Having an athletic and muscular body is a dream for many people. Various methods are used, from exercising diligently, maintaining a healthy lifestyle, to consuming high-protein milk that is believed to accelerate muscle formation.
Referring to several studies, consuming high-protein milk is effective in increasing strength, increasing muscle mass, and helping to eliminate fat in the body. However, you should first understand the content and rules of use of high-protein milk drinks.
High Protein Milk Content
High-protein milk comes from whey protein. As one of the main protein content in milk, whey protein contains leucine, which is an amino acid that plays a role in muscle growth.
In addition, whey protein also contains cysteine which helps increase glutathione as an important antioxidant in the body, to fight free radicals.
Considering the benefits of whey protein, it's no wonder that this protein is one of the supplements that is very often used by athletes and bodybuilders. Generally, high-protein milk is available in the form of instant milk powder, which only needs to be added with water and shaken in a drinking bottle, so that it is practically consumed at any time.
Rules for Consuming High Protein Milk
Although it has many benefits, but you cannot be careless in consuming it. Every high-protein dairy product, such as whey protein, has its own usage rules. High-protein milk drinks can be consumed as much as 1-2 spoons or about 25-50 grams per day, and are usually taken after exercise.
The athletes and people who exercise to build muscle mass need more protein intake per day, which of course is adjusted to the body mass and intensity of the exercise carried out.
However, in order to avoid excess protein intake, you also need to calculate the amount of protein that you consume outside of high-protein milk, which is from food.
Side Effects of Consuming High Protein Milk
Most studies reveal that the use of high-protein milk is still relatively safe, as long as you consume it according to the recommended amount in the rules of use and not excessive. Excessive consumption of whey protein can cause digestive disorders, such as nausea, bloating, cramps, and diarrhea.
However, high-protein milk is not recommended for those of you who have milk allergies or digestives that are sensitive to protein in milk. While children and pregnant women, you should consult a doctor first before consuming high-protein milk.
In order for optimal muscle building, always implement a healthy lifestyle, such as maintaining a healthy diet with balanced nutrition, exercising regularly, and getting enough rest.
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