According to nutritionists, goat milk is considered one of the most important food products for athletes. This is a natural drink, which the body perceives much easier than any synthetic dietary supplement. Goat milk can completely replace a gainer, that is, a nutritional mixture of proteins and carbohydrates for sports nutrition. To build up powerful muscle mass, it is enough to consume 2 liters of product daily. Milk helps to increase glycogen levels in muscle tissue and improve fluid metabolism. In addition, it increases the supply of an insulin-like factor in the body.
As a sports nutrition, you can use not only goat’s milk, but also a variety of secondary products from it: cottage cheese, yogurt, cheese. The effect of their use is no less than that of milk itself. The drink is ideally combined with any nutritional supplements for building muscle mass, enhances their effect. It is just not advisable to drink them simultaneously immediately after an active workout: the combined proteins and carbohydrates are difficult to absorb by the body. It is also not recommended that very fat milk, otherwise instead of strong muscles there is a risk of accumulating fat Oral Steroids and Injectable Steroids in Australia.
What are the beneficial effects of goat milk?
Man is the only biological species on the planet that consumes the milk of other animals. And he does it with great benefit for himself. Together with cow and goat milk, the body receives a huge amount of nutrients: proteins, fats, carbohydrates, minerals. The drink contains almost all the most valuable substances necessary for excellent health and well-being. Goat milk is considered especially beneficial worldwide.
Some doctors believe that the human digestive system cannot completely digest milk. There is nothing surprising in this: animal milk is intended for feeding young animals, and not for supplying people. The human intestine is simply not adapted to the absorption of someone else’s food. Perhaps that is why the vast majority of the world’s population to one degree or another has lactose intolerance. However, despite this, goat milk is on the list of products most used by heavyweight athletes. What is the reason for this?
Firstly, goat milk has no contraindications. Secondly, its composition is simply an incredible amount of proteins, carbohydrates, fats, vitamins and minerals, vital for humans. Thirdly, the taste and smell of milk is familiar and loved, does not cause disgust or allergies. Although, if the goats are fed with inappropriate and monotonous food, milk acquires a sharp taste, but you can get used to it. The components of the drink are connected in a unique ratio: 100 grams of the product contains 3% protein, 3.5% fat, about 5% simple carbohydrates, almost 1% minerals, 87% water. That is, two glasses of goat milk cover the daily norm of proteins up to 30%, and calcium even up to 80%, contributing to the proper development of not only the muscular, but also the skeletal system. In addition, the composition of the drink includes the most beneficial microelements for humans:
- vitamins A, D, PP, C, E, group B;
- sodium, cobalt, potassium, magnesium, copper, phosphorus, manganese, fluorine;
- blood proteins globulins and albumin;
- lecithin and other phospholipids.
What is the advantage of goat milk?
In many information sources there is information that the benefits of goat milk are significantly higher for humans than cow milk. Is it really? What are the similarities and differences between these two products of animal origin? In nature, there are two types of milk: casein and albumin. Casein secretion is produced in the mammary glands of a cow, and albumin milk is formed in women. Therefore, many cow milk products are difficult to digest in the human digestive tract. And, for example, donkey milk is almost identical to the secret of the female glands. In some cases, it is even used as an addition to breastfeeding, but is not of particular interest to athletes.
The uniqueness of the goat product is that it is in the middle between human albumin and cow’s casein milk in terms of its ingredients and quality. That is, goat’s milk is as nutritious and beneficial as cow’s, but easily absorbed by the digestive system. In terms of basic components, fat and calorie content, both goat and cow drinks are almost the same, provided that the animals fed on similar feeds, and most importantly their difference in trace elements.
- Goat milk contains a residual amount of casein protein, while there is a lot of it in cow milk. Namely, casein causes milk rejection by the human intestines and an allergic reaction.
- Almost 70% fat of goat milk consists of polyunsaturated fatty acids, which are very important for strengthening the body, and only 50% in cow fat.
- Goat drink contains 13% less lactose than cow’s milk. And for most people, milk intolerance is caused only by the milk sugar contained in it.
- Fat drops in goat milk are finely divided, 15 times smaller than particles of cow fat. This contributes to the rapid digestion of the product.
- Goat milk contains almost the same amount of albumin necessary for internal organs and blood as in human milk.
- Goat drink is rich in substances that support the immune system, antioxidants.
What is the benefit of goat milk for athletes?
So what is the use of goat milk for people involved in strength training? First of all, it is easily absorbed, which means it is suitable for situations where the body needs a lot of strength, but you can not eat a large amount of food once. Due to the optimal amount of albumin and polyunsaturated fatty acids, goat’s milk is nutritious and nutritious, but does not burden the body. The drink well satisfies hunger and strengthens after intense exertion.
Sports activities reduce the content of minerals in the body, especially calcium and phosphorus, and also interfere with their normal metabolism in tissues. Minerals, as well as energy and nutrients must be replaced, and for this purpose goat milk is perfect. If an athlete does not regulate the fluctuations of trace elements in his body, he will begin to have difficulty adapting to active loads and preserving his strength in training and competitions. And in goat milk is everything that weightlifters need, so you must include it in your daily diet.
- Calcium. The correct development and strength of the bone apparatus, as well as the contractility of muscle tissue, depend on this vital element. There is a lot of calcium in goat milk, moreover, it is in the drink in an easily digestible form. Athletes who lack a substance noticeably reduce the productivity of training, fat from the body goes off more slowly. Therefore, milk of goats is especially important for athletes who are at the stage of burning excess body fat.
- Proteins Goat milk is rich in protein whey, which is needed by athletes who build up large muscle mass. Due to the content of easily digestible proteins, the drink contributes to the rapid development and strengthening of muscle tissue. One glass of milk gives the body 30 grams of pure protein.
- Carbohydrates. Goat’s milk refers to foods with a high concentration of carbohydrate substances. And carbohydrates are necessary for athletes to replenish energy during intense and exhausting workouts.
- Calories Goat milk is moderately high-calorie, due to which it perfectly nourishes and replenishes the forces expended on physical exercises with high power and productivity. Two glasses of the drink contain approximately 180 calories.
- Vitamins A and D are found in milk, the most important for athletes, and in optimal quantity and light form. Vitamin A is involved in the synthesis of proteins, regulates the concentration of minerals in the body, and vitamin D helps the absorption of calcium.
- Water. With active and hard training, the body quickly loses fluid, which leads to fatigue and disturbances in the functioning of internal organs. Weightlifters must constantly compensate for the loss of water in their body, which can be done through goat milk.
Can goat milk be damaged?
Goat milk is certainly valuable and beneficial. But its useful qualities largely depend on the conditions in which goats are raised, what they feed on. In animals that consume monotonous and poor-quality feeds, milk that is poor in nutrients is formed. However, the lack of trace elements in the product is not as dangerous as their excess. Any medicine, if taken in excess, turns into poison. The same goes for goat milk. The drink is really necessary for athletes, but this does not mean that it can be consumed in unlimited quantities.
The body needs vitamins and minerals in certain doses, not very large, but not very small. If, for example, an athlete weighing 80 kilograms wants to get a daily protein intake, he needs to take 160 grams of protein with food. To do this, you will have to drink more than 6 liters of goat milk. This is a lot: the body is not able to absorb so many nutrients, it will be oversaturated with them, which can lead to adverse health effects. Therefore, a goat drink should be drunk in moderation, and other high-protein foods should be consumed in addition to milk to produce proteins.
How to take goat milk?
To be sure that the milk consumed has useful properties and contains all the necessary trace elements, it is advisable not to purchase the product from the owners, keeping the goats in poor conditions, walking them in questionable areas, for example, near roads or landfills. It is better to buy goat milk in stores or from farmers who monitor the quality of their products.
During heat treatment, goat’s milk loses all its beneficial qualities: antioxidants and vitamins are destroyed when exposed to high temperature. Instead, carcinogens are formed, which is extremely undesirable for athletes. Therefore, goat milk should be drunk only in its raw form. Categorically you cannot boil it, ripen it, add it to dishes. But you should not use a cold drink from the refrigerator: its digestibility is reduced. To take the digestive system, milk needs to be slightly warmed up.
Do not mix goat milk with other foods. Albumin contained in milk in the human body is absorbed easily, but slowly: in the digestive tract they turn into a flocculent mass and are gradually absorbed into the blood. But if albumin from goat milk combines with other proteins, as a result of complex biochemical processes, they are completely destroyed. Therefore, the drink should be drunk separately from the main meals, it is best to have one cup in the morning one hour before breakfast and in the evening before bedtime. You can add honey to milk. This is the only product with which goat milk is combined without loss of benefit.
In no case should you mix a goat drink with sports protein shakes. So easily digestible milk turns into a very difficult product for digestion. Cocktails give more protein, but goat milk is completely natural. For the best effect, you can alternate milk receptions with synthetic proteins. You only need to buy a drink, powdered milk is so deeply processed that it practically does not contain micronutrients, which means it is not suitable for sports nutrition.
Some historical facts about goat milk
Even in ancient Greece, when preparing athletes for the Olympic Games, they were intensively fed milk and goat cheese. Bodybuilding founder Bernard McFadden in 1923, in his journal Physical Education, called goat milk “an elixir of strength.” In 1930, the famous bodybuilder Joseph Hayes, with squats and daily use of 5 liters of fresh milk alone, gained 12 kg of muscle weight per month. One of the best sports trainers of the last century, Vina Gironde never took artificial whey protein, but four times a day he ate a plate of cottage cheese and drank a cup of milk. For several years, bodybuilder Bruce Randall drank three liters of milk during intensive training every day, thanks to which his muscle mass grew from 90 to 180 kg.