Markus Rühl recommends: drink your calories

Markus Rühl is one of the world’s best-known professional bodybuilders. For decades he has given seminars for young people, and to one question he has always given the same answer: if you’re not growing, drink calories. No complicated plan, no exotic nutrition protocol — milk and protein shakes get the job done. The advice is simple, but many people ignore it.

Why does Markus Rühl recommend milk?

Every time Markus Rühl gives a seminar for young bodybuilders, the same question comes up: how much do I have to eat to grow? The answer is always the same — more than you think, and in a simpler way than you think.

Milk is one of the best choices for young bodybuilders precisely because it’s convenient. You don’t have to worry every day about whether you got enough chicken breast. You drink two liters of milk — and a large part of the problem is solved.

So what actually happens? Fat-free milk provides roughly 70g of protein and 720 calories per two liters. That’s a substantial foundation on which to build the rest of your daily nutrition. The body doesn’t ask whether the protein came from chicken breast or a cup of milk — it uses it the same way.

The second advantage is psychological. A young bodybuilder who constantly worries about how much chicken breast he has to eat every day wastes energy on worrying — not on training. Liquid calories take that mental burden away. You can focus on the other things that matter in bodybuilding.

Markus Rühl’s formula: 200g of protein and 4000 calories

Let’s work through a concrete example. Say your goal is to consume 200g of protein and a total of 4000 calories a day. How do you achieve that consistently without having to think about food all day?

Drink two liters of fat-free milk every day. That alone gives you 70g of protein and 720 calories. The remaining 130g of protein and 3280 calories have to come from your other meals — but that’s much easier to achieve once the base is in place. If you need more calories, choose milk with a bit of fat — it raises the calorie content noticeably.

A simple truth: many young bodybuilders fail not because they don’t train enough, but because they don’t eat enough. Solid food fills you up quickly. Liquid calories don’t create that problem — you get the amount you need without having to stuff yourself every time you get up from the table.

Milk vs. protein shakes — which should you drink?

Protein shakes are great too. They’re portable, ready in a minute and don’t need refrigeration. A good serving of protein powder gives you 25–30g of protein in a very small volume — ideal when you’re on the go.

Milk, on the other hand, is cheaper and contains a natural mix of casein and whey protein — fast and slow protein in one jar. For a bodybuilder who is just starting out, milk is often more practical: it’s available in every shop, doesn’t spoil quickly and doesn’t require waiting for a special order.

Honestly, these two aren’t opposites. A glass of milk in the morning, a shake after training, another glass of milk in the evening. That way you get a substantial amount of high-quality protein over the course of the day without stressing about every meal.

It’s also important to remember that drinking liquid calories doesn’t fully replace eating solid food. Fruit and vegetables, whole grains, healthy fats — you still need all of them. Milk and shakes are an addition to your nutrition, not a replacement. Your base nutrition has to be in order; liquid calories help you pile more on top.

FAQ

Is drinking milk also suitable for people who are lactose intolerant?
Lactose intolerance makes it difficult to use regular milk. In that case, lactose-free dairy products, soy milk (with a similar protein and calorie profile) or simply protein shakes work as an alternative.

How much milk can you drink per day without digestive problems?
Two liters a day is a tolerable amount for most adults, especially when it’s spread across the day. If your body isn’t used to large amounts of milk, start with a liter and increase gradually.

Are protein shakes as effective as milk for muscle building?
Both work. Protein shakes are more concentrated sources of protein, while milk adds carbohydrates and fat alongside the protein. Combining them gives the best result, depending on your daily calorie and protein goal — whether that’s 4000 calories as Markus Rühl recommended or some other number.

Author: joker

Source: WHO – healthy eating.

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