Best Time to Drink Milk
According to Ayurvedic medicine, an alternative health system with roots in India, cow’s milk should be consumed in the evening
This is because the Ayurvedic school of thought considers milk to be sleep-inducing and heavy to digest, making it unsuitable as a morning drink.
Still, you may wonder whether there’s any scientific evidence to support this claim — or whether drinking milk at other times of the day may be beneficial depending on your health goals.
This article reviews whether timing matters when it comes to drinking milk
Does timing matter?
In certain instances, drinking milk at a specific time may help you reap the most benefits.
For general health
Milk provides a variety of health-promoting nutrients, and drinking a glass at mealtime is an easy way to add them to your diet.
In fact, 1 cup (240 ml) of whole milk contains
- Calories: 149
- Protein: 8 grams
- Fat: 8 grams
- Carbs: 12 grams
- Calcium: 21% of the Daily Value (DV)
- Magnesium: 6% of the DV
- Potassium: 7% of the DV
- Vitamin D: 16% of the DV
The calcium in milk supports bone growth, while magnesium and potassium are vital for blood pressure regulation. This ubiquitous beverage is also low in calories but
In the United States, most milk products are fortified with vitamin D, another nutrient that promotes bone health by helping your body absorb calcium. However, not every country fortifies its dairy
Still, no research suggests that there’s a specific time to drink milk to reap its general health benefits.
For weight loss and muscle gain
Since milk is rich in protein, it may aid weight loss and muscle building.
Protein-rich foods like milk can boost weight loss by improving metabolism and increasing fullness after meals, which may lead to lower daily calorie intake
What’s more, drinking milk after workouts supports muscle growth and improved body composition
One 3-month study in 10 young women found that those who drank fat-free milk 5 days per week after strength training experienced greater improvements in muscle mass and fat loss, compared with those who did not drink milk .
Based on these results, the best time to drink milk to promote muscle growth and weight loss appears to be directly after exercise.
However, keep in mind that drinking excessive amounts of milk may lead to weight gain due to high calorie intak.
For improving digestion
Some people believe that milk bolsters digestion, although scientific evidence does not back this idea.
Therefore, there’s no recommended time of day to drink milk to aid digestion. All the same, you can try drinking it with meals to see if you notice a difference.
Nonetheless, some fermented dairy products, including yogurt and kefir, may promote digestion and healthy bowel movements. These items contain probiotics, or beneficial bacteria that support your gut microbiome
Some groups should limit or avoid milk in general
People with lactose intolerance or a dairy allergy should avoid milk.
Lactose intolerance is an inability to digest the main sugar in milk. This condition results in gas, bloating, and diarrhea
Additionally, people with diabetes or poor blood sugar control may want to limit their milk intake. Since milk contains lactose, a type of sugar, it may contribute to high blood sugar levels
If you limit your dairy intake, you can choose from several plant-based milk substitutes, including almond, soy, cashew, and hemp milks. You may want to look for varieties that are unsweetened and don’t contain unnecessary additives.
Ayurveda even outlines the worst and best time to drink milk to reap its maximum benefits. According to Ayurvedic experts, there are 2 schools of thought. Those who wish to build up their body and gain muscle mass should drink milk in the morning. However, those who wish to lose weight or get a good night’s sleep should drink milk at night. There are ways to increase the benefits of milk. You can mix in ashwagandha. It will allow for better sleep and boosts your memory. If you add in Triphala, it can help strengthen your eyes.
Ayurveda promotes the drinking of milk. Proponents of Ayurveda will advise all people to drink milk daily, with no specific time to drink it. However, they believe the best time to drink milk is bedtime. Drinking milk in the morning is advised against because it becomes quite heavy in the stomach and difficult to digest. It will make one feel lethargic throughout the day. For those who start their day with exercise, drinking milk in the morning often causes acidity. Ayurveda never recommends drinking milk in the morning for anyone above 5 years of age. Finally, Ayurveda also recommends the avoidance of salty foods while consuming milk.
Hence, if you follow the principles of Ayurveda, the ideal time to drink milk is at nigh
Ideal Quantity of Milk
No matter how good the thing is when we have it in excess, it loses its significance and value. While you can drink 2-3 cups of milk a day, it is generally not advisable. For those who drink full cream milk, do not drink more than 2 cups a day as it may promote weight gain. Even if you drink low-fat milk, you should drink it in moderation.
For those who are lactose intolerant, you should avoid drinking milk altogether. But even if you are not lactose intolerant, large quantities of milk can affect you
Best Time to Drink Milk During Pregnancy
Those who are pregnant should know the best time to drink milk. If you didn’t know, the right time to drink milk when you are pregnant is two or three hours after dinner or half an hour before sleeping. It is advisable to mix some turmeric in the milk to help heal the body, induce better sleep, improve your digestion, and keep your baby filled through the night.
As milk is a complete food, it is necessary to consume it during pregnancy. Try to drink at least 2 cups of milk a day. If a doctor advises you on a protein powder, you may add that to your milk. As an expecting mother, you can begin your day with a cup of warm milk. You can eat some bananas, chikki or dates with this. This combination will serve you and your growing baby well. You could also have a cup of milk in the evening after a nap. Some choose to add a little kesar to the milk they drink before bedtime.
These are great milk combinations to have during pregnancy. However, it is alright if the expecting mother does not want to drink milk. Some may suffer from morning sickness or lactose intolerance. Ensure that you consult a doctor regarding a diet during pregnancy
Best Time to Drink Milk for Weight Loss
If you wish to lose weight, the best time to drink milk would be before you go to sleep. It will help you to burn calories while you are sleeping. This is because milk helps us sleep better, making it easier for our bodies to burn calories.
Just drinking one cup of milk at night can help satiate you and keep you off the path of binge eating. Moreover, it will help calm your mind and induce better sleep. If your goal is to lose weight, it would be better to drink low-fat milk half an hour before you sleep at night.
Who Should Limit or Avoid Milk in General
Unfortunately, not everyone can consume milk and other dairy products.
- People who suffer from lactose intolerance or a dairy allergy should not consume any dairy products. Lactose intolerance refers to the inability to digest the main sugar present in milk. The small intestine cannot produce the enzyme lactase to digest the lactose or milk sugar. If you are deficient in lactase, the lactose from food will move into the colon without being processed or absorbed in the intestine. The normal bacteria in the colon will react with the undigested lactose and cause the symptoms of lactose intolerance. Research shows that this results in gas, bloating, and diarrhoea for the lactose intolerant
- According to a study, those who have poor blood sugar levels or diabetes should avoid milk. Lactose is a type of sugar that might contribute to high blood sugar levels.
If you cannot drink cow’s milk, you can choose to drink milk alternatives such as almond milk, soy milk, coconut milk, cashew milk, etc. If you are buying it, then look for those that are not sweetened or have additives. Else, you can make plant-based kinds of milk at home.
Summing Up on Best Time to Drink Milk
Most people can benefit from drinking cow’s milk as it is a nutrient-rich beverage providing us with calcium, protein, and other nutrients. While no particular research states there is a particular time to drink milk, there are different takes on the matter. For those wanting to build muscles, the right time to drink milk is after a workout. However, if one wants to lose weight or sleep better, the best time to drink milk is at night before sleeping. At the end of the day, the ideal time to drink milk depends on one’s goals and dietary needs.
Bear in mind that milk is a perishable food item. Do not buy more milk than you need. You should be able to consume it in a short period. Before you buy milk, ensure you check the “best before” date on the container, so you know whether it is fresh or not. Keep your milk refrigerated. It is safe to consume as long as it smells good and doesn’t curdle.
