MILK

[spicy~d]

MY DH like drinking milk with his whey and I thought I read that milk is just sugar, pretty much so it should be avoided on a clean diet?
His goal is fat loss, although he hasn't much to lose.

[Tina]

If he's using it for Post Workout it should be ok I think.

[Leah]

In general...it's fine assuming it fits w/in your calorie intake and macro breakdown...and assuming you don't have any type of intolerance for it. When one is restricting calorie intake, IMO...."liquid" calories should be one of the first things to go, and that includes milk.

[jaleena]

It's very insulinemic, so best PWO. Although I wouldn't consider it unclean any other time, it's still at P/C in the form it was created...just not good for leaning out.

[straitshooter]

Originally posted by Leah@May 28 2006, 09:03 AM
In general...it's fine assuming it fits w/in your calorie intake and macro breakdown...and assuming you don't have any type of intolerance for it. When one is restricting calorie intake, IMO...."liquid" calories should be one of the first things to go, and that includes milk.
i think this is a great post. It's silly to completely cut out any one food group or "food" IMO. Everything can be managed assuming it fits in your macronutrient requirements for the day.

[jaleena]

Originally posted by Leah@May 28 2006, 02:03 PM
In general...it's fine assuming it fits w/in your calorie intake and macro breakdown...and assuming you don't have any type of intolerance for it. When one is restricting calorie intake, IMO...."liquid" calories should be one of the first things to go, and that includes milk.
Even if it's more filling than an isocaloric P/C solid-food meal?

[GraceGirl]

I love milk in my bran flakes. :) It fits nicely in my macros, so no, no problems!!

[jaleena]

You're purdy! :flex:

[mark]

This was the topic in Lyle's last newsletter. For those of you that don't get that, here it is:


Elliot TA et. al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. (2006) 38(4):667-74.

PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.


My comments: If nothing else, this study should be interesting to any old timers/lifting historians who subscribe to the newsletter. For decades, bulking up was traditionally done by lifting heavy (especially the 20 rep squat routine) and drinking gallons of whole milk. And now, years later, we have a study supporting what lifters were doing the whole time (before fat phobia and the anti-milk nonsense infected bodybuilding).

A number of studies have examined the impact of nutrient intake both before and after resistance training but typically supplements have been used. This study set out to examine two different aspects of post-workout nutrition: the impact of nutrients found in whole food (in this case milk) on protein balance post-workout as well as comparing skim to whole milk.

Comparing skim milk, whole milk and skim milk containing the same number of calories as the whole milk; all the drinks were given one hour following resistance training. Following two different amino acid tracers, the researchers found that whole milk actually gave the greatest response in terms of muscular uptake of the aminos although the difference only reached statistical significance for one of the aminos examined. As well, the researchers noted a rather large variability in response between the different subjects and an explanation of the difference between the whole and skim milk trials was neither studied specifically nor given.

In any case, all three drinks successfully promoted protein gains following weight training and milk may provide a near ideal post-workout food in that it contains a combination of casein and whey (the ratio found in milk is 80% casein/20% whey) along with some simple sugars. This is in addition to a number of nutrients including dairy calcium (which some studies suggest impacts on fat loss and calorie partitioning). Two glasses of milk will contain 16 grams of protein along with 24 grams of carbs and can make an effective post-workout drink (fat content will depend on what type of milk is chosen, skim, 1 or 2% or whole milk); lactose intolerant individuals can use products like Lactaid (lactose removed milk).

[strongchick]

Mark, I get that newsletter, and what I found interesting was that the WHOLE milk was superior in turn-over. Since we&#39;re told to avoid fats post-workout I found that rather interesting.

Also note the HOUR post exercise it was consumed.

And we&#39;re also assuming aa turn-over/balance are representative of muscle gain.

The milk itself didn&#39;t surprise me. Milk has a high II and contains both whey and casein.

Wish I liked milk....

[Bravogrl27]

Probably an idiotic thought, but verbally processing here, I wonder if organic milk would make a difference? THe only benefit for drinking "regular" hormone filled milk would be to get boobs, and I should have done that growing up . . . hmmm...

[mark]

Originally posted by strongchick@May 29 2006, 09:52 AM
Mark, I get that newsletter, and what I found interesting was that the WHOLE milk was superior in turn-over. Since we&#39;re told to avoid fats post-workout I found that rather interesting.

Also note the HOUR post exercise it was consumed.

And we&#39;re also assuming aa turn-over/balance are representative of muscle gain.

The milk itself didn&#39;t surprise me. Milk has a high II and contains both whey and casein.

Wish I liked milk....
The whole milk thing was one of the first things that caught my eye. Definitely interesting. I&#39;m wondering how my use of 2% cottage cheese compares. I also noticed the hour postworkout time, too. Backs up some other things I&#39;ve read recently about pwo timing.

[Pinky]

Originally posted by jaleena@May 28 2006, 07:06 PM
You&#39;re purdy&#33; :flex:
I know&#33; Isn&#39;t she? You should hear her success story&#33; Gracie is pure motivation :flex:

[Erik]

Originally posted by mark@May 30 2006, 12:22 AM
I also noticed the hour postworkout time, too. Backs up some other things I&#39;ve read recently about pwo timing.
Like what?

Not so much when you throw in the preworkout eating.

[strongchick]

Originally posted by Thunder@May 30 2006, 08:09 AM
Like what?

Not so much when you throw in the preworkout eating.
I wonder what the preworkout meal was..... if anything....

[Limitless]

1 cup of whole milk has about 8 g of fat - I suppose that is not such a huge amt. to make a big difference PWO.

[Blondell]

Originally posted by Limitless@May 30 2006, 10:15 PM
1 cup of whole milk has about 8 g of fat - I suppose that is not such a huge amt. to make a big difference PWO.
It makes a difference IMO. I try to keep fat to a min. PWO.