Interested in Milk for Weight Gain in Nigeria?
Welcome! In this post, you'll discover some of the best milks for weight gain in Nigeria. We'll also cover how much to drink, when to drink it, and the best ways to incorporate milk into your diet for optimal weight gain.
Let's get started!
The Best Milk for Weight Gain in Nigeria
When trying to gain weight with milk, the richest, most calorie-dense varieties are ideal for packing on pounds. Here are some top choices of milk for weight gain available in Nigeria:
1. Whole milk
Whole cow's milk contains 3-4% milk fat, providing 150 calories and 8 grams of fat per cup. This high fat content makes it the most effective for weight gain. Whole milk also provides muscle-building protein and bone-strengthening calcium and vitamin D.
Checkout >> 5 Best Whole Milk in Nigeria (The Complete List)
2. Fortified milk
Some milks are fortified with extra calories and nutrients. For example, Peak Choco Milk has 184 calories and 5.7 grams of protein per 200ml serving. The added chocolate powder provides extra carbohydrates while the nutrients help nourish a growing body.
3. Soy milk
Soy milk made from soybeans contains around 110 calories per cup, 4.5 grams of fat and 7 grams of protein. It offers a plant-based, lactose-free, high protein milk alternative. Opt for fortified varieties to get extra calories and vitamins.
4. Cashew milk
With 25-50 calories per cup, unsweetened cashew milk is lower in fat and calories than cow’s milk. But it still provides protein, vitamins and minerals. Blended with bananas or dates, it can provide greater calorie intake.
5. Oat milk
Oat milk has 60-120 calories per cup depending on fat content and added sugars. It is rich in fiber, vitamin B12, iron and antioxidants. Choose higher fat options for more calories.
6. Hemp milk
Hemp milk has around 100 calories per cup. The hemp seeds give it omega fatty acids, protein and minerals like iron, magnesium and zinc. It’s a thinner, more drinkable plant milk.
7. Goat milk
Goat's milk has a similar calorie, protein, carb, vitamin and mineral content to cow's milk, with slightly lower lactose. It offers an alternative for those sensitive or allergic to cow's milk.
8. A2 milk
A2 is a variety of cow’s milk that is easier to digest because it lacks the A1 casein protein linked to milk sensitivities. But it has a similar calorie and nutrient profile to regular cow’s milk.
9. Colostrum milk
Bovine colostrum milk, produced just after birth, is extra rich in protein, antibodies and growth factors that promote lean muscle gain. Just 1-2 ounces per day can aid weight gain.
How to Drink Milk for Weight Gain
To maximize weight gain results, follow these tips for incorporating milk into your daily diet:
- Cold milk is refreshing and easier to drink quickly than hot milk.
- Flavor it by adding chocolate or strawberry syrup or powder, honey, vanilla, cinnamon, cocoa or protein powder.
- Blend it into fruit, oatmeal, protein shakes or smoothies. The other ingredients help cut the richness.
- If lactose intolerant, choose lactose-free milk or smaller servings of regular milk with meals to aid digestion.
How much milk should you drink per day?
Aim for 2-3 cups of whole or fortified milk per day. This provides roughly 300-450 extra calories from nutrient-dense sources like protein, carbs and healthy fats. You can go as high as 4 cups (600 calories) if you are really trying to gain. But too much can cause digestive issues.
When should you drink milk?
- Drink one cup first thing in the morning to provide energy, protein and vitamins to start your day.
- Have a cup during or after weight training workouts to promote muscle protein synthesis and recovery. The protein and carbs help replenish glycogen stores.
- Drink a cup before bed to provide casein protein that is slowly released overnight, feeding your muscles.
- Add milk to smoothies or protein shakes for a nutritious calorie and protein boost.
What are the different types of milk?
There are several varieties of milk available:
- Whole milk - This is full-fat milk that contains 3.25% milk fat. It provides 150 calories per cup.
- 2% reduced fat milk - This milk has 2% fat and 125 calories per cup.
- 1% low-fat milk - With 1% fat, 1% milk has 100 calories per cup.
- Skim milk - This very low-fat milk has no more than 0.5% fat and about 90 calories per cup.
- Flavored milk - Flavored milks like chocolate, strawberry and vanilla provide extra taste, sugar and calories.
- Lactose-free milk - For those with lactose intolerance, lactose-free milk provides the same nutrition without the side effects.
- Organic milk - Organic milk comes from cows not treated with antibiotics or growth hormones.
- Nut and plant-based milks - Almond, coconut, soy, oat, hemp and other plant-based milks provide non-dairy options.
What are the benefits of each type of milk?
- Whole milk - Highest in calories and fat for weight gain. Also provides vitamin D, vitamin A and cholesterol.
- Reduced fat (2% and 1%) - Fewer calories but still provides protein, calcium, vitamins A and D, and other nutrients.
- Skim - Very low in fat and calories, so not ideal for weight gain. But it is a good source of protein, calcium, phosphorus and vitamin D.
- Flavored - Tasty option that can encourage higher milk consumption and calorie intake.
- Lactose-free - Allows lactose intolerant people to get milk's nutritional benefits.
- Organic - Omits antibiotics and hormones.
- Plant-based - Non-dairy source of calcium, protein and vitamins for those who avoid dairy. Lower in calories and protein than cow's milk.
What are the risks of drinking milk?
Milk is generally safe, but there are some potential drawbacks to consider:
- Allergies - Some people are allergic to milk proteins like casein and whey and experience symptoms like hives, asthma or anaphylaxis.
- Lactose intolerance - Lactose intolerant individuals lack enough lactase enzymes to properly digest milk sugars, causing gas, cramps and diarrhea.
- High calorie intake - Drinking large amounts of milk can lead to excessive calorie consumption, which may contribute to obesity if not balanced with adequate exercise. Moderation is key.
- Hormones and antibiotics - Unless organic, milk may contain traces of hormones and antibiotics given to dairy cows. But thorough testing shows low risk.
- High cholesterol - Whole milk is high in cholesterol, so those with high cholesterol should limit intake.
- Contaminants - Raw, unpasteurized milk may contain dangerous bacteria like salmonella, E. coli and listeria. Pasteurization eliminates this risk.
Othe Important Tips for Weight Gain
Along with drinking milk, these tips will support safe, healthy weight gain:
- Eat a healthy diet: Focus on getting enough calories from nutrient-rich whole foods like eggs, meat, fish, legumes, nuts, whole grains, fruits and vegetables.
- Strength Train: Lift weights and do bodyweight training 3-5 times per week to build muscle so the weight you gain is lean mass, not just fat.
- Get enough sleep: Aim for 7-9 hours per night. Sleep is when your body grows and repairs muscle tissue.
- Manage Stress: Chronic stress can increase cortisol which inhibits weight gain. Lower stress with yoga, meditation, therapy, social connection, etc.
Common Questions About Milk for Weight Gain
Here are answers to some frequently asked questions about using milk to gain weight:
- Is milk safe for weight gain?
Yes, for most people milk is a nutritious and time-tested weight gainer. Unless you are lactose intolerant or allergic to milk, it is safe and effective when consumed in moderation as part of a healthy diet and lifestyle. - Is milk the best way to gain weight?
Milk is an excellent weight gain food due to its blend of protein, carbs and fat. But it is most effective alongside a high-calorie diet and strength training program. Milk alone won't add pounds of muscle. You need to lift weights and eat adequate protein from a variety of food sources like meat and eggs. - What are the side effects of drinking milk?
Consuming large amounts of milk could lead to gastrointestinal issues like bloating, gas, cramps or diarrhea in those sensitive to lactose. Always ramp up milk intake gradually. Also beware excessive calcium or cholesterol intake. Fat gain is possible if you overdo total calories.
Conclusion
Milk provides a healthy mix of protein, vitamins and minerals in a high-calorie beverage that can aid weight gain goals. Opt for the richest sources like whole and fortified milk to get adequate calories and nutrients.
Drink 1-3 cups daily along with an overall high-calorie, high-protein diet and strength training to see optimal lean mass gains. Monitor portion sizes and side effects, and adjust your intake accordingly.
With smart incorporation into your nutrition and fitness program, milk can effectively support your weight gain journey.
