After a workout, many people turn to protein supplements as a way to improve recovery and gain fat free mass. Exercise is a key part of overall health. It not only improves your entire cardiovascular system, but regular physical activity also enhances mood, combats disease and manages weight. Exercise can take its toll on the body, especially the muscles and Muscle Milk can aid in repairing muscles in time for the next workout.
When referring to a Muscle Milk Diet, you’re not actually talking about a diet in the strictest sense of the term. This protein supplement is used as part of your training routine. Instead of eating protein-filled whole foods after a workout, you consume Muscle Milk to ensure adequate and quality protein intake. This is combined with a well-balanced diet rich in fruits, vegetables, whole grains, low-fat dairy and lean sources of protein.
The intake of this protein supplement varies from person to person. It’s at least partly influenced by your body weight. The average adult needs roughly 0.8 g of protein per kilogram of body weight each day. Someone weighing 130 lbs. needs around 47 g of protein each day, whereas someone weighing 180 lbs. needs 65 g. The International Society of Sports Nutrition, however, explains that this protein requirement increases with physical activity. Endurance exercises increase protein need to 1 to 1.6 g per kilogram of body weight, while strength training increases it even further to 1.6 to 2 g. Now, someone weighing 180 lbs. needs 81 g to 131 g of protein for endurance days and 131 g to 163 g on strength days.
After accounting for body weight and physical activity, you also need to consider the dietary sources of protein. The average serving of Muscle Milk contains anywhere between 20 g and 32 g of protein. Ready-to-drink containers generally have less protein than the powdered form. You may be taking in at least half of your protein requirement through Muscle Milk, which may require you to then limit the protein in your diet.
Though some personal trainers will tell you to drink Muscle Milk prior to workouts, studies indicate that it’s best served after physical activity. A study conducted by the Sports Medicine Research Unit at Bispebjerg Hospital in Denmark found that drinking a liquid protein after exercise proved more beneficial for not only muscle hypertrophy, but also load strength.
- American Council on Exercise; How Much Protein Do Athletes Really Require?; Cedric Bryant; 1999
- “The Journal of the International Society of Sports Nutrition”; International Society of Sports Nutrition Position Stand: Protein and Exercise; B. Campbell, et al.; September 26, 2007
- “Journal of Physiology”; Timing of Postexercise Protein Intake is Important for Muscle Hypertrophy with Resistance Training in Elderly Humans; B. Esmarck, et al.; December 19, 2000