T Nation

Skim Milk Best For Muscle Mass

Here's an article that posted today from Reuters Health. I'm posting it because I want to make sure my T-Brothers get a chance to scan over it...

Tue Apr 17, 2:50 PM ET

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.

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.

That’s something just about anyone who has been lifting for several years and actually made significant progress would have said. I am willing to bet if you had everyone who built a solid foundation drinking milk regularly stand on one side of the room…and everyone who avoids it at all costs from the beginning on the other, it would be pretty clear what the benefits are.

The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.

[quote]Professor X wrote:
The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.[/quote]

You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day

Cool article, Phillips has actually been on T-Nation before with John Berardi in a Protein debate, check it out:

http://www.T-Nation.com/readTopic.do?id=615251

[quote]toocul4u wrote:
Professor X wrote:
The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.

You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day
[/quote]

It sure is! In fact, by aggressively missing the point, you have just won the prestigious “I’m a novice, but don’t tell anyone” award. Congratulations!

This is common sense. Skim milk contains no dietary fat, therefore it would be ideal for bulking since it would cause an insulin spike.
Whole milk, however, is just as fine, if not better. It has more calories and plenty of saturated fat.

[quote]Cthulhu wrote:
This is common sense. Skim milk contains no dietary fat, therefore it would be ideal for bulking since it would cause an insulin spike.
Whole milk, however, is just as fine, if not better. It has more calories and plenty of saturated fat.[/quote]

What are you trying to say? Foods that lack fat cause insulin spikes? What is this rubbish?

Sweet, this research is from my university too. What do you think the chances are that he would let me volunteer at his lab over the summer? :frowning:

The reason a low-fat product would cause more of an insulin spike is because, as you must know, fat slows the conversion of carbohydrates into gluces, lower their GI.

Also, I’d avoid powderd milk. Look up the effects of oxidized dietary cholesterol on the cardiovascular system, and you’ll agree.

I wonder why the study just used Skim vs Soy. I would have thought raw organic, unhomogenised and unpasteurised milk would blow both out of the water.

The homogenisation and pasteurisation processes destroy approx 32 essential enzymes and minerals in milk that aid digestion and are health promoting.

The homogenisation and pasteurisation of milk is the reason full cream milk has been linked to heart diseases and skim become the prefered choice.

I don’t believe it would be the case if we were afforded a cow in our back yards and a clean patch of healthy grass for it.

just my 2 cents

Oh, and I agree with X, when I was on a program of regular milk drinking, my strength and size gains improved dramatically. I hit my all time high in both.

It’s hard to keep up though without visiting the toilets every hour but it just doesn’t “feel” good to be such an in-efficient being, constantly in need of food.

[quote]Majin wrote:
toocul4u wrote:
Professor X wrote:
The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.

You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day

It sure is! In fact, by aggressively missing the point, you have just won the prestigious “I’m a novice, but don’t tell anyone” award. Congratulations![/quote]

Are you kidding? I thought by now we all knew that fat slows digestion and insulin response. go chocolate skim post workout if you really know what you’re doing, or do whatever YOU do if you are completely lost. eat some butter after you lift man, it will help your insulin response, i swear

[quote]toocul4u wrote:
Majin wrote:
toocul4u wrote:
Professor X wrote:
The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.

You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day

It sure is! In fact, by aggressively missing the point, you have just won the prestigious “I’m a novice, but don’t tell anyone” award. Congratulations!

Are you kidding? I thought by now we all knew that fat slows digestion and insulin response. go chocolate skim post workout if you really know what you’re doing, or do whatever YOU do if you are completely lost. eat some butter after you lift man, it will help your insulin response, i swear

[/quote]

You missed the point. Only you are focused on just “after a workout”. Also, it would be much more important that you simply get food in you after training than simply what that food is. Ideal situations post workout would include some carbohydrates. No one here is clueless about this.

[quote]Professor X wrote:
toocul4u wrote:
Majin wrote:
toocul4u wrote:
Professor X wrote:
The only addition is that I would not limit this concept to “skim milk”. I drank whole milk for years and it isn’t like most beginners need to avoid the calories.

You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day

It sure is! In fact, by aggressively missing the point, you have just won the prestigious “I’m a novice, but don’t tell anyone” award. Congratulations!

Are you kidding? I thought by now we all knew that fat slows digestion and insulin response. go chocolate skim post workout if you really know what you’re doing, or do whatever YOU do if you are completely lost. eat some butter after you lift man, it will help your insulin response, i swear

You missed the point. Only you are focused on just “after a workout”. Also, it would be much more important that you simply get food in you after training than simply what that food is. Ideal situations post workout would include some carbohydrates. No one here is clueless about this.[/quote]

this isn’t a big deal, but since you brought it up, you missed the point. the article is focused on post-lifting milk drinking; that’s the concept. so i guess I wasn’t the only one focused on post-workout, that was the scope of the article and this post. Majin may still be clueless about intake; i’m not convinced.

Everyone forgot about “squats and milk” or something?

[quote]humble wrote:
I wonder why the study just used Skim vs Soy. I would have thought raw organic, unhomogenised and unpasteurised milk would blow both out of the water.[/quote]

Likely because in Ontario, where this study was done, raw milk is an illegal substance. I shit you not.

A farmer who found a loophole in the law allowing people to acquire raw milk from his farm was raided by the authorities as if he were running a crack house: unmarked vans, surveillance of his property, agents rushing in with guns and kevlar confiscating his property – the whole nine yards.

It’s the sad truth of this area that there’s only a couple major companies that control most of the dairy production in Ontario. Ontario’s Provincial Parliament shot down a motion raised in December 2006 meant to open up an examination of dairy practices and take a look at whether or not raw milk is the risk that authorities claim.


Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.

[quote]toocul4u wrote:
You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day
[/quote]

[quote]David Barr wrote:
Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.

toocul4u wrote:
You’re not suggesting drinking fat rich whole milk post workout now are you X? I’d go skim there anyway. this shall be my ass-comment of the day

[/quote]

Something about Myostatin perhaps?

Mmmmmmmmmmm, myostatin and gravy.