What Are the Benefits of Drinking Milk Coffee After a Workout?
For coffee lovers and fitness enthusiasts alike, the idea of a post-workout milk coffee has for many years been an attractive proposition. As scientific studies suggest, milk coffee is not only energizing, but can also help with post-workout muscle recovery. This article will explore the potential benefits of drinking milk coffee after a workout and identify any potential adverse effects.
What Is Milk Coffee?
Milk coffee is a combination of high-quality coffee, low-fat or non-fat milk and other ingredients such as sugar. The ideal ratio of coffee to milk is usually 1:1, with the final product typically being sweeter and more calorie-dense than regular coffee.
The Benefits of Milk Coffee After Exercise
Apart from providing a much-needed energy boost following intense physical activity, milk coffee has been proven to have numerous benefits including:
- High Protein Content: Milk coffee contains high amounts of protein which helps build and repair muscle fibers, aiding post-workout recovery.
- High Carbohydrates: Milk coffee is high in carbohydrates, which helps replenish energy stores in the body and assists with muscle repair.
- Higher Calorie Content: Milk coffee has a higher calorie content which can help restore energy lost during a strenuous workout.
- Vitamins and Minerals: Milk coffee also contains vitamins and minerals which are essential for muscle growth and recovery.
Drinking milk coffee after a workout has even been suggested to help improve physical performance. According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, people who drank milk coffee before and during exercise experienced an increase in endurance, performance, and recovery.
Potential Side Effects
Though beneficial to some extent, drinking milk coffee after a workout can also have some negative effects. It can lead to increased feelings of fatigue and nausea, as well as dehydration due to the diuretic effect of the caffeine. The high sugar content can also cause a blood sugar spike, leading to feelings of lethargy and brain fog. As such, it is advised to consume milk coffee in moderation and opt for low fat or non-fat milk varieties.
Summary
Drinking milk coffee after a workout may provide numerous health benefits, including improved endurance and performance, as well as muscle recovery. However, it is important to be mindful of its potential adverse effects, such as increased fatigue, nausea, dehydration and a blood sugar spike. As such, it is advisable to consume milk coffee in moderation.
Amount and Timing
The optimal amount and timing of milk coffee consumption post-workout will depend on a number of factors, including the intensity of the workout and the individual’s overall fitness goals. However, for the average person, it is generally recommended to consume 8 ounces of milk coffee 15 to 30 minutes after a workout.
Additional Ingredients
Adding additional ingredients to your post-workout milk coffee can enhance its health benefits. Adding coconut oil and cacao powder provides added energy and healthy fats, while adding raw honey provides an additional source of glucose, which can help replenish glycogen stores and speed up muscle recovery.
Milk Alternatives
For those who are lactose intolerant or prefer plant-based milk, there are several dairy-free alternatives that can be used in place of milk. Options such as almond milk, coconut milk, oat milk, and soy milk are all viable options, as they provide similar levels of protein and carbohydrates as cow’s milk.
Nutrition Advice
Consulting with a nutritionist or dietician is always a good idea for those who are looking to optimize their nutrition. They can provide personalized advice tailored to individual needs and offer guidance on which type and amount of milk coffee is best for post-workout recovery.
