Muscle milk, created by CytoSport, is a world-famous protein-based supplement which is widely used by bodybuilders, athletes, fitness practitioners and gym-goers.
While there are plenty of protein sources available on the market, muscle milk still stands out from the crowd because it not only provides protein but also includes a variety of essential nutrients, vitamins and minerals. The following are some major benefits of muscle milk.
What Are Great Benefits Of Muscle Milk?
#1: Fully Nutritional
Each serving (1 serving = 8.5oz = 250g) of muscle milk provides at least 34% of daily suggested nutritional value (based on a 2000-cal diet).
In each spoon of muscle milk, you’ll find a wide range of nutrients, from vitamins (A, C, D, E, B6, B12, etc.) to essential minerals (iodine, biotin, calcium, potassium, magnesium, zinc, copper, etc.).
On top of that, muscle milk is a rich source of protein, saturated fat and carbohydrate.
#2: Muscle Building and Leaning
Muscle milk is a combination of whey protein (fast protein) and casein protein (slow protein). Among essential nutrients to gain muscles, protein is always considered as one of the most crucial elements. The amino acids found in protein not only help to build the muscle mass but also contribute leaning the muscle gain.
Besides, protein provides plenty of calories (one serving contains 300 calories). For that reason, a post-workout snack with a glass of casein protein is something indispensable to many gym-goers and bodybuilders.
When it comes to recovering after exercise, whey protein is the best choice because as I said, it’s a fast protein, which means it’s digested quickly, and thus, helps the body recover much quicker than casein protein.
Of course, in order to have the most optimal muscle building results, you need more than just protein. Eating healthily is the only way to do that. But what to eat? The list of top 10 foods to gain muscle mass is an excellent reference.
#3: Healthy Fats
- MCTs (Medium Chain Triglycerides) found in muscle milk have a variety of health and physical fitness benefits. MCTs are fats, but they’re not bad fats and cannot make you fat. Indeed, MCTs contain fewer calories than other types of fat. Particularly, in comparison with LCTs (Long Chain Fatty Acids), MCTs supply about 10% fewer calories.
- More importantly, MCTs are used as a rapid energy source during workouts since they resemble carbohydrates quicker than LCTs. That’s because their length is shorter (from 4 to 14 carbon atoms).
- This leads to the fact that MCTs are absorbed by the body faster and converted into fuel for instant use by muscles rather than being stored as body fat.
- Other health benefits of MCTs include arteriosclerosis prevention, antioxidation and immune enhancement.
#4: Muscle Healing
Muscle milk is a rich source of BCAAs (Branched Chain Amino Acids – Leucine, Isoleucine and Valine). According to a study conducted by Ph.D. Jeff S. Volek, BCAAs protect muscles from damage during high-intensity training and reduce muscle fatigue after intense exercise. They also speed up the healing process, and thus, promote the body’s recovery.
#5: Oxidative Damage Reducing
We all know how beneficial exercise is, but we might not know that it might cause oxidative stress which is a process of oxidation occurs when the body metabolizes oxygen taken from inhaling during exercise. This issue causes some damages on our body, including cell and even DNA damages.
Consuming antioxidants is the best way to prevent or at least reduce oxidation stress. In muscle milk, there are a lot of such great elements, including vitamin A, vitamin C, vitamin E and taurine, which makes it become an excellent alternative source of antioxidants.
According to the research published by Green Med Info in 2011, whey protein can enhance the antioxidant ability against oxidative stress by improving cell viability.
#6: Hunger Prevention During Workouts
As we exercise, our body will increase the speed of metabolism. More energy will be released. More fat will be burned. We will feel thirsty and hungry as well. If you don’t provide enough calories for your body before starting the workouts, you can get frequent hunger pangs. This is not comfortable at all.
Muscle milk is a great solution to eliminate this hassle. Not only does casein protein in it provide the low-absorbed source of calories which is ideal for post-workout, but it also keeps the full-feeling during the workout. Besides, good fats and fibers in muscle milk contribute preventing hunger.
Moreover, consuming muscle milk before sleeping is recommended. The hunger can attack at night, but waking up at this time to eat sometime is not wise. That’s because sleep is crucial for muscle growth. Wake up at night frequently might lead to the lack of sleep, and thus, impede the recovery process as well as the muscle gains.
#7: High in Nitrate
Muscle milk contains a significant amount of nitrate. When nitrate is absorbed, our body transforms it into nitrite and then nitric oxide (also called nitrogen monoxide). The point here is that nitric oxide is very beneficial for our health.
It supports a wide range of systems, including the cardiovascular system, nervous system, immune system and renal system. Some specific benefits include vascular tone control, blood pressure reduction, blood flow promotion, T-cell regulation, and so on.
Additionally, nitric oxide has antimicrobial properties. In particular, it resists micro-organisms such as bacteria, dermatophytes and yeasts.
#8: Fat Burning
- Although this is still a debate, many scientists believe that muscle milk reduces fat while increasing muscle mass. A study published by the National Center for Biotechnology Information (NCBI) demonstrated that BCAAs increases the energy expenditure and metabolic rate, which results in the significant loss of adipose tissues.
- However, keep in mind that the number of calories in different types of muscle milk is different. For example, a serving of light version of ready-to-drink muscle milk contains 160 calories, while the standard version has 150 calories.
- Also, the flavor affects the number of calories. 150 calories in vanilla crème compared to 300 calories in banana crème is the very big difference.
#9: Testosterone Production
Testosterone is a crucial sex hormone that men have. Women also have it but at a very little amount compared to men. Not only does it regulate men’s sexual function and emotional changes, but it also has a huge effect on muscle growth. Enhancing the production of testosterone, especially while sleeping, helps to optimize the workout results.
Vitamin D in muscle milk can increase testosterone production in men according to a study published by NCBI in 2011. If you consume muscle milk regularly before or after workouts, or before bedtime, the testosterone will have the chance to stimulate the development of both muscle mass and strength.
Benefits of muscle milk are various. Numerous studies have proven this truth. Whether you’re a bodybuilder, a fitness practitioner or a gym-goer, it’s great addition to your daily diet. If you have no medical problem, consuming a sufficient amount of muscle milk won’t cause any side effect.
However, if you suffer from medical issues, such as kidney disease, sodium pump inhibition or high level of homocysteine, the risks of muscle milk need to be carefully considered. Just make sure you consult a doctor before taking any spoon of muscle milk. Do you have any question? Leave it below so that we can know and help you!