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Milk as Important Post Workout Recovery Food.

Post workout nutrition is crucial for muscle recovery & rehydration. The common advice is to have whey after a weight lifting session because it’s a fast protein and you want to get protein in your muscles as fast as you can for recovery.

Milk Content. 1 cup (250ml) whole milk contains :


  • 8g protein,

  • 13g carbs

  • 8g fat

  • total of 150kcal

  • 290mg calcium

  • 107g sodium


Casein. Slow digesting protein. Milk consists for 80% of casein, a dairy protein that keeps you full longer and helps fat loss & muscle repair.

Whey. Fast digesting protein. Milk consists for 20% of whey which helps muscle repair. This is the same kind of whey you find in protein shakes.

BCAA. Milk is rich in branched chain amino acids : leucine, isoleucine and valine. A diet rich in protein, especially dairy protein like milk, will get you plenty of BCAAs. No need to waste your money on supplements.

Carbs. Milk contains lactose. Your body uses this sugar to replenish your energy stores. Some can’t digest lactose. Check the tips at the bottom.

Fat. Unless you go fat-free, milk contains 1 to 3g fat per 100ml. Fats digest slowly and keep you full longer, thus decreasing hunger.

Calcium. Dairy calcium increases fat loss & improves bone health. The latter is especially important if you’re a woman (osteoporosis).

Water. Milk is about 87% water. Proper hydration improves muscle recovery and can increase strength by preventing fatigue & stalling.

Electrolytes. Milk contains sodium & potassium. These minerals improve re-hydration by retaining the fluids you consume post workout.

Nutrients. Biotin, magnesium, vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin and many others (naturally or through fortification).

5 Reasons You Should Drink Milk Post Workout.

Muscle Gains. Research shows a mix of slow and fast digesting protein is superior for lean body mass gains. Milk is 80% casein, 20% whey.

Fat Loss. Dairy calcium increases fat loss. The fat in milk keeps you full longer which decreases hunger and thus helps you to lose fat.

Recovery. Milk is a fluid and has electrolytes. Research shows milk is superior to water and sport drinks for rehydration post workout.

Cheap. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it’s one of the cheapest foods available.

Easy. Milk requires zero preparation. 1 quarter (1 liter) milk can be a perfect post workout meal depending on your daily caloric needs.


Herbalife Shake as Post Recovery :

Herbalife shake are one of best post workout recovery shake, with 20gm of proteins and 21 different vitamins and minerals this is best meal after workout can be added with milk easily and depending on your requirement you can adjust your protein content. Plus it is combination of complex carbs and good fibre which gives fullness and keeps your stomach full for long time.


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