From pre-workout smoothies to post-workout shakes, milk and dairy products have been revolutionizing gym workouts for years.

Bodybuilders have long relied on milk for muscle growth, but the question remains:

Is this fitness staple a powerful ally or a hidden foe?

Milk and dairy products have been part of the human diet for roughly 9,000 years. This was a boon of the domestication of cattle in early agricultural societies. And in several communities, to date, milk has often been treated as a near-miracle food.

From old-school bodybuilders chugging liters of whole milk to modern lifters stocking shelves with whey protein tubs, dairy has maintained a presence across every era of strength training.

Effects of milk on gym workouts:

Pre-workout -

The body needs protein, carbohydrates, and fat to produce energy during workouts, and guess which food product has all these nutrients? That’s right, milk. 

As per research published in Applied Physiology, Nutrition, and Metabolism, post-exercise milk consumption may support lean mass gains and fat loss when combined with resistance training.

But not everyone can digest it. While some reap the benefits, others suffer from diarrhea, pain, and bloating, owing to lactose intolerance. 

In fact, according to University College London, 90% of Europeans can process lactose, while 90% people in Africa, Asia, and Oceania are lactose intolerant. 

Post-workout -

You lose a significant amount of energy after an intense workout session. Consuming protein and carbohydrates can aid in muscle recovery and repair. And since milk is rich in both these nutrients, drinking it post-workout to hydrate and replenish your energy levels is only a bad option if you are lactose intolerant. 

Studies in the Journal of the International Society of Sports Nutrition agreenthat milk can support muscle protein synthesis, almost similarly to available recovery drinks.

Benefits of drinking milk for fitness

To build muscles, one needs to balance three things in life: macronutrients (carbs, protein, and fats), calories, and training. Milk supports the first of the three: Micronutrients. 

According to the Academy of Nutrition and Dietetics and the American College of Sports Medicine, milk protein is the best source to build muscle and body composition. That’s because it consists of approximately 20% whey and 80% casein, a ratio that supports both rapid and sustained amino acid delivery.

Further, Milk has high water content and is rich in electrolytes like calcium, potassium, and sodium. Thus, drinking milk post-workout re-energizes the body. 

Drinking plain milk after finishing your workout can help optimize body composition, and it is not necessary to shyaway from indulging in flavors. Both plain and chocolate milk are effective hydration drinks to replenish lost fluids. 

Side effects of dairy products on fitness regimen

Not all milk products are nutritionally relevant. Highly processed, flavored dairy products often contain added sugars and reduced micronutrient density compared to minimally processed milk.

But fare with caution. Milk contains saturated fat, which should be consumed in moderation. Harvard Health Publishing and the American Heart Association recommend limiting saturated fat intake to less than 10% of daily calories.

According to Dr. Hue, a Harvard University physician, the body needs 20g of saturated fats per day, and one cup of milk contains 4.5g of saturated fats.  So it is advised not to drink more than a few glasses of milk in a day.

Avoid milk and dairy products completely if you are lactose intolerant. In case you don’t know if you are, then check if you feel symptoms like excessive gas, bloating, diarrhea, and painful cramps at least half an hour after consuming milk or dairy products. 

In some severe cases, milk allergies can lead to shortness of breath, hives, vomiting, and digestive problems. Choose milk alternatives instead.

Milk alternatives for the lactose-intolerant:

• Soy milk
• Almond milk
• Rice milk
• Soya protein shakes
• Rice protein shakes
• Hemp protein shakes
• Pea protein shakes

So all in all, while milk could have been deemed a superfood, it is the individual response that has been holding it back. So align this nutritious drink more with your biology rather than your habit.

What is your take on milk? Does it work for you?

Written by

Ruwa Javed

Edited by

Joyita Das