Benefits Of Muscle Milk After A Workout – A recent small study found that protein shakes did not reduce muscle soreness or speed up muscle recovery after exercise compared to high-carb drinks. However, there are several problems with the study.
There is also a decrease in muscle function. For example, a study of rowers found that intense exercise reduces muscle performance after 24 hours.
Benefits Of Muscle Milk After A Workout
People who want to perform at their best want to find ways to regain muscle strength and reduce pain as quickly as possible.
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The body needs protein to build and repair muscles, while carbohydrates are needed to restore glycogen levels, the body’s main form of glucose storage.
After training, gym goers often consume protein and carbohydrate shakes. This can be for a number of reasons, to gain muscle mass in the long term and to help repair muscles and reduce pain in the short term.
Concluded that protein shakes help restore muscle function after exercise. But the authors of the latest paper say no studies have compared the performance of the two types of protein.
Researchers from the University of Lincoln in the UK decided to fill this gap in current knowledge. They published their findings
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For the study, researchers recruited 30 men in their 20s and 30s, all of whom had been participating in resistance training for at least a year.
The researchers assigned each participant to intense resistance training. Ten minutes after the exercise, the researchers gave the participants one of three drinks:
The researchers provided all drinks in 900-milliliter (mL) servings, and they all contained the same number of calories.
Participants visited the lab again after 24 and 48 hours. During the study, participants were asked to continue their normal eating and lifestyle habits, but avoiding supplements. They were also asked not to engage in strenuous exercise for 48 hours prior to the study.
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During the 24- and 48-hour visits, the researchers made different assessments. First, they asked participants to rate how much their muscles hurt, using a scale from 0 (no muscle pain) to 200 (as bad as it gets).
They also used a leg strength test called the pre-move jump. In this exercise, researchers measure how high participants can jump straight from a squat.
The researchers then tested the participants’ upper body strength by asking them to throw a medicine ball from a seated position. Each participant threw a 3-kilogram ball, and the researchers recorded the distance.
Finally, they measured the peak torque of the participant’s dominant leg. Torque is a measure of rotational force.
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As expected, pain ratings were higher at both 24 and 48 hours compared to baseline. However, there were no differences between the three experimental groups after 24 or 48 hours.
Similarly, the researchers found reduced measures of power and performance in the two control sessions, but overall there were no differences between the three groups. The authors conclude:
“Across the world, there was no apparent difference in recovery response between [whey protein], [milk protein] and [carbs] after intense resistance exercise.
They also concluded that there was no difference between the two types of protein drinks “in reducing muscle soreness or dynamic power” compared to the carbohydrate drink.
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The results are interesting, mainly because they contradict common understanding. Protein shakes are popular among other things because people believe they help rebuild muscles, reduce pain, and restore performance.
However, there are many problems with science. Firstly, 30 participants are not enough to draw meaningful conclusions.
Overall, the small number of participants seems to be a big problem in this area of research. Most of the studies mentioned in the article involved only a small number of people.
So while this study’s apparently negative results contradict previous results, it’s worth noting that many previous studies suggesting the opposite are similarly flawed.
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It is also worth noting that not everyone uses these cocktails for recovery. There is good evidence that protein supplements can help people gain muscle mass and improve strength.
In addition, the researchers did not use a real control. As the authors write, “The recovery-promoting effects of carbohydrate-only solutions have been shown to significantly increase glycogen replenishment and recovery of muscle function.”
That said, it’s not necessarily that protein shakes don’t work; it is possible that all three drinks had similar effects. Adding a fourth group that consumed only water or nothing at all might have produced more interesting results.
At this stage, it’s not clear whether protein shakes can speed up recovery and reduce muscle soreness after exercise. Until researchers do further research on a much larger scale, we won’t know. He is a member of the Amazon Associates affiliate program and other affiliate programs, which means we earn commissions on qualifying purchases through affiliate links. We try to keep all reviews honest (opinions, however!) so you can make the best purchasing decision.
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You’ve probably seen Muscle Milk before. It is a popular dietary supplement that helps build muscle mass and provides many other benefits. If nothing else, muscle milk is an easy way to increase your protein intake. Is muscle milk right for you then?
This is a question some people may immediately answer in the affirmative, while others may not. The confusion is easy to understand as Muscle Milk has some good features and some less appealing ones.
Let’s not forget that Muscle Milk is not that rare either. There are many other similar products, including ready-made protein shakes like Sure, and plenty of powders to help you make your own protein shakes.
So we can’t just talk about Muscle Milk. We also need to look at how it compares to the other options.
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Muscle Milk is a protein brand that makes a variety of products. Most of them are ready-made protein shakes or protein supplements from which you can create your own cocktails. The following products make up the current range.
There are also protein bars. We will not pay attention to this, because the main products are protein shakes.
While the shakes vary widely, most rely on similar ingredients, including milk and/or whey proteins, artificial sweeteners, flavorings, and various additives. Despite being low in sugar, smoothies are also surprisingly high in carbohydrates.
Protein is the main feature of Muscle Milk and the reason why most people drink this smoothie. While there are many other ways to get protein, it’s as simple as taking a pre-made smoothie and drinking it. Preparing a protein shake with Muscle Milk powder is also a quick process.
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The convenience factor is one of the reasons why so many people use products like Muscle Milk. After all, it takes time to prepare and eat protein-rich foods. Who wants that when you’re in a hurry or about to start training?
Muscle Milk was developed with muscle development in mind. The high protein content of the products is perfect for this. In addition, all products maintain a low sugar content. The company even certifies some of its products as NSF Certified, meaning they don’t contain any sports-related banned substances.
More importantly, all products rely on whey as the main source of protein. Whey is believed to be the most powerful type of protein for building muscle because it contains all the essential amino acids as well as high levels of branched-chain amino acids (BCAAs).
Muscle Milk lowers the sugar content of their drinks which is helpful. Many protein shakes do not do this at all. You can even find ready-made smoothies that contain more sugar than protein. Shocking, right?
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Muscle Milk uses artificial sweeteners instead of sugar. We will talk about them a bit later because they are controversial. However, it is important to have some sweetener, because a drink with so much protein would be unpleasant without some sweetener.
The combination of high protein and low sugar content makes Muscle Milk a great choice for those trying to lose weight. If you are trying to lose weight, you can have one of the shakes instead of your usual meal.
Replacing a meal with a shake is an easy way to reduce your calorie intake, and the protein in a shake can help you feel full. Using smoothies like this is really good for some people and can be easier than skipping meals altogether.
Of course, you’ll have to experiment to see if the idea works. Some people find that the smoothies keep them full for several hours, while others soon feel hungry.
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Most muscle milk products also contain some nutrients. The specific nutrients vary depending on the type of smoothie you choose. For example, the authentic version contains only a few nutrients, including vitamin C, calcium, iron, vitamin A and vitamin D, while the Pro shakes contain much more.
Such vitamins and minerals are very important for health. Some can also help build muscle.
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