To develop muscles, how much milk should athletes drink every day?

Milk is a source of nutrients necessary for muscle recovery and development. It is not only rich in protein, calcium but also phosphorus, potassium, vitamin B2 and many other nutrients. For good muscle development, athletes need to consume enough protein for the body.

The protein and nutrients in milk help speed up the process of protein synthesis in muscles. This means that drinking milk can help increase muscle protein synthesis, helping muscles recover and grow larger, according to the Eating Well (US) website.

To get enough protein, athletes should drink a variety of milk and eat a variety of foods.

PEXELS

The recommended daily intake of protein for muscle growth varies depending on a person’s body weight and level of physical activity. Typically, a gym-goer or athlete is recommended to consume 1.4 to 2 grams of protein per kilogram of body weight per day. This amount of protein will help optimize muscle growth.

For example, a person weighing 50 kg should consume 70 to 100 grams of protein per day. The amount of protein from milk that should be consumed can range from 16 to 24 grams of protein per day. There are 3 grams of protein in 100 ml of milk. However, people should combine drinking different types of milk, such as fresh milk, protein-fortified milk, and plant-based milks such as soy milk and mung bean milk.

Although fresh milk is good for your health, drinking too much can cause your skin to secrete more oil, which can easily cause acne. People should choose unsweetened milk because sweetened milk contains more calories and can cause weight gain.

It is important to note that milk is not the only source of protein. For a balanced diet, people should combine milk with other protein-rich foods such as lean meat, eggs, fatty fish such as salmon, tuna and beans, mushrooms, whole grains.

Not only does this diet provide a variety of protein sources, it also provides your body with fiber, complex carbohydrates, healthy fats, vitamins, and minerals, all of which are beneficial for overall health.

Another thing people need to know is that while a high protein diet is essential for muscle growth, it is not the only thing. Proper exercise also plays a very important role in muscle growth.

Strength training, such as weight lifting, has been shown to be particularly effective at increasing muscle mass. A muscle group should be trained in a variety of exercises, working all the muscle groups in the body. This combination not only helps the muscles grow more, but also reduces the risk of injury, according to Eating Well .

Source: https://thanhnien.vn/muon-co-bap-phat-trien-nguoi-choi-the-thao-can-uong-bao-nhieu-sua-moi-ngay-185240322122639821.htm