Powdered milk bodybuilding. Harmful or helpful?

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My brush with you, ladies and gentlemen!

Recently mail project through the feedback form received some interesting nutritional issues. All their headline as follows - the role played by milk in bodybuilding can or can not use it, how, in what quantities, and other miscellaneous. The topic seemed quite relevant, since in a certain period of time, I also ask such questions, and few places could get clear answers. Today we will try to correct it and answer all neponyatki.

So, take their seats in the auditorium, we begin.

The whole truth about milk bodybuilding

Usually these questions the search for truth arise naturally, ie, when a person has more or less versed in the organization of nutrition and search protein foods for muscle building. Also, there are cases when someone from the can to contribute and to consider the beginner (and not only) about whether it is possible to use such a cheap and affordable product like milk powder in bodybuilding . In rare cases - movies golden era of bodybuilding can be a trigger in the study of nutritional issues. After all, they often said that athletes have used milk for the set weight, the development of the functional performance and raising calorie diet.

In general, no matter how you come to this topic, it is important to get good quality and high-quality response than we are going on.

Note:

Very often milk is considered as some alternative sports nutrition (especially Russian-made) , so to say, cheap and cheerful. It is no secret that the basis for the sports nutrition is whey protein, so why buy it in the form of expensive sportpita when you can just "throw" so affordable milk powder. On this we are also responding to the notes.

Actually, let's go a little on the theory, and only then plunge into practice.

Milk powder - dehydration powder which is prepared from liquid milk by means of evaporation of water from the latter. It contains most of the nutrients and milk often acts as a replacement. It is used in the food industry (baby food) and cooking. The powder consists of 80% of casein protein and a long 20% whey protein.

Powdered milk also contains lactose and can cause indigestion in people with lactose intolerance. A glass of water, plus milk powder - at the output generated the usual white drink. The protein composition of the milk powder is 38%.

There are three kinds of milk powder:

• whole - contains a sufficiently large amount of unsaturated fats;
• skimmed - almost all unprofitable fat removed;
• Effervescent - prepared by mixing whole and nonfat dry milk.

Now let's go over the nutritional value and balance nutrientnomu milk powder and compare the two options.

№1. Skimmed milk powder

№2. Powdered milk 25% fat

We go on to learn about ...

Note:

Further report will be divided into sub-chapters for better assimilation of the material.

5 facts about milk powder

It is important to understand the facts and myths about the product, so remember the following information. Thus, milk ...

№1. It contains a lot of calories and fat.

If the correct production technology and nowhere broken, the calorie dry and liquid milk should be about the same.However, the number of calories often vary widely from brand to brand. On average, one cup (100 ml), dried skim milk should contain 250-350 feces, whole - 450 cal.

The fat content of the milk is also dependent on the grade. Low fat content (up to 10% ) and fat-free - can maintain a reasonable consumption of fats.

№2. Low in cholesterol.

Low-fat milk powder contains enough little cholesterol and can be recommended (in reasonable doses) for people suffering from heart disease and high blood pressure.

№3. It is an excellent source of calcium.

Each serving provides a healthy dose of calcium. Most other sources simply fade with respect to that of the mineral in comparison with milk.

№4. It is a good source of protein.

The dry milk is really a high protein content (necessary for building muscle) . Each serving delivers from 20 to 30grams of protein. Many proteins (amino acids) may be synthesized by the body, however, some building blocks have to come from outside, and in particular they are present in the milk.

№5. It contains a lot of nutrients.

In addition to calcium and protein, dry milk contains a variety of other vitamins and minerals that are essential to human health. In particular, it provides a substantial part of the body of vitamin D, riboflavin, and phosphorus. Also high concentrations of vitamin A, vitamin B12, potassium and selenium.

The next item is ...

Is it harmful to milk?

Not many know, but in the process of transformation in fresh milk powder, cholesterol is oxidized. Moreover, it is converted to its most dangerous form (oxidized) , which is the most negative impact on the health of blood vessels, forming atherosclerotic plaques, and narrowing the lumen of blood vessels. All this affects the work of the flaming engine and prevents effectively pump blood. As a result, the abuse of the whole milk powder cardiovascular work can be undermined, and cardio and heavy volume of training with the iron will leak a lot harder.

Also worth knowing that skimmed milk is not a significant source of oxidized cholesterol because Skim milk contains almost no cholesterol from the start. In turn, the stores can be found egg powder - it's something and it is the main source of cholesterol, so it should get round.

If you are still "snastyrnichili" and decided to seriously vdarit on eggs, egg powder or whole milk powder, remember, fruit (apples, bananas and etc.), and vegetables (broccoli, cabbage etc)   are the best protection against this filth.They are rich in antioxidants, and they, in turn, can fight against cholesterol.

What is the difference between the protein and milk powder?

Powdered milk protein powder (sports food additive) are very similar in appearance (see. the image) , however, the two different products, both in value and composition.

Whey protein powder is derived from milk, but it is 100% whey protein. Manufacturers use special technology to create protein chips. Whey protein contains very little lactose, and can therefore be used by people suffering from indigestion.

Whey protein is 90 or more percent protein, whereas the concentrate - from 29 to 89 percent protein. Casein - a different type of milk protein, which is also available in the sports supplements, protein. It is processed much more slowly than whey, and is therefore called-lasting.

Powdered milk is much cheaper whey protein and is normally supplied in special sealed bags. It does not contain no more contaminants and food additives. Protein powders are often supplied as part of a mixture, which contains additional amino acids, carbohydrates, or other components that stimulate muscle growth, weight and development of other qualities of the athlete.

Note:

If you can see on the package label conventional milk 'recovery, "then know that it is obtained by diluting the milk powder with water.

Powdered milk for a set of muscle mass

Before the advent of sportpita, milk and egg powders were the main source of protein in bodybuilding. In particular, the Iron Arnie used milk to feed their muscles.

As for the answer to the question: "Can I use milk powder as food for muscle growth?". Yes, you can use, but without fanaticism, and observing the following dosage for a set of weight:

• men 2-2.5 servings per day ( 1 serving of 100 grams) ;
• women 1-1.5 portions.

Attention! The recommendation is given for skimmed milk powder, whole milk if it is necessary to split into 2 (ie 1serving is 50 grams) .

You can receive dry rations ( 4 v. tablespoons) with water, can be added to protein shakes or dissolve 4-5tablespoons of dry powder in boiling water.

Pay attention to the type of milk powder - skimmed or whole, or the goal of muscle gain will shift towards a set of fat. Also remember that lactose (found in milk) is a fast carbohydrates and accelerates the formation of fat. With each serving of milk powder you'll get 6-8 spoons of sugar.

When taking milk?

During massonabora that require increased caloric intake. As to the time during the day, the situation is as follows.The ratio of serum (fast) and casein (slow) the type of protein -  20% to 80% . In the last processing takes considerable amount of time ( 5-7 hours) , so the use of powdered milk in the morning or right after training - is inappropriate. The best time of receipt is considered the first half of the day (if you exercise in the evening) and for1-2 hours before bedtime (strictly half portions) .

How to choose the milk?

In shops and supermarkets are a large number of milk powder from different manufacturers. However, a large number of often means "lame" quality. Therefore, pay attention to the packing of milk, more precisely - its packing materials. It must be the vacuum bag and the corresponding inscription on the seam GOST 4495-87 or GOST R 52791-2007.

Due to the popularity of dry, and indeed of milk, many careless manufacturers try to slip the end user various bullshit, similar in consistency to dry milk. And since Jelly - a very specific product, the quality of which directly affects our stomach and hang or not at all known sites with the words "M" and "Jo", so it is important to learn how to choose the right milk.

With this, we will help the food laboratory "Aydigo" her memo to the experimental calculations on the quality of milk powder.

It is also worth bearing in mind that normal cow's milk is more beneficial for the person because It is produced naturally, without the use of process and high temperatures.

Actually, I have everything, I have carried a whopping 11 thousand characters, even on such a small thread :). Let us summarize all this fuck 's information and make the appropriate conclusions.

Afterword

Today, we got acquainted with the subject - milk powder in bodybuilding, and that's what you need to learn. The product has a place to be included in the diet massonaborny athlete, but to approach it is necessary to use the head.How exactly, we answer in this article, all of anabolism!

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