Ever wondered if you’re drinking too much milk? Perhaps there is a recommendation for how many glasses of milk you should drink in a day. Yes, there is.
If you’re an unrepentant milk lover, it could be quite difficult to stay off drinking milk a day.
Milk is a liquid food that provides a lot of nutrients. Milk is a rich source of protein, vitamins & minerals, fats, and calories. Drinking milk – dairy or non-dairy – is highly recommended for people of all ages, except for babies less than a year.
If you have been enjoying milk expressly without any caution, below is what you need to know about your recommended daily intake.
How many glasses of milk should you drink a day?
The United States Department of Agriculture (USDA) recommends that you drink 3 glasses of milk per day.
However, some dietary experts have raised an eyebrow at this recommendation. They say this amount is too much intake for the daily dairy needs of a person.
Therefore, you can limit your daily milk intake to 2 glasses per day. But if you have a higher calorie requirement, you can take up to 3 glasses of milk.
Most importantly, drink milk that suits your nutritional and dietary needs.
How many glasses of milk per day for weight gain?
To stay healthy while gaining weight, drink 2 glasses of full-fat milk (whole milk) every day.
One glass of full-fat milk contains 149 calories; two glasses will be 298 calories. And you need a daily intake of 250 to 500 extra calories daily to gain one pound in a week.
Drinking this amount of milk with your regular meals will help you gain weight successfully.
In addition, for more calories, substitute full-fat milk with full-fat chocolate milk.
How many glasses of milk per day when pregnant?
A pregnant woman should take no more than 3 glasses of milk per day.
Also, it should be low-fat or non-fat milk. Drinking full-fat milk during pregnancy can lead to excessive weight gain.
Milk is rich enough to provide the pregnant woman with all the amino acids, vitamins, and minerals she and the baby needs. Most importantly, the milk a pregnant woman chooses to drink depends on her diet and medical status.
In addition, this amount of milk is enough to keep her hydrated all through the day. Another great benefit of drinking milk during pregnancy is the relief it brings when the symptoms of gastric problems arise.
How many glasses of milk per day for teenagers?
The United States Department of Agriculture (USDA) recommends that children from the age of 9 should drink 3 glasses of milk a day.
But they may take more if they have a higher calorie requirement.
How many glasses of milk per day to grow taller?
Children need 2 to 3 glasses of milk per day to grow taller.
The number of glasses of milk a child takes largely depends on their calorie requirement. Milk contains amino acids, vitamins, and minerals that can help increase bone density and foster growth.
How many glasses of milk per day for muscle building?
You should drink 2 cups of milk after every workout session and a total of 3 glasses every day.
Milk is a good source of calories and protein that are necessary for building muscle mass and repairing worn-out tissues. Additionally, it also helps to burn body fat and tone the muscles.
How many glasses of milk per day is too much?
More than 3 glasses of milk per day could be too much milk.
And if you drink this every day, it could reverse the health benefits you’re supposed to enjoy from drinking milk.
Is drinking too much milk harmful?
Yes, it is.
Research shows that drinking too much milk increases the risk of mortality and can reduce bone density. Consequently, it could make your bones brittle and cause bone fractures.
How do you know you have had too much milk?
1. A nauseous feeling
Drinking too much milk can make you nauseous.
Nausea manifests with symptoms like vomiting, lack of appetite, profuse sweating, and uneasiness. This also happens when people with lactose intolerance consume too much milk.
2. Acne
Many people don’t know that drinking too much milk can cause skin breakouts like acne.
Milk contains some chemical compounds that cause skin inflammation and make you break out due to an allergy to those compounds.
3. Fatigue
Milk contains A1 casein, a protein that can trigger inflammation in the intestinal lining, make the gut very permeable and result in a leaky gut syndrome.
Overconsumption of milk can make you fatigued, tired, and sluggish.
4. Digestive problems
Milk is a rich source of protein and can keep you feeling full for longer, but when you’ve had too much, you may experience digestive problems.
As a result, you may experience bloating, gas, diarrhea, stomach cramps, and uneasiness.
Additionally, this symptom is not only common in people who suffer from lactose intolerance; it is also seen in people without this issue.
It happens when your body cannot digest the excess lactose in your system.
5. A short memory
Too much milk can trigger false signals from the brain because of casein. It starts with a brain fog where a person finds it difficult to focus their attention, they easily forget and experience memory problems.
In severe and prolonged cases, it negatively impacts their mental health.
6. Brittle bones
You need the vitamins and minerals in milk to increase bone density and increase bone strength.
However, when you’ve had too much milk it could be bad for your bones. It could make your bones brittle & fragile and increase the risk of having fractures.
7. Heart problems
Taking too much milk increases the risk of getting heart problems. Moreover, it predisposes people with a genetic history of heart problems or other existing problems to cardiovascular diseases.
However, drinking milk cannot do this at once, except it accumulates over time due to overconsumption.
FAQs
Can you drink milk every day?
Yes, you can.
As long as you are not suffering from any allergy or intolerance, you can drink milk every day. If your digestive system cannot tolerate dairy milk, drink plant-based milk instead.
Can you drink milk at night?
Yes, you can.
If you want to drink milk at night, make it warm. Drinking cold milk can cause digestive problems and make you uncomfortable. Consequently, it reduces the quality of your sleep.
Does drinking milk improve sleep?
Yes, it can.
Milk contains an amino acid, tryptophan, which helps to improve sleep. Tryptophan increases the production of serotonin and melatonin, compounds that help you relax and get quality sleep.
In addition, if you want to use milk to improve your sleep, take a glass of warm milk at night.
Is it better to drink warm or chilled milk?
Warm or chilled milk is good for consumption, none is better than the other.
While some people prefer the chilled taste of milk, others prefer the warmness of cooked or unrefrigerated milk.
Conclusion
As strange as it may sound, you may be drinking too much milk. And some of the symptoms are usually overlooked or attributed to other illnesses or allergies.
Fatigue, a decrease in bone mass, acne, and digestive problems are some of the signs that you’re taking too much milk.
Know the recommended daily intake for you and stay within the range. Moreover, while it doesn’t hurt to drink milk daily, it’s okay to stay off milk for a day or substitute it with other dairy products.
Thanks for reading.
Visit Millenora to read more related articles on the recommended dietary intake of everyday food and drinks.
