Trying To Tone-Up? Build More Muscle With Milk
New study finds drinking fat-free milk after working out helps build more muscle than a soy protein drink
(8/2007)
Reaching for a tall glass of fat-free milk after lifting weights may help build muscle and burn body fat, according to a new study published in the American Journal of Clinical Nutrition.1
In a 12-week study of 56 healthy young men (ages 18-30) at McMaster University, milk drinkers gained 40 percent (2.5 pounds) more muscle than soy protein beverage drinkers and 60 percent (3.3 pounds) more muscle than those who drank a carbohydrate beverage. In addition to building more muscle, milk drinkers lost two pounds of fat at the end of 12 weeks, almost double that of the athletes drinking the carbohydrate beverage. Soy protein beverage drinkers lost no fat.
Athletes worked out five days per week and were provided sixteen ounces of fat-free milk, soy protein beverage or a carbohydrate drink after weight-lifting and another drink an hour later. All drinks were equal in calories and the milk and soy protein beverages provided the same amount of protein, fat and carbohydrates, yet researchers noted substantial differences in the muscle gained and fat lost at the end of the study.
While more research is needed, the researchers speculated that the combination of a higher calcium intake and the unique properties of milk proteins could have played a role in the increased muscle gains and greater fat loss for milk drinkers. In fact, the milk drinkers had 700mg more calcium daily than the other groups - levels which previous research has linked to lower body fat and weight loss.2,3
And previous research suggests milk's unique nutrition profile, specifically the naturally-occurring electrolytes like sodium and potassium, helps athletes rehydrate after a workout.4 Milk's nutrient package of nine essential, including calcium and high-quality protein along with other essential nutrients, make milk an ideal post-exercise beverage choice.
1Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters. American Journal of Clinical Nutrition, 2007;86:373-381.
2Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. American Journal of Clinical Nutrition. 2004;79:907S - 912S.
3Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity Research 2004;12:582-590.
4Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition; 2007:1-8.