The benefits and negatives of milk are often misrepresented in today’s society. Milk features on every Eatwell Plate as a great source of protein and holds great high sources of micronutrients. There are many myths about milk which I will alleviate in this post. Remember milk has been around for 10,000 years and has been used to sustain many different civilisations.
Milk contains one of the highest quality proteins we know of in the form of whey protein and casein. There is around 20% Casein and 80% Whey, plus all the essential amino acids. Milk can be used to enhance overall protein consumption or included as an overnight protein source to improve your sleep strategy.
Milk contains a high of calcium which is important for healthy bones. In younger people, calcium is important for growth and development including overall calorie consumption. Milk is also an excellent source of B12 and Vitamin D which is important for fatigue, bone health, skin, and immunity.
After your workouts or exercise sessions, glass milk is a superb recovery beverage. Not only does it contain high-quality protein, but milk also contains carbohydrates. Due to being made up of two separate carbohydrates (glucose & galactose), glycogen restoration is far greater for short-term recovery. In addition, milk contains electrolytes which have been shown as a better hydration tool than water.
Sounds good.. right? Even chocolate milk is amazing due to the addition of sucrose.
Some people cannot consume milk due to allergies. Typically, we find that younger children can grow out of the allergy to dairy, but this is not always the case.
If you are allergic don’t drink it. Aim to have almond or rice milk as a good alternative… not oat milk I’m afraid!
However, remember that a dairy allergy is not the same as a lactose intolerance. One is sugar, lactose and we can find this in lots of different foods. Sometimes you’ll see added lactase which is the enzyme needed to break down lactose in the gut. We are not always born with enough lactase and require lactose-free.
It would be a case of trial and error.. having small amounts to see if you are allergic or have lactose intolerance. But… note if you have an allergy. The reaction can be severe – so, please be aware and consult a nutritionist before self-diagnosing.
Milk has been around for 10,000 years and unfortunately, people have been making a load of information up.
There is no evidence that milk causes cancer.
There is no evidence that milk causes inflammation, in fact, the opposite exists due to the high-quality protein.
There is no evidence that milk causes gut damage. This likely exist due to those who are allergic or lactose intolerant.
There is no evidence that milk causes acne.
Milk is safe and one of the highest-quality beverages you can consume. It will increase recovery and rehydrate you quicker than a sports drink. However, a huge problem is most people self-diagnosed which is often a misleading way to fully diagnose an issue.
Milk should be a part of your nutritional program if you are not allergic. It will support your performance, recovery, and health.
Aim for semi-skimmed for the added carbohydrates. Almond and rice milk are good alternatives for a plant-based diet, but this does not match the same quality as cow’s milk.
Chocolate milk for adolescents is a great strategy to implement post-exercise.
Milk & Allergies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566637/
Milk & Recovery
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0288-5
Milk & Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852804/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7840831/
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