Many people when wanting to gain muscle and lose fat often turn to expensive supplements. However, a popular drink, milk, also provides a source of high-quality protein.
According to the World Health Organization (WHO), protein is an important component of many structures in the body, including muscles.
A healthy diet needs to ensure a balance between energy, protein, fat and carbohydrates; protein needs may be higher in people who exercise or are actively building and maintaining muscle mass. WHO also notes that protein should not be consumed excessively but should be placed in an overall balanced and diverse diet.
If the goal is to lose fat, the total energy intake still needs to be consistent with the consumption level. Therefore, drinking more glasses of milk with sugar or milk-based drinks containing a lot of sugar, cream, syrup does not necessarily help reduce fat.
The foundation of a healthy diet should be diverse, low-processed foods, while limiting foods and drinks high in free sugar, unhealthy fats and sodium.
For people who are controlling their weight, they can prioritize unsweetened milk and choose a fat content suitable for the total daily intake.
Milk can be used for breakfast, snacks or after workouts depending on eating habits. To gain muscle and reduce fat, it is more important to have a total protein intake, diet quality, energy level, and a regular exercise program maintained.
Lactose-intolerant people can choose lactose-free milk or other protein sources. People with kidney disease or health conditions that require protein restriction should consult a doctor before significantly increasing their protein intake.
Milk can be a good drink to support the goal of gaining muscle and reducing fat, but the effectiveness is only noticeable when placed in a "trio" of reasonable nutrition, strength training and total energy control.
