What kind of milk should I drink to build muscle?

When we exercise our muscles, we can drink milk appropriately or control our diet to achieve this. Because we can drink some skim milk when exercising our muscles, and the advantage of skim milk is that it is low in calories and fat, which is very good for promoting muscle formation. It is best to understand your diet when building muscle, and it is best to drink skim milk, and you can eat some protein powder, etc.

1. What kind of milk should I drink to increase muscle mass?

Most obese people have high fat percentage, low muscle percentage and low metabolic rate. If they can drink a glass of milk or yogurt within an hour after exercise, it will not only solve the hunger problem, but also replenish nutrition and promote an increase in muscle proportion. The increase in muscle proportion will increase the metabolic rate of dieters, and after exercise they will be able to better break down fat, improve body shape, and give full play to the weight loss and body shaping effects of exercise.

If you want to gain muscle, you might as well drink skim milk. The biggest advantage of skim milk is that it is low in calories, fat and cholesterol; its biggest disadvantage is that it contains few or almost no fat-soluble vitamins.

At the same time, because fat plays an important role in the flavor and taste of milk, skim milk is slightly inferior to whole milk in taste and flavor. It is not as "fragrant" and does not taste as "smooth" when drinking.

Therefore, consumers should choose which kind of milk is more suitable according to their own situation. For people who are more afraid of fat and cholesterol in their diet, skim milk can be chosen.

2. What foods are good for muscle growth?

2.1. Protein powder: With the completion of training, the body's adrenaline will surge. The body needs to supplement protein to build muscles. Solid food is generally difficult to eat. A drink mixed with protein powder, water, and chocolate whey powder is a good choice.

2.2. Eggs: High-intensity exercise reduces the level of bile alkaloids in the body. Bile alkaloids are related to muscle control, memory, and liver. Eating an egg at this time can replenish the bile alkaloids lost in the day.

2.3. Cheese: Cheese is rich in protein and low in sodium. Drinking a small cup after exercise can supplement 24g of protein.

2.4. Coffee: For those who drink coffee regularly, a cup of coffee does not mean anything. Data research shows that drinking a cup of coffee after fitness will increase the speed at which blood transports glycogen to muscles.

3. Recommended daily diet for muscle gain

First meal: Breakfast from 7 to 8 am.

Carbohydrates: one steamed bun, bread, flower roll, or rice or noodles (the quantity can be larger).

Protein: 1 cup of protein powder, 2 egg whites.

Fatty nuts: two walnuts.

Vegetables and fruits: one banana or one apple.

Nutritional supplement: one Centrum tablet.

Second meal: Snack at 10 o'clock.

Carbohydrates: A slice of bread or a steamed potato.

Protein: one egg white, egg white milk.

Vegetables and fruits: a banana or a kiwi.

The third meal: lunch at 12 o'clock.

Carbohydrates: A large bowl of rice, noodles, dumplings, or rice noodles will do.

Protein: fish, chicken, liver, beef, tofu, and seafood (you can choose to braise, stew, or steam them).

Fatty nuts: a handful of cashews.

Vegetables and fruits: mushrooms, cauliflower, bean sprouts, day lily, kelp, bell peppers, spinach.