Adding Dairy Back into Your Workout Routine

If you've been working out or even body building you may have cut dairy out of your diet due to fat and calories, but research shows that milk and dairy products may help you build the lean muscle mass you're working so hard for. If you use protein powders, milk is the perfect liquid to mix those into and will give you extra bonuses.

Here we will look at the top dairy products and how they can benefit your workouts.

Milk is the main dairy product and has whey and casein proteins both of which help you build and repair muscle. A study at the University of Texas discovered that having a cup of milk after a weight lifting session helped to boost protein synthesis which is responsible for muscle growth.

Milk also contains a growth factor that helps you maintain levels of protein. People who drank milk had higher amounts of this growth factor than people who had eaten steak containing the same amount of protein.

The British Journal of Nutrition shows that people who drink milk post workout also regain hydration much faster than those who grab water or an energy drink. Opting for low-fat milk post workout will help you stay better hydrated, but try to avoid the regular fat variety of milk as the fat can interfere with the protein absorption.

Milk can help you gain 40% more muscle while helping you drop body fat. A study published in the American Journal of Clinical Nutrition did a 12 week study and found that the people who drank milk gained about 40% more muscle than those who didn't drink milk and lost an average of 2 pounds of body fat while maintaining their same routine.

Looking for a late night snack? Cottage cheese may be just the thing for you. Cottage cheese is high in protein but also in casein protein which is slow digesting and keeps hunger away longer making it the perfect snack if you'll be away from food for awhile.

Cheese is also another good source of protein and makes a great snack but can contain quite a bit of fat. Try low fat cheese if you're worried about your fat intake.

Yogurt is another good source of protein but also has other things that are good for you and good for your digestive tract as well. The protein count in yogurt isn't extremely high, but considering the other benefits and the fact that it's a tasty snack, its worth adding to your diet. You can also add a scoop or two of protein powder to yogurt and bring the protein content of a serving up.

Yogurt contains probiotics or healthy bacteria which help your digestive tract feel better and work more efficiently by allowing more nutrient absorption from the foods you eat.

If you work out and try to eat healthy you know to consume everything in moderation, but taking dairy out of your diet just to watch fat and calories may be hurting your progress more than you know.