DarkFalcon

Latest study, should be taken with a grain of salt considering who paid for the study but interesting none the less.

Skim milk best for pumping up muscle mass

NEW YORK (Reuters Health) - Weightlifters who drink skim milk after a workout will build about twice as much muscle as those who rely on soy beverages, a new study suggests.

What's more, milk is far cheaper than supplements specifically designed to help weightlifters pump up after a workout, Dr. Stuart M. Phillips of McMaster University in Hamilton, Ontario, the study's lead author, told Reuters Health. The researchers used powdered skim milk in the current study, available in any grocery store.

"I have done these calculations and figure that ounce for ounce milk is 20-30 times less expensive than most supplemental protein sources available," he said in an e-mail interview.

Consuming protein after "pumping iron" is known to help build muscle mass, Phillips and his team note in the American Journal of Clinical Nutrition, but it is not clear whether some types of protein are more effective than others.

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Quickly digested or "fast" proteins, including whey and soy, cause a temporary flood of amino acids into the blood, they explain, making more of these protein "building blocks" available for uptake by muscle. Proteins that take longer to digest, such as casein that is found in milk, produce a more gradual and long-lasting increase in blood levels of amino acids. While these "slow" proteins don't promote muscle formation, they do prevent muscle breakdown.

The researchers hypothesized that a combination of "slow" and "fast" proteins like casein and whey, both found in cow's milk, would be most effective for building muscle. To investigate, eight men who regularly lifted weights were given a soy beverage or skim milk after performing a series of exercises with one leg.

For three hours after the workout, the researchers found, muscle uptake of amino acids was significantly greater when the men drank milk than when they consumed soy.

The gains were measured in this study after a single workout, "but if extended out to 10 weeks the data suggest (but did not show) that gains in muscle mass would be twice as great with milk as with soy," Phillips said.

In other research, Phillips and his colleagues found evidence that milk may also benefit athletes after exhaustive exercise, such as cycling.
The current study was funded by the National Dairy Council, along with the Canadian Institutes for Health Research. However, Phillips noted, the council had no say in the study's publication and did not vet the manuscript.

SOURCE: American Journal of Clinical Nutrition, April 2007.

JB20

i drink almost a gallon of skim milk a day and has helped to put on weight

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DarkFalcon

If I wasn't lactose intollerant I'd drink more but it's hell on my digestive system and Lactaid Milk is very expensive.

Peaked_18

Stopped drinking milk a long time ago.

DarkFalcon

Reason? Gain too much fat?

Peaked_18

Not good for you...I'll get the article in a little bit.

DarkFalcon

I've certainly read more then a few report's stating that also. It's tough to pick who is right sometimes when the arguments on both sides are compelling.

Ikaika

I drink milk in moderation; I just grew up drinking it a lot so I like it. I've read a lot about milk causing subcutaneous fat storage but never really found anything substantial supporting it.

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No supplement can make up for the lack of a strong work ethic.

Peaked_18

Don't drink milk for a few months...than tell me how you feel...while later drink some milk and tell me how you feel.

You should be able to feel a difference.

builtbeast

I quit drinking milk a few months ago. It's made a difference for cutting.

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DJSTARER

i try to limit my milk intake to 1 cup a day at breakfast (chocolate milk).


as for the study... NO SHIT. Soy does not have nearly the quality amino acid profile as dairy, not to mention lactose is a sugar.... duhu

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

JB20

didnt know everyone was against drinking milk...

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http://sonybmg.com/musicbox/video/aliceinchains/

britishbulld0g

With a few exceptions here and there I've always used milk for mixing my post-workout shakes in and never had a problem with bloating or fat gain.

Then again I've got a lightning fast metabolism and I've always drunk lots of milk before starting lifting so that probably helps stave off any possible negative effects.

GameDayDog

I drink nearly a 1/4 - 1/2 a gallon of Reduced Fat Lactose Free milk a day ... I get mad that they don't make the lactose free stuff in gallon containers ... I remember I was really lactose intolerant, but started introducing regular milk into my system in small amounts ... eventually, I could drink a whole carton without any problems... then I stopped drinking milk and working out... and it's lyke I have to repeat the process all over again.... but for now, I'll stick with the lactose free stuff... That's really what you want anywayz, ryght?? ... That means no unnecessary sugars in your milk!!

Peace..~G
If it's good enuff for B.A. Baracus, It's OK with me!!

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I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

davtown

It's not actually "Lactose Free". If you look on the nutrition label, it still lists the same amount of sugars as regular milk... aka lactose. What they do is add in lactase, which is the enzyme that allows you to digest lactose. When you are lactose intolerant, you don't produce enough lactase and you can't digest the lactose, but when the compaines just add in lactase to the mix.... you're good to go. You can also buy lactase pills that you take which allow you to drink whatever milk you want, including the ones in the gallon jugs

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--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

DJSTARER

he might actually be talking about the lactose FREE stuff. Hood Calorie Countdown makes a skim milk that is 45kcals/cup, and has like 2g of carbs in it. It's disgusting, don't get me wrong, but pure protein liquid.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

EzyRyder

....

davtown