Working out? This is the milk you should be drinking



There are three types of milk you should be drinking if you are working out.

We speak with accredited nutritionist and personal trainer Zac Sztor about what types of milk he recommends, depending on your health goals.

If you’re looking to shed some kilos, Zac ultimately recommends you limit your milk intake.

“Milk is full of calories, so if you’re looking to lose weight what I always suggest in the short term (but not indefinitely) is to reduce the milk content in your diet.You should try to get all of your calories and nutritional benefits from food as opposed to drinking them,” Zac said.

But some of us just can’t give up our morning coffee or bowl of cereal, so the real question is, when we do buy milk, what should we be choosing?

Here are Zac’s top three suggestions.


Due to its minimal processing and superior nutritional value, Zac’s general suggestion is to invest in homogenised milk.

“Homogenisation is when the milk is taken from the cow and put into a machine that splits the fat into different parts. Basically, it makes the milk look pretty in the bottle,” he said.

“When you buy unhomogenised milk, it’s unprocessed, it tastes better, and there’s actually no difference in calories, fat, sugar or protein levels than homogenised milk.”


For those of you who really want to up their health food game, Zac suggests Kefir milk.

“Kefir is a milk that has healthy bacteria in it, but it’s not something you can have in your cup of coffee – it’s super bitter. I have it in a smoothie in the morning with some spinach and banana and protein. This is more for people who want to take their health to the next level, it’s not for everyone,” Zac said.


“Unsweetened almond milk is one of the lowest in calories, lower sugar, very little fat, not a great deal of protein either, so it’s a milk alternative without all of the carbohydrates and fat,” Zac said.

“For people trying to lose weight I would try to eliminate calories from liquids – unsweetened almond milk is probably your best bet, but I would try to reduce milk consumption as much as possible.”

However, some milk brands contain a bunch of unhealthy additives that you need to look out for.

To ensure that the milk products you’re buying are best for you, Zac encourages learning how to decode the nutritional information on the back of the carton – in particular keeping an eye out for added sugars.

“It’s about being able to look at the ingredients and compare. It can be like you’ve got a toffee apple in one hand and an apple in the other – they’re both apples, but one’s covered in sugar and the other one’s not,” Zac said.

“It’s just taking the time to pick up a few cartons of milk and looking at the nutritional profile – has this one hot less sugar in it or less fat, has this one got more protein.”

“Generally speaking sugar is the main thing you’re looking out for when comparing any sort of milks.”

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Sarah Carroll


Sarah is a journalism student navigating health and fitness alongside a sinful sweet tooth and a uni student's budget. With a love for yoga, animals, chocolate and musical theatre, Sarah can often be found tearing up over a video of a baby panda, or exploring one of Sydney's infinite venues, eateries or outdoor escapes.

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