We all know that milk is a treasure trove of calcium. Since bones need calcium the most. Therefore drinking milk strengthens bones. But when does drinking milk provide the most benefit? Or there is often confusion in the mind regarding what is the right time to drink milk. A new research has unveiled this question. New research says that when you exercise and then drink milk, you get the most benefits. Let us know it in details.

Benefits of drinking milk after exercise
In the news of Daily Mail, quoting new research, it has been said that what are the benefits of drinking milk after exercise. This study by Chinese scientists has been published in the Journal of Nutrition, Health and Aging. According to research, if you drink a glass of low-fat milk just 30 to 60 minutes after strength-building exercise, it significantly reduces the risk of bone weakening i.e. osteoporosis. Research has found that cow’s milk is more effective in increasing the efficiency of muscles and bones than soy milk.

Risk of fracture due to aging
The risk of bone fracture is highest after increasing age. Most people break their bones after 50-60 years. The main reason for this is weakness of bones. This weakness increases from the beginning. According to studies, about 40 percent of people above 50 years of age are at risk of osteopenia, which is the initial stage of thinning and weakening of bones. Regular exercise, resistance training and walks are considered most beneficial for strengthening bones, but along with this, it is also mandatory for you to consume nutrients rich in calcium. Now Chinese scientists say that if a glass of milk is drunk after a workout along with strength-building exercises, it can help in preventing thinning of bones.

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Result came after 8 weeks
People above 60 years of age were included in this study. These were divided into four groups. One group was given to drink milk 60 minutes after exercise for three weeks. The second group was given milk and steamed sweet potatoes to eat after exercise. Then one group was asked to consume soy milk after exercise. These people drank 240 ml of low-fat milk within 30 minutes to an hour. The participants who drank soy milk were given a slightly smaller amount, so that both groups could get about 7-8 grams of protein per session. Both these groups also ate 60 grams of steamed sweet potatoes after every training session to maintain the balance of carbohydrates and proteins. After eight weeks, clear improvements in walking speed were seen in all groups. This indicates that regular exercise improves mobility and performance.

Good grip on hand grip
People who did not make any changes to their diet but continued to exercise regularly saw significant improvements in handgrip strength and the ability to stand up from a sitting position. According to the researchers, this means that the coordination of their nerves and muscles and the strength of their legs improved. But the greatest improvement was seen in those participants who drank a glass of cow’s milk after exercise and met their nutritional requirements every week. Not only did the hand grip become stronger in these people, but they were also able to do the process of getting up from a chair and then sitting down five times in a row, faster than before. Additionally, their walking speed to cover a distance of six meters also improved.