Did you think drinking milk was just a “kids’” thing? Regular whole milk plays a healthy role in a person’s diet, especially in that of one who is prone to osteoporosis or trying to build muscle. High calcium content replenishes the calcium lost in bones, strengthening our bones and teeth. Most milk is fortified with Calcium, an essential nutrient and milk also helps the body absorb the Vitamin D it receives from sunlight. The proteins in whole milk are 80% casein and 20% whey, making milk an excellent “recovery food” that supports lean body mass gain and exercise recovery. These qualities are especially important for middle-aged to elderly men and women alike to include in their daily diets.
Eight ounces of whole milk provide 290 milligrams of calcium, 8 grams of protein, 13 grams of carbohydrates, 107 grams of sodium, 320 milligrams of potassium, and 8 grams of fat. Men ages 25-64 need at least 1,000 milligrams of calcium per day. Three glasses of the white stuff daily provides 870 milligrams—almost the full dose! Curbs and sodium might deter you from drinking, but these elements have their purpose in a healthy diet.
The importance of calcium for our bones is constantly stressed through various media outlets such as the memorable “Got Milk?” campaign, but arguments supporting the intake of crabs and sodium are scarce. Carbohydrates produce energy and protect muscles. They regulate the amount of sugar that circulates in the blood, ensuring that all cells get their required amount of energy. They also aid the body in absorbing calcium. When the body is lacking in energy, it takes glucose from curbs before it uses energy from fatty tissues and then from protein tissue (muscles). Calcium is also found in leafy greens like spinach, collards, and kale. Nuts like almonds, hazelnuts, and Brazil nuts contain significant traces of calcium as well.
It may surprise you to find sodium and potassium in a glass of milk; however, they only add to milk’s nutritious value. Sodium and potassium are actually electrolytes—electrically charged ions that enable nerve, heart, and muscle cells to maintain voltages across their membranes and to carry electrical impulses (like muscle contractions) across themselves and to other cells. Electrolytes are responsible for maintaining the balance of fluids between the inside and outside environments of a cell. They help the body retain fluids consumed after strenuous activity like working out.
Making milk a part of daily life has positive effects on people undergoing testosterone replacement therapy and growth hormone injections as its nutrients serve vital bodily functions. In addition to this long list of favorable qualities, milk is actually 87% water. Water is the basic source of life, and without it we cannot survive. Believe it or not, at least 60% of a person’s weight is water, an element on which every system in the body depends. The average man should drink about 3 liters (or thirteen cups) of water a