TEMPO.CO, Jakarta – Milk is a rich source of nutrients, including protein, calcium, vitamins, and essential minerals. However, many people still question whether consuming milk, especially higher-fat milk, can help gain weight healthily.
Different Nutritional Content in Types of Milk
According to Healthline, cow’s milk is available in various types categorized by their fat content. The most common types of milk are whole milk, 2 or 1 percent reduced-fat milk, and fat-free milk (skim milk).
All these types of milk contain 8 grams of protein and about 12-15 grams of carbohydrates per cup (240 ml), but the main differences lie in their calorie and fat content.
- Whole milk contains about 150 calories and 8 grams of fat per cup.
- Reduced-fat milk (2 percent and 1 percent) contains about 100 to 125 calories and has a lower fat content of around 2.5 to 5 grams per cup.
- Skim milk is the lowest calorie option, with 80 calories per cup, and it has almost no fat content.
In addition, milk contains various vital vitamins and minerals such as vitamin D and calcium, which play a role in maintaining bone health, as well as vitamin A that supports eye health and the immune system. Although each type of milk contains similar nutrients, the differences in fat content can affect the effect of milk on weight gain.
The Connection Between Drinking Milk and Weight Gain
Weight gain occurs when a person consumes more calories than the body burns. Therefore, if your goal is to gain weight, it’s important to choose both high-calorie and nutritious foods, rather than just high-calorie but low in nutrients.
As cited from Doral Health and Wellness, milk, especially those with higher fat content, can provide useful additional calories for healthy weight gain. In addition to providing calories, milk also contains protein that supports muscle growth, which is very beneficial for those aiming to increase weight by building muscle mass.
Whole milk and reduced-fat milk offer additional calories without losing important nutritional value. Therefore, milk consumption can be an effective way to support weight gain, especially for individuals who need a higher calorie intake, such as athletes or people with low body weight.
Milk supports weight gain by providing calories and helps increase muscle mass. The protein content in milk, namely whey and casein, plays a role in muscle formation. Some studies have shown that consuming milk after exercise can help increase muscle mass and reduce body fat.
A study conducted on young women found that those who consumed 1 liter of skim milk after strength training experienced a greater increase in muscle mass compared to those who consumed an equal-calorie carbohydrate drink. Another study also showed that milk consumption after exercise helped increase muscle mass in men who trained at high intensity.
Milk contains two main types of proteins that promote muscle building and repair body tissues after physical activity. For this reason, milk is a good choice for supporting muscle formation.
How to Consume Milk for Weight Gain
If you want to gain weight by utilizing milk, there are several ways to increase your milk intake in your diet. You can add milk to various nutritious foods such as oatmeal, smoothies, eggs, or soup. In addition, consuming a glass of milk with each meal can be an easy way to increase calorie and protein intake.
It is important to remember that the higher the fat content of milk, the higher its calorie content. Therefore, if your goal is weight gain, choosing whole milk or reduced-fat milk may be more effective than skim milk.
Milk is a rich source of calories, protein, and other essential nutrients that can help you gain weight healthily. Although reduced-fat and skim milk also offer similar nutrients, higher-fat milk, such as whole milk, can provide more useful additional calories for those trying to gain weight or build muscle. However, for those with lactose intolerance or milk allergies, non-dairy alternatives may be a better solution.
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