The Use of Milk by Indian Wrestlers for Recovery and Protein | Vibe Core Fit
In India, the traditional image of a powerful wrestler — or pehelwan — often includes not just grueling workouts in the akhada (wrestling pit), but also a tall glass of milk. For centuries, Indian wrestlers have relied on milk and milk-based drinks as their primary source of protein, recovery nutrition, and strength building.
At Vibe Core Fit, we love learning from these timeless fitness traditions and bringing them into modern fitness culture. While protein powders and supplements are popular today, many pehelwans still swear by natural desi drinks like badam milk, thandai, masala doodh, and more to fuel their bodies and build muscle.
In this blog, we’ll explore:
👉 Why pehelwans use milk
👉 How milk helps with muscle recovery and protein intake
👉 Desi milk-based drinks that aid recovery
👉 How you can include them in your own fitness routine
Milk: Indian Wrestlers' First Protein Shake
Indian wrestlers were drinking milk and doing well long before whey protein and BCAA supplements were popular in gyms. Milk is an essential component of the wrestler’s diet in any traditional akhada.
Why? due to the fact that milk is a complete protein. It provides you with both slow-digesting and fast-digesting amino acids since it includes both casein and whey proteins.
Protein is necessary for muscle growth and repair during rigorous strength training and wrestling practice. All nine of the necessary amino acids needed for muscle regeneration are found in milk.
Milk is also high in:
✅ Calcium, which strengthens bones;
✅ Vitamin D, which aids in calcium absorption and boosts immunity;
✅ Electrolytes, which include potassium and salt for hydration;
✅ Healthy fats, which aid in hormone synthesis and repair.
In summary, Pehelwans have long recognized that milk is a natural, well-balanced recuperation beverage.
How Indian Wrestlers Use Milk in Their Diet
For a pehelwan, milk is not just a drink — it is a ritual. Wrestlers typically consume 1–2 liters of milk daily (some even more), divided across multiple servings:
After morning akhada practice
Midday as a snack
After evening strength training
Before bedtime for slow protein release overnight
But they don’t drink just plain milk. Over the years, various desi recipes have evolved to enhance milk’s benefits. These add protein, good fats, antioxidants, and taste — making the drink even more powerful.
Desi Milk-Based Recovery Drinks Used by Pehelwans
Let’s look at some of the most popular and effective traditional Indian milk drinks used by wrestlers:
🥛 Badam Milk (Almond Milkshake, Desi Style)
Badam doodh is a pehelwan favorite. Almonds are packed with protein, healthy fats, and Vitamin E — great for muscle repair and skin health.
Recipe:
Soak 10–12 almonds overnight
Peel and blend into a paste
Boil 500 ml whole milk
Add almond paste + 1 tsp cardamom powder + 1–2 tsp jaggery or honey
Simmer and drink warm or chilled
This drink offers excellent protein + fat + antioxidants — ideal post-workout or before bed.
🥛 Masala Doodh (Spiced Milk)
Masala doodh is a simple but powerful post-training recovery drink. The spices used (turmeric, cardamom, saffron, cinnamon) have anti-inflammatory and immune-boosting properties.
Recipe:
500 ml whole milk
Add 1 tsp turmeric, ½ tsp cinnamon, 2–3 crushed cardamom pods
Add 4–5 strands of saffron
Boil for 5–7 min, sweeten with jaggery
Drink warm after training
Perfect for reducing muscle soreness and speeding recovery.
🥛 Thandai
Though traditionally a festival drink, many wrestlers consume thandai as a rich recovery shake. It contains nuts, seeds, spices, and milk — a nutrient-dense combination.
Recipe:
Soaked almonds, fennel seeds, watermelon seeds, poppy seeds, black pepper, cardamom, rose petals — grind to paste
Mix with 500 ml milk + jaggery
Serve chilled
This is an energy-dense drink that boosts protein intake, digestion, and recovery.
🥛 Kesar Doodh (Saffron Milk)
Kesar doodh is often consumed by pehelwans before bedtime. Saffron aids mood, digestion, and recovery. Combined with milk’s casein protein, this drink helps the body recover overnight.
Recipe:
500 ml whole milk
Add 5–6 saffron strands
Add cardamom + jaggery
Simmer for 10 min, drink warm
Helps promote deep sleep and muscle recovery.
Why Milk is Ideal for Muscle Recovery
Modern science supports what Indian wrestlers have known all along:
Milk is one of the best natural recovery drinks.
Here’s why:
Whey protein in milk is fast-absorbing — helps kickstart muscle repair right after training.
Casein protein is slow-digesting — provides a steady stream of amino acids for hours (ideal for overnight recovery).
Carbohydrates in milk help refill muscle glycogen stores.
The fat content in whole milk supports testosterone production — important for muscle growth.
Electrolytes in milk aid hydration — crucial after sweating during workouts.
Studies show that milk post-workout is as effective (sometimes more effective) than commercial recovery drinks for building lean muscle and reducing muscle soreness.
How You Can Use Desi Milk Drinks in Your Fitness Routine
At Vibe Core Fit, we encourage using both modern and traditional tools for fitness. Milk can easily be part of your fitness journey — whether your goal is fat loss, muscle gain, or performance.
Tips:
Post-workout: Drink badam milk or masala doodh within 30 minutes of training.
Evening: Drink kesar doodh for overnight muscle recovery.
On high training days: Add thandai as a calorie-rich recovery drink.
How much?
Beginners: Start with 500 ml per day
Active lifters: 1–1.5 liters per day, spread across meals
Advanced / athletes: Up to 2 liters per day, based on protein needs
Note: If you are lactose intolerant, choose lactose-free milk or plant-based alternatives.
Final Thoughts
Indian wrestlers knew the power of milk long before modern fitness trends began. They used simple but effective drinks like badam doodh, masala doodh, thandai, and kesar doodh to fuel their strength, build muscle, and recover from hard training.
At Vibe Core Fit, we celebrate this desi wisdom — and encourage you to include these natural protein sources in your diet. Milk is affordable, versatile, and packed with nutrients — making it the perfect recovery drink even today.
So next time you hit the gym or finish your home workout, skip the artificial shakes and try a glass of desi-style badam doodh or masala milk. It’s the pehelwan-approved way to build a stronger, fitter you — naturally! 💪🥛🇮🇳
3 comments. Leave new
This is fascinating! It’s incredible how traditional practices like drinking milk in akhadas align so perfectly with modern nutritional science. I never realized milk is such a complete protein source, providing both casein and whey. The emphasis on calcium and vitamin D for bone strength is also so important, especially for wrestlers. It’s refreshing to see how natural, unprocessed foods like milk can outperform modern supplements. Do you think modern athletes overlook these traditional practices in favor of artificial supplements? Also, I’m curious, how important is the quality of the milk—like whether it’s organic or locally sourced—in these akhadas? Would love to hear more thoughts!
Milk has always been a staple for Indian wrestlers, and it’s fascinating how it’s been a part of their diet long before modern supplements took over. The fact that milk contains both casein and whey proteins makes it such a versatile and complete source of nutrition. It’s impressive how it not only aids in muscle repair but also provides essential nutrients like calcium and vitamin D. I wonder if modern athletes are missing out by relying too much on synthetic supplements instead of natural sources like milk. Do you think traditional diets like this could make a comeback in modern fitness routines? It’s also interesting how milk supports hydration and hormone synthesis, which are crucial for athletes. What’s your take on balancing traditional and modern nutrition in sports?
Wir haben libersave in unser regionales Gutscheinsystem eingebunden. Es ist toll, wie einfach man verschiedene Anbieter auf einer Plattform bündeln kann.
Very good