"Milk is healthy If its low fat, and taken after a work out, but not a hour before bed and if you don't have it you will not get enough calcium to support your bones" are some of the many things you may have heard or been told about milk and its effects on the body.
There is a lot of misleading information about milk and I know many people who have drunk litres of the stuff thinking it was going to aid their results and make them leaner fitter and stronger.
Admission - Stephen and I used to drink 4 litres of semi skimmed milk every day on the way to school (in the vain attempt to grow big muscles!)...Needless to say were quite intollerant to the stuff now...AND it didn't make us bigger!!
The truth is that if you are not holding a high amount of body fat and have good sensitivity to insulin and exercise very regularly it is unlikely to cause you problems if you have the occasional glass of milk.
If you are trying to lose weight or are diabetic you should probably steer away from milk though.
When you drink milk it causes a large insulin response. This is bad news for anybody who is already resistant to the hormone insulin (the fat storage hormone) as it will block your body from being able to use fat and increase the likelihood that the food you do consume will be stored as body fat.
Whey protein is made from milk. Whey is also insulinogenic but recent studies have found that using a whey protein shake (which is low in sugar) on a regular basis can help to improve insulin sensitivity.
There are many types of flavoured milk sports drinks in supermarkets. Don't be fooled by the fancy advertisement and marketing which explains that it will help you lose weight. Many of these flavoured milks have high-fructose corn syrup in them. This is something you want to avoid at all costs.
Where am I going to get my calcium from I hear you ask?
Many people believe that milk is a great source of calcium. This is true, it does hold a good amount of calcium, and calcium is important for the health of your bones....BUT there are plenty of other things you can eat to keep your calcium levels high.
If you are concerned about getting a high amount of calcium into your dietm instead of milk you can try the following: Kale, Bok Choy, Almonds, White Beans and Sardines. Probably not all mixed together though. I can't imagine that would taste too good!
Many women are concerned about osteoporosis which is understandable. The truth is that drinking lots of milk to increase you calcium levels isn't the best way to increase calcium. Taking a Magnesium bisgycinate supplement will significantly increase the uptake of calcium.
When Magnesium stores are low the body will not be able to utilise calcium which is consumed as well as when the body is getting a regular supply of magnesium.
Magnesium is something that is depleted when women go through the Menopause.
If osteoporosis is something that worries you, one of the best things to do is exercise. By loading the body with weight and putting your body though a workout which consists of resistance based exercises you will build up osteoblasts.
Osteoblasts are responsible for building, strengthening and repairing bone. Its a win-win. You will look, feel and be healthier by exercising!
