What is the best milk for fitness? As the saying goes, for fitness enthusiasts, diet is very important, especially the intake of sugar and protein, which can help us to better synthesize muscles. So what is the best milk for fitness? Come and have a look with me!

What is the best milk for fitness? What is the best milk for fitness?

It depends on different situations.

If you are exercising muscles, you can drink whole milk. It is suggested to drink milk half an hour after exercise, which is beneficial to protein's absorption. You can also add some protein powder appropriately, but don't eat too much protein, which will easily burden your metabolism.

If it is for fitness and weight loss, it is recommended to drink high-protein milk, which contains high-quality protein supplementary nutrition, and the calories of milk are not high. Generally, the calories per 100g50 should be reduced to ensure comprehensive nutrition on the premise of low fat. If possible, you can drink customized fresh pure milk without additives and preservatives, which is more conducive to health.

Is it better to exercise or run?

Choose according to personal circumstances, with specific reference as follows:

Show moving target selection

If the exercise goal is only to lose weight, you can choose to run and slowly consume the body's calories, so as to achieve the purpose of losing weight.

If you want to lose weight and strengthen your muscles, you can choose fitness. Fitness can selectively strengthen the muscles of any part of your body, making the muscle lines more obvious, while running is more about exercising the muscles of your hips and legs.

According to physical condition

If the physique is poor and the cardiopulmonary function fluctuates slightly, it is easy to get tired. You can choose to run to improve the cardiopulmonary function, especially those who have no previous exercise foundation. If they have a certain sports foundation before, their cardiopulmonary function is OK, and the dead leaves choose to exercise in order to get a better figure.

How long will it take to see the effect of fitness?

According to your physical condition.

Because people's body fat content, physical condition and diet are different, there will be certain changes in the first week and one month of fitness, such as appetite, strength, muscles, etc. The appearance is not obvious, but the waist and buttocks muscles are not as good as the leg muscles, so it takes a long time to have a better-looking muscle line. If it is not very high, you may stick to fitness 1~2 months.

Is it necessary to eat protein powder for fitness?

Choose according to the needs of fitness.

Not everyone needs to eat protein powder for exercise. If you just want to gain muscle, you can eat a little protein powder to supplement protein, or you can supplement it with food, such as beef. Protein can promote muscle growth. Compared with protein, protein powder is more expensive.

If fitness is to lose weight, exercise or improve heart and lung function, then there is no need to eat protein powder, as long as there is nutrition after fitness.

What is the best milk for fitness? 2. The best source of protein in the fitness program.

Milk is indispensable for muscle building.

Milk, yogurt and yogurt are definitely the first in the list of muscle-building foods! They not only contain high-density protein which is helpful for muscles, but also contain other nutrients needed for muscle growth!

Milk composition

The first thing to know is the composition of milk. Protein of milk is mainly divided into whey protein and casein, and the ratio is about 1:4! Structurally, whey protein and casein are composed of a group of globular proteins!

casein

Casein is encapsulated by the capsule structure of casein micelle composed of some minerals (calcium and phosphorus). Because of the coating, it is not easy to be absorbed than whey protein, but there are more minerals!

lactoalbumin

Whey protein contains β-lactalbumin, α-lactalbumin, immunoglobulin and some albumin, among which the most abundant β -lactoglobulin is mainly composed of leucine, which is very important and will be discussed in detail in the next paragraph. In addition, methionine and cysteine in whey protein contain thioamino acids, which are less in casein, so the nutrition of whey protein is better than casein as a whole!

Leucine (leucine)

The part of milk that is helpful for fitness is leucine, which can directly target the target protein of mammalian rapamycin (mTOR), produce MPS reaction, promote muscle hyperplasia, and help fitness friends get through the most difficult hurdle of muscle hyperplasia!

The difference between two kinds of protein.

We can understand that whey protein in milk is helpful for muscle gain, but it does not mean that casein is useless. Casein is difficult to digest, so you can keep the concentration of amino acids in your body for a long time before going to bed to avoid muscle decomposition!

The Perfect Food-Eggs

In order to avoid confusion with protein, I call the following part of the egg protein egg white!

For many years, eggs have been regarded as the most perfect food, mainly because it is the source of nutrition for chicks' development, so the protein of eggs belongs to protein and can be absorbed efficiently. If this index is standardized into protein's PDCAAS index, eggs rank first and milk ranks second!

albumen

Let's see how eggs help keep healthy. First, let's look at the molecular structure of eggs. There are 40 different protein (commonly known as protein) of egg white. It contains ovalbumin, albumin, ovomucin, avidin, flavoprotein apoprotein, protease inhibitor, globulin, etc. Protein accounts for 1 1~ 12% of egg white, the rest is water and carbohydrates, and a little fat and other nutrients!

yolk

The yolk of an egg is completely different. Most protein belongs to lipoproteins, and lipoproteins are protein combined with lipids.

The difference between egg white and yolk

Now let's compare the difference between eating whole eggs and eating egg whites. The calorie of a whole egg is 75 calories, and the calorie from protein is only 24 calories, accounting for only 32%, and the protein content is 6 grams; If you only eat egg whites, the calories in protein account for 90%; So we can know that egg yolk is high in calories and low in protein!

How to eat? Should we avoid eating egg yolk?

It doesn't need to be so extreme. Egg yolk is rich in vitamins, including biotin, folic acid, choline, riboflavin, vitamin B6 and B 12, as well as muscle building minerals such as iron, phosphorus and zinc. Although egg yolk may increase cholesterol, it is good to eat whole eggs occasionally!

Milk+eggs = secret weapon

Eating eggs and milk for breakfast is quite beneficial and a combination that conforms to scientific verification. According to the research of Dr. Jillon Vander Wa of St. Louis University, in a short time, compared with starch breakfast, this breakfast combination can not only provide protein, but also increase satiety and reduce hunger!