“MILK HELPS BUILD MORE MUSCLE AND ENHANCE FAT LOSS”

New research shows that if you drink milk after your weight training workouts you may gain more muscle and lose more body fat. Researchers compared effects of drinking nonfat milk, a soy protein drink, or a carbohydrate drink on building muscle and burning fat after completing weight lifting workouts. Participants weight-trained five days a week for 12 weeks.

Each session lasted about one hour and worked out all the major muscle groups. The drinks were consumed after the workouts, all three were matched for calories, the soy and the milk drinks were matched for protein content. All of the three groups gained muscle, but the milk drinkers got the best results. The milk drinkers gained the most muscle.

The gains of muscle in the milk group were 8.8 pounds vs. 6 pounds for the soy group vs. 5.3 pounds for the control group drinking a carbohydrate drink. The milk drinkers also lost more body fat. They lost almost 2 pounds of body fat, vs. the soy group, which barely changed in terms of body fat; there was only a 1/3 of a pound reduction.

The study was funded by the National Dairy Council and published in the Aug.1 issue of the American Journal of Clinical Nutrition (Aug.1, 200; vol. 86: pp373-81). Exactly why the milk group did better is unknown. Possibly the milk proteins whey and casein may account for the muscle increase, whereas the calcium content of milk may allow the higher fat loss. Cause aside, the milk group results are very impressive

Currently 65% of U.S. adults are overweight or obese. As a nation we are overfed and yet undernourished. About two thirds of adults in this country fail to get the calcium they need. Adding three servings a day of low fat dairy provides enough calcium to keep bones strong and it may also help with weight loss. If you are weight training it can help build more muscle. The evidence is mounting; milk appears to be a very wise choice. So drink up! Milk can make a difference.

Section written by Olinka, MS,RD

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