet of bodybuilders, and that science and bodybuilders do we recommend. Consider the facts and scientific evidence that is known about the milk in relation to its impact on the athlete's muscle mass.

№1.

Milk protein is considered one of the highest quality (it has a full amino acid profile) , and bystroperevarivaemyh digestible proteins . It can significantly reduce the load on the intestine. 250 ml of milk contains 8 grams of valuable "liquid" (fast / slow) proteins, which are so necessary after physical activity.

№2.

Milk and its products contribute to the development and strengthening of bone mass (bone) . Calcium also promotesthe growth of muscles .

№3.

Milk is excellent water retention in the body and allows you to restore the water and nutrient balance after exercise.

№4.

Milk suppresses hunger and creates a feeling of fullness due to the presence in its composition of proteins and fats slow. Because of the enhanced food and caloric intake increases the secretion of anabolic hormones (including insulin) . Because of this, the probability of conversion of carbohydrates in their body fat - it's his natural function, create emergency stocks of fuel. Milk allows you to block the function of insulin. As a result, upotreblyach milk at a set weight, you will not gain fat.

№5.

A good product for the price-quality ratio. Furthermore, it is ready for use, and it is not necessary "khimichit".

№6.

Fresh milk - natural and structured anabolic containing specific compounds - cytokines. They cause muscle cells to regenerate stem cells, ie, changes occur at the level of genetics. During training your muscle fibers are torn, and the healing takes place by the action of the stem cells of the spinal cord, which are controlled by cytokines (also produced by the body) . During thermal treatment of milk decreases the amount of these compounds. Therefore, for muscle growth need more cytokines from fresh milk.

Note:

Currently, the drug created "Pro-Genex", which stimulates protein synthesis and significantly increase muscle mass by entering these cytokines in the body. The good news is that this is not steroids!

So, with the positive aspects and benefits of milk understood, but not the task of one famous bodybuilder's he said about the milk: "Milk is for babies".

After all, we can not but reckon with 7x Mr. Olympia? Now we understand, it is in reality.

Indeed, in 1977 in the film "Pumping Iron" Iron Arnie just so and said: "Leave the milk to children, it is not for bodybuilders." In turn, in the same 1977 in his book "Becoming a bodybuilder," he said as much fresh milk athletes drank the golden era tyaganiya glands. Whom to believe - cine or portrait Arnold? :).

As you know, in making the film involved the mass party of the people - is the writers and directors, and various technicians (operators, directors) and of course very often hacks texts. Here they are responsible for what, and when the actors have to broadcast. So do not believe everything you hear with a blue screen. "I myself do not think so" - this version of the actor behind the scenes about the milk in bodybuilding .

Note:

Intolerance to milk / dairy products is a pressing problem for many people. Here, the stumbling block is the lack of the lactase enzyme in the body that is responsible for splitting the lactose(milk sugar milk) . Try not to use the milk separately and with other products and in small portions.

In general, according to the latest scientific data from America and England, whole chocolate milk is one of the most effective means (in comparison with the carbohydrate mixture) in the recuperation of the athlete after a workout.Furthermore, whole milk, a better effect (compared with skimmed) on muscle protein synthesis. To make the likeness of chocolate milk, it is necessary to take 200 ml of whole milk and add 1 tsp cocoa powder. The best time of reception of the beverage is within 20-30 minutes after exercise.

Uff-F, well, actually, and all matters considered, I am sure after reading you will get a complete picture of this product from my childhood.

Afterword

Today we found out whether or not all are actively involved include milk in your nutritious diet. So, next time come to the store, remember all the calculations articles and take the right decision.

With me on it all this way - in this spirit, this section. Before connection, I was glad to see all, you go, you are always welcome!

PS. Do not limit reading to actively zhmyakaem of buttons and engage fellow mind!