I love whole milk

I live by one single food rule: There are no bad foods, only bad habits.

I've often had to listen to people go on about the perils of whole milk, in favour of 2%, or soy or a whole selection of alternate milk options. (By the way, why do people think their food preferences are some sort of life lesson rather than just their own opinion? Very strange).

Anyway this is my blog so I get to preach here. The joys of milk.

Milk Content. 1 cup (250ml) whole milk contains 8g protein, 13g carbs & 8g fat for a total of 150kcal. 1 cup also has 290mg calcium & 107g sodium. This combo makes milk perfect for lean body mass gains & recovery. Full content:

• Casein. Slow digesting protein. Milk consists for 80% of casein, a dairy protein that keeps you full longer and helps fat loss & muscle repair.
• Whey. Fast digesting protein. Milk consists for 20% of whey which helps muscle repair. This is the same kind of whey you find in protein shakes.
• BCAA. Milk is rich in branched chain amino acids : leucine, isoleucine and valine. A diet rich in protein, especially dairy protein like milk, will get you plenty of BCAAs. No need to waste your money on supplements.
• Carbs. Milk contains lactose. Your body uses this sugar to replenish your energy stores. Some can't digest lactose. Check the tips at the bottom.
• Fat. Unless you go fat-free, milk contains 1 to 3g fat per 100ml. Fats digest slowly and keep you full longer, thus decreasing hunger.
• Calcium. Dairy calcium increases fat loss & improves bone health. The latter is especially important if you're a woman (osteoporosis).
• Water. Milk is about 87% water. Proper hydration improves muscle recovery and can increase strength by preventing fatigue & stalling.
• Electrolytes. Milk contains sodium & potassium. These minerals improve re-hydration by retaining the fluids you consume post workout.
• Nutrients. Biotin, magnesium, vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin and many others (naturally or through fortification).

5 Reasons You Should Drink Milk Post Workout.

1. Muscle Gains. Research shows a mix of slow and fast digesting protein is superior for lean body mass gains. Milk is 80% casein, 20% whey.
2. Fat Loss. Dairy calcium increases fat loss. The fat in milk keeps you full longer which decreases hunger and thus helps you to lose fat.
3. Recovery. Milk is a fluid and has electrolytes. Research shows milk is superior to water and sport drinks for rehydration post workout.
4. Cheap. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it's one of the cheapest foods available.
5. Easy. Milk requires zero preparation. 1 quarter (1 liter) milk can be a perfect post workout meal depending on your daily caloric needs.

Read more at the link. Also read about how NO FOOD IN OF ITSELF WILL MAKE YOU FAT.