Milk is an excellent addition for bodybuilding routines. It contains high quality and easily absorbable protein, carbohydrates, and micronutrients (calcium, phosphorus, and B vitamins) which are made for muscle building.
Drink a total of at least 3 cups of nonfat milk daily, including the 1 to 2 cups you drink after every workout. This will add approximately 300 calories to your diet and 24 g of protein. According to Bodybuilding.com, you should aim to consume 1 1/2 g of protein for each pound of body weight daily to gain muscle mass.
The short answer is yes.
Milk can be great for helping guys build muscle. This is especially true for skinny guys who are having trouble eating enough calories to gain weight. This is because a calorie surplus will make you gain weight (study, study, study), and milk is also a very easy source of calories.
The 'Gallon of Milk a Day' diet, also known as the GOMAD diet is just that: a regimen that involves drinking an entire gallon of milk every day. For most weightlifters and bodybuilders, this diet is used as a “bulking strategy” to help add more muscle mass in a smaller timeframe.
As per a Swedish study, drinking too much milk in a day can be linked with mortality and increased risk of fracture. For researchers, too much milk meant three or more than three glasses a day.
Sip on low-fat or fat-free milk – white or chocolate. For most athletes, 8 to 14 ounces will provide the right amount of carbohydrate and protein to refuel after exercise.
Clearly whole milk comes out on top when it comes to bulking, with the additional calories making it easier to pack on size. Additionally, whole milk is abundant in omega-3 fatty acids which improves bone & joint health but can also aid with sleep quality (3) which indirectly improves recovery and training adaptation.
Milk is a good source of protein along with many other nutrients, including calcium, phosphorus, potassium, iodine, vitamins B2 and B12, making it a worthwhile option to aid muscle growth and maintenance.
2. It can cause bloating and digestive issues. This is a symptom that is not just seen in those who are lactose-intolerant, but even other people. Drinking too much milk can cause digestive issues such as bloating, cramps, and diarrhea.
Milk, especially raw milk, contains lactose, a carbohydrate that can cause digestive problems such as cramps, diarrhea, and even bloating. In fact, many bodybuilders who consume dairy products experience side effects like these.
Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed.
Upon diving into the nutritional content of these milks, it is clear that the two that come out on top as the most effective for bodybuilding are whole milk and soya milk. While whole milk has more calories, and is thus the better option of the two, soya milk can be just as effective as whey for muscle building.
A prime example of an excellent pre-bedtime recovery snack is a glass of milk. Not only is milk a great source of whey protein, it also contains a slower-digesting protein called casein, which many serious athletes like to take in before bed to build muscle during sleep.
Milk contains both proteins and carbohydrates, the combination of which is believed to play a role in increasing the repair of muscle protein structures and decreasing protein degradation within muscle tissue (2, 7, 8).
Research suggests that milk may be even more effective than commercially available sports drinks as a rehydration beverage. Milk's unique nutrient package, including carbohydrate, protein, electrolytes, and water, makes it an ideal choice for rehydration, refuelling and muscle repair and building after workouts.
Dairy is Highly Inflammatory
As an endurance athlete you should avoid ingesting anything that will invite inflammation into your body. Instead eat more anti inflammatory foods such as blueberries, oats, black beans, broccoli and beets.
Milk Protein vs Whey Protein? Milk protein provides a slower release of protein, so it's generally better used at bedtime and in a situation where there is a long period of time without the opportunity to eat. Whey protein is quickly digested and absorbed, so it is better suited as a pre-workout snack.
A simple answer to this question is NO. Milk cannot lead to weight gain, in fact, it can help you lose some. Milk is healthy and a source of high-quality protein, a nutrient required for muscle building and muscle growth.
So, there is no harm in consuming milk in limited quantity daily, even if you are on diet,” she elucidated, adding that despite being on a weight loss diet, one need not “cut down milk or milk-based products from the diet”. “It is an essential part of a balanced diet, and 1 cup of milk will keep you energetic.
In the end, any source of milk will contain protein, carbohydrates and 9 vitamins and minerals, which are all necessary to stay strong and healthy. It's really up to you to determine which dairy products you like better, but there's no reason to avoid full-fat dairy.
In a comprehensive position paper, The Academy of Nutrition and Dietetics and American College of Sports Medicine gave milk their stamp of approval. Drinking milk-based protein after resistance exercise is an effective way to increase muscle and body composition.
The GOMAD diet works as a kind of nutritional shortcut: A gallon of whole milk offers 123 grams of protein, 127 grams of fat, and 2,400 calories (that's more than the average daily requirements for some people). The GOMAD diet probably will lead to muscle gains when paired with weight lifting, according to dietitians.
In fact, nine out of 10 U.S. Olympians say they grew up drinking milk. Decades of research make it clear that their parents knew best. Science now shows that drinking milk to help your post-exercise recovery and rehydration is just as effective, if not better, than drinking sports drinks.