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The Most Natural and Powerful Pre-workout Drink on the Planet

If you love milk, you are in for a treat.  If you are vegan, lactose intolerant, or don’t like the taste of milk, this article is probably not for you. 

I’m always looking for simple, natural solutions to just about everything.  If you are connected to “gym culture” at all, there is a good chance that you will be exposed to all sorts of muscle-building and fat loss supplements and pre and post-workout drinks. 

In this article, I’ll share with you a simple, natural, and inexpensive solution that I have used as a “Pre-workout” when I haven’t had a meal within about 2 hours of training.  That solution is low-fat milk.  

Absolutely Perfect Ratio of Protein, Carbs and Fats

Presently I am living in Japan.  Low-fat milk in Japan comes in many varieties, so you will need to read the labels.  On the back of the carton, look for 乳脂肪分 (milk fat content) and something in the realm of 1.5-1.8%.  If you live outside of Japan, anything between 1.5 – 2.2% milk should do the trick.  

I recommend you buy the 1 liter carton in order to get the following ratio of macronutrients.  

Here’s the macronutrient breakdown:

  • Protein – 34g
  • Carbs – 50g
  • Fats – 15g

Here are the main micronutrients:

  • Sodium – 1g
  • Calcium – 1.1g


It even has your perfect 1g of sodium covered.  Dr. James DiNicolantionio, author of Salt Fix, recommends 1.2g of salt 30 minutes before training for peak performance.   


The RDA (Recommended Daily Allowance) is 1,000 mg/day.  If you drink the entire 1 liter of low-fat milk, it’s over 1,100mg of calcium, so you are covered.  

Easily Digestible

As long as you digest dairy well, you can drink this both before and during your training session.  Keep in mind that the lower the fat content, the easier it is to digest.  Whole milk has double the fat content, so it may not be best to consume large quantities of it during your training session.  

Convenient and Affordable

A 1-liter carton of milk has a perfect macro ratio for training to make sure that you have enough protein for muscle building and carbs for quick energy.  You can buy it virtually at any convenience store or supermarket and in any city in Japan, they are usually within a 5-minute walk.  

Although different low-fat milk brands have different prices, they are generally about ¥220 for a 1-liter carton.  Pre-workout powders cost anywhere from ¥100 to ¥450 ($.70-$3) and they don’t contain any protein.  

No Artificial Ingredients

Many of the popular pre-workout drinks or powders on the market are filled with all sorts of artificial ingredients. Sugar alcohol may trigger digestive distress and cause symptoms like gas, bloating, and diarrhea.  Sucralose, an artificial sweetener that is prevalent in pre-workout supplements and protein powders, can also cause digestive issues similar to sugar alcohol.  

No Caffeine

Although caffeine found in chocolate, coffee & teas are natural, most of the popular pre-workout drinks and powders are filled with synthetic caffeine.  The reason that caffeine is used is that it’s inexpensive and it’s an effective stimulant, so most people “feel the effects” quickly.

If caffeine is your jam, tea and coffee can do the trick naturally if you need that extra boost.  


A liter of low-fat milk is a simple, natural solution to the fancy pre-workout drinks on the market.  Frankly, if your body digests milk well, I believe it’s a far better choice. 

Also, I want to remind you that if you have had a solid meal 2 hours before your training session, you really don’t need a pre-workout drink.  The lowfat milk is for times you haven’t eaten and want something quick, digestible and natural to fuel your training session.  

If you have any questions or feedback, hit me up in the comments below.    

Yours in powerful simplicity,