To increase calcium absorption from milk, the time and drinking method are also very important. Many people have a habit of only drinking a glass of milk on an empty stomach in the morning and then rushing to work or school. However, this method may prevent nutrients, including calcium, from being effectively absorbed by the body.
Experts recommend drinking milk with breakfast or in combination with other foods such as bread, cereals, eggs... When food is in the stomach, milk stays longer, creating conditions for protein, calcium and other nutrients to be better digested and absorbed.
Conversely, drinking milk on an empty stomach can cause milk to be transferred to the intestines faster, reducing the effectiveness of absorbing some nutrients. Therefore, to optimize the amount of calcium the body receives, avoid drinking milk only on an empty stomach.
In addition to breakfast, after exercise is also a suitable time to supplement milk. After exercise, the body needs to be supplied with energy and protein to recover, and calcium in milk contributes to maintaining the health of the skeletal system.
However, you should not drink milk or too much water immediately after finishing the workout. Rest for about 20 minutes, wait for your heart rate and body to gradually stabilize before supplementing with water or milk for better absorption.
In addition to supplementing nutrition, drinking milk in the evening can also help improve sleep quality in some people. The reason is that milk contains tryptophan - an amino acid involved in the production of serotonin and melatonin, substances that play a role in regulating the body's sleep-wake cycle.
To be effective, you should drink milk about 30 minutes before going to bed. This time helps the body have enough time to digest and absorb nutrients, while creating a feeling of relaxation and easier going to sleep. However, you should drink in moderation to avoid feeling full or having to wake up in the middle of the night due to the need to go to the toilet.
