Female animals produce milk, which is a nourishing, frothy white liquid.
Cow’s milk, which includes carbohydrates, fat, protein, calcium, and other vitamins and minerals, is one of the most widely eaten.
Because of its nutritious composition, you may wonder if milk might help you gain weight.
This article covers all there is to know about milk and weight gain.
Nutrition of different kinds of milk
Cow’s milk is available in various fat levels, including skim, 1%, 2%, and whole.
In 1 cup, all give 12-15 grams of carbohydrates and 8 grams of protein (240 ml). However, the quantity of fat and calories varies depending on the kind (1).
Here’s a list of milk variations, along with their fat and calorie amounts per 1 cup (240 ml):
| Type | Calories | Fat (grams) |
| Whole | 150 | 8 |
| 2% | 125 | 5 |
| 1% | 100 | 2.5 |
| Skim | 80 | 0–1 |
Milk is naturally abundant in calcium and is frequently supplemented with vitamin D, both of which are essential for bone formation and health. It also includes vitamin A, which promotes good eye health and helps your immune system (2 ,3 ,4 ).
Whey and casein are the two primary proteins found in milk. According to research, these proteins may help lower blood pressure and cholesterol levels, risk factors for heart disease (5).
Furthermore, research suggests that consuming milk after exercise may assist grow lean muscle and enhance body composition (6 ,7).
Keep in mind that milk from animals other than cows, such as sheep and goat milk, as well as plant-based milk manufactured from nuts and seeds, have distinct nutritional profiles and may not offer the same health benefits.
Milk and weight gain
Milk provides a balanced approach to weight growth because it is high in calories, protein, and other nutrients.
It may be especially beneficial for athletes and bodybuilders looking to increase muscle and individuals who are underweight and wish to gain weight.
Weight gain occurs when you consume more calories than you burn. To gain weight, it’s crucial to receive more calories from healthy foods rather than high-calorie, low-nutrient items like sweets and snack foods.
Drinking milk, particularly higher-fat types, can deliver additional calories as well as protein and other essential elements.
Except for skim, all forms of cow’s milk include saturated fat.
While some studies show that overeating saturated fat is bad for your heart, another study suggests that dairy fats may lower cholesterol levels and heart disease risk (5).
Although high-fat dairy products are high in cholesterol, most people do not experience significant increases in blood cholesterol when they consume cholesterol-rich diets (8).
However, it is crucial to remember that for certain people, known as cholesterol hyper-responders, consuming cholesterol-rich meals may result in a more significant increase in cholesterol levels.
According to a study, this rise may not harm heart health; nevertheless, people with a hereditary tendency to high cholesterol levels may wish to eat milk with a lower fat content, such as 1% or 2%. (9).
Overall, milk is adaptable and can be used in various dishes or consumed on its own, making it simple to drink extra calories without drastically altering your diet.
It can help you build muscle
Milk may also help you gain weight by promoting muscular growth.
Whey and casein proteins in cow’s milk, in particular, may contribute to lean muscle mass rather than fat mass.
One 12-week research of ten young women discovered that consuming 24 ounces (1 liter) of skim milk after resistance training resulted in considerably better muscle mass growth and fat loss than drinking the same number of calories in a carb drink (6).
Another research of 8 men found that drinking around 2 cups (500 ml) of skim milk after resistance training resulted in much better rates of muscle growth than ingesting a nutritionally comparable soy beverage (7).
Other studies have linked milk intake or mixed casein and whey supplementation to gains in muscle growth following resistance exercise (7, 10).
For these reasons, milk may be a good alternative for people seeking muscle mass and weight.
It May is not the right choice for everyone
Many people are lactose intolerant, which is a naturally occurring sugar in milk. Lactose intolerance symptoms include gas, bloating, or stomach pain after ingesting dairy products (11).
Some people may be sensitive to the proteins found in milk, such as casein and whey, which can cause skin responses, stomach discomfort, and, in severe cases, anaphylactic shock (12).
Milk is not a suitable option for weight growth if you have lactose intolerance or a milk protein allergy.
Still, numerous alternative ways to gain weight healthily, particularly lean protein sources high in calories and minerals.
Eggs, avocados, fatty fish, plant-based protein powder, nuts, and nut butter are other healthful choices.
How to add milk to your diet to gain weight
If you want to increase your milk consumption to gain weight, there are numerous methods you might do it.
You may, for example, add it to other nutritious meals like eggs, cereal, smoothies, and soups or stews. It may also be mixed into coffee or tea beverages.
Another simple strategy to enhance your calorie and protein consumption to help weight gain is to drink a glass of milk with each meal.
Even while all forms of milk are full of protein and helpful elements, keep in mind that the higher the fat content, the more calories there are.
Whole milk may be the most acceptable option to gain weight.
The bottom line
Milk is a good source of calories, protein, and other nutrients that can help you grow weight and muscle healthily.
Drink it with meals or add it to smoothies, soups, eggs, or hot cereals to enhance your consumption.
People who are lactose intolerant or allergic to milk should avoid it.
0 Comments