Milk vs. Soy vs. Maltodextrin

Interesting article in the American Journal of Clinical Nutrition.

[quote]Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters1,2,3
Joseph W Hartman, Jason E Tang, Sarah B Wilkinson, Mark A Tarnopolsky, Randa L Lawrence, Amy V Fullerton and Stuart M Phillips

1 From the Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, ON, Canada (JWH, JET, SBW, RLL, AVF, and SMP), and Pediatrics and Medicine, McMaster University Medical Centre, Hamilton, ON, Canada (MAT)

Background: Acute consumption of fat-free fluid milk after resistance exercise promotes a greater positive protein balance than does soy protein.

Objective: We aimed to determine the long-term consequences of milk or soy protein or equivalent energy consumption on training-induced lean mass accretion.

Design: We recruited 56 healthy young men who trained 5 d/wk for 12 wk on a rotating split-body resistance exercise program in a parallel 3-group longitudinal design. Subjects were randomly assigned to consume drinks immediately and again 1 h after exercise: fat-free milk (Milk; n = 18); fat-free soy protein (Soy; n = 19) that was isoenergetic, isonitrogenous, and macronutrient ratio matched to Milk; or maltodextrin that was isoenergetic with Milk and Soy (control group; n = 19).

Results: Muscle fiber size, maximal strength, and body composition by dual-energy X-ray absorptiometry (DXA) were measured before and after training. No between-group differences were seen in strength. Type II muscle fiber area increased in all groups with training, but with greater increases in the Milk group than in both the Soy and control groups (P < 0.05). Type I muscle fiber area increased after training only in the Milk and Soy groups, with the increase in the Milk group being greater than that in the control group (P < 0.05). DXA-measured fat- and bone-free mass increased in all groups, with a greater increase in the Milk group than in both the Soy and control groups (P < 0.05).

Conclusion: We conclude that chronic postexercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption.[/quote]

What I find really interesting is that while strength gains were the same in ALL GROUPS (suggesting increases in neural recruitment, I assume), greater hypertrophy occurred in the milk group, in both type I and II fibers, compared to an even amount of soy protein. I guess it might be seen as beating a dead horse (on this site), but more evidence is always welcome.

Viva la Bovine!

And Fat free milk at that. Wonder if the same result with whole milk.

Fat free is good as it saves the calories for us FB and still does a body good.

Whole milk would of probably been less effective, as fat is not needed post workout.

I wonder what the results would of been like if they added chocolate milk.