Dietary snack or drink for sleep: how milk affects the body

Many drink milk at night for better sleep or replace them with a snack, fearing excess calories. Hygienist, senior teacher of BSMU Olesya Sidukova told the correspondent of the agency “Minsk-Novosti” how this product affects the body.

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What does milk consist of

Milk protein is unique in that it consists of two key components with different digestion patterns. Casein (80%) is a “slow” protein. It breaks down gradually, providing the body with amino acids for several hours, including at night. Whey protein (20%) is a “fast” component. It is absorbed rapidly, giving a sharp but short pulse of saturation. So milk is one of the few foods that quenches hunger instantly and lasts a long time.

Useful calories before bedtime

It should be understood that food after six in the evening does not automatically turn into fat. To change body weight, the total calorie for a long time is important, not just the hour when milk was drunk. In a glass of drink (250 ml) about 8 g of pure protein. It is possible to replace a heavy dessert. Drinking milk is not necessary for health. Especially if you had a meal before.

Milk has tryptophan, an amino acid responsible for producing sleep hormones. However, scientific evidence does not confirm that this drink can cure insomnia. Most often, the psychological effect of a cozy evening ritual works.

Expert recommendations

O. Sidukova advises first of all to study the label: drinking yogurts and cocktails are often disguised as a healthy snack, but hide shock doses of added sugar. The simpler the composition, the better.

If after milk you feel heaviness in the stomach or bloating of the intestines, it may be lactose intolerance. Then it is better to use lactose-free products. If you are allergic to milk protein, they will not help. In such products, protein is preserved, so plant alternatives are needed.

- Always listen to your body, the hygienist advised. A glass of milk is not a panacea for perfect sleep or a guaranteed way to lose weight. It is simply a convenient and nutritious product that works only in the context of an overall balanced diet.