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Milk: 2 glasses a day tones muscles, keeps the fat away in women, study shows (after weight-lifting)
McMaster University ^ | May 26, 2010 | Unknown

Posted on 05/26/2010 11:44:20 AM PDT by decimon

HAMILTON, CANADA – Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.

The study appears in the June issue of Medicine and Science in Sport and Exercise.

"Resistance training is not a typical choice of exercise for women," says Stu Phillips, professor in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."

A previous study conducted by Phillips' lab showed that milk increased muscle mass and fat loss in men. This new study, says Phillips was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.

"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," says Phillips. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.

Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.

"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat" said Phillips. "Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health." Phillips' lab is now following this study up with a large clinical weight loss trial in women.

###

Funding for the study was provided by McMaster University, CIHR, and the Dairy Farmers of Canada. McMaster University, one of four Canadian universities listed among the Top 100 universities in the world, is renowned for its innovation in both learning and discovery. It has a student population of 23,000, and more than 145,000 alumni in 128 countries.


TOPICS: Food; Health/Medicine
KEYWORDS: godsgravesglyphs; health; lactose; lactoseintolerant; lactosetolerance; milk; milkyway; resistancetraining; weightlifting
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1 posted on 05/26/2010 11:44:20 AM PDT by decimon
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To: neverdem; DvdMom; grey_whiskers

Ping


2 posted on 05/26/2010 11:45:55 AM PDT by decimon
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To: decimon

Hummm, I just read that one glass of red wine a day does the same. I am going with the wine.


3 posted on 05/26/2010 11:46:36 AM PDT by svcw (Habakkuk 2:3)
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To: decimon

I stopped drinking milk and gained weight- I started drinking it again and lost weight and feel better


4 posted on 05/26/2010 11:47:19 AM PDT by Mr. K (This administration IS WEARING OUT MY CAPSLOCK KEY!!!!!)
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To: decimon
Funding for the study was provided by McMaster University, CIHR, and the Dairy Farmers of Canada

Yep, no biased study here.
5 posted on 05/26/2010 11:48:06 AM PDT by Carpe Cerevisi
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To: Carpe Cerevisi
Yep, no biased study here.

The could take a cue from the shampoo industry...

Directions: pour, drink, repeat.

6 posted on 05/26/2010 11:49:45 AM PDT by Zeppelin (Keep on FReepin' on...)
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To: Mr. K

Skim or 2%?


7 posted on 05/26/2010 11:50:25 AM PDT by Hazzardgate
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To: Hazzardgate

Skim. There is no reason that a person over 16 needs whole milk, unless you prefer the taste.


8 posted on 05/26/2010 11:52:20 AM PDT by Perdogg (Nancy Pelosi did more damage to America on 03/21 than Al Qaeda did on 09/11)
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To: Mr. K

Wasn’t there a study that showed people who ate cereal at night before bed lost weight? maybe it was the milk in the cereal? Maybe it’s working out the gas all night? Who knew?


9 posted on 05/26/2010 11:57:28 AM PDT by Voter62vb
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To: Perdogg

I thought the vitamins didn’t absorb as well.


10 posted on 05/26/2010 12:06:29 PM PDT by TheThirdRuffian (Nothing to see here. Move along.)
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To: decimon

Milk is one of those very well balanced foods as far as Carbs/Protein/Fat go.

I do Crossfit in addition to strength training and ALWAYS drink 12-16oz of whole milk after every workout. I started doing this after reading Read “Starting Strength” by Rippetoe and Kilgore. If you are not lactose intolerant it’s good nutrition. Much better than overprice synthesized crap.

My wife and boys drink tons of milk. My wife is much leaner and muscular than she was before increasing her milk intake post work out and my two boys (6 and 8) are far more fit than their friends on juice boxes and soda. All they drink is water, milk and fruit/veg smoothies. Soda are for “special occasions” only and very rare. Of course, we keep them VERY active as well.

Just my experience...


11 posted on 05/26/2010 12:06:38 PM PDT by Ribeye (Protective headwear courtesy of Reynolds Aluminum Products- Extra-cranial RF Suppression Division)
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To: Perdogg

I LOVE the taste of the whole milk I get from a local farmer .. right out of the holding tank, which is about as close as being on the tit as you can get.


12 posted on 05/26/2010 12:10:56 PM PDT by knarf (I say things that are true ... I have no proof ... but they're true)
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To: decimon

Even better if it’s raw milk, now that’s good stuff, anybody else taste it?


13 posted on 05/26/2010 12:11:33 PM PDT by norraad ("What light!">Blues Brothers)
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To: Ribeye

I drank a lot of milk when I was a kid and as a young adult, and still like it now, with my cereal in the morning and especially with my dark chocolate chip walnut cookies.

My dentist has told me I have some of the hardest teeth he’s ever seen, and my bone density is also very good for my age.


14 posted on 05/26/2010 12:17:20 PM PDT by Frenchtown Dan
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To: decimon
There is 125mg of sodium in every 250ml serving of milk.

It's a good way to head for a stroke in ten years or so.

15 posted on 05/26/2010 12:24:50 PM PDT by Kennard (io)
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To: decimon
"a similar-looking but sugar-based energy drink"

I drink a pure whey protein drink (milk protein) with 140 mg of calcium (no D that I see on the labeling) with low sugar (which isn't bad as a bit of sugar helps expedite absorption of protein and carbs in to the muscles. The quicker the protein absorption after reisistance training the more one builds (given one lifts enough to build muscles--most women do not as they are afraid of getting big muscles which is impossible without steroids)

I pulled this quote as they need to be specific about what they mean by an "energy drink". This could be anything! They also did not mention what fat level the milk had. This is interesting information but it looks like the details are lacking for thinking people that actually know exactly what and how much they put in their bodies. It is very general and needs more clear specifics.

By the way I lift heavy weights three times a week and am in my mid forties. People are shocked when they find I am above the age of 35-37. This is because of all the benefits from the hard core lifting and sustained cardo combined with good nutrition and calorie tracking.

Women do not realize in order to get real visible effects from resistance training they need to push it each new workout and go hard once a week.

16 posted on 05/26/2010 12:26:45 PM PDT by GOP Poet (Obama is an OLYMPIC failure.)
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To: svcw

“Hummm, I just read that one glass of red wine a day does the same. I am going with the wine.”

Think what two glasses of red wine would do. :)


17 posted on 05/26/2010 12:28:34 PM PDT by maggief ((Fair use))
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To: Ribeye

excellent points. Thanks for sharing.


18 posted on 05/26/2010 12:28:48 PM PDT by GOP Poet (Obama is an OLYMPIC failure.)
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To: GOP Poet

“Women do not realize in order to get real visible effects from resistance training they need to push it each new workout and go hard once a week.”


Spot on. Training is HARD work but the benefits come back in spades. Especially for women.

I’m 45 and the only way I look the way I do and have the strength that I do is proper “clean” nutrition, calorie tracking and hitting the iron VERY heavy at least one per week (old school HIT). The Crossfit keeps me very flexible in all functional movements and keeps my BMR high. My cardio capacity is better now than it was when I was 35.

“Go Heavy or go home” :)


19 posted on 05/26/2010 12:45:45 PM PDT by Ribeye (Protective headwear courtesy of Reynolds Aluminum Products- Extra-cranial RF Suppression Division)
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To: Carpe Cerevisi

Got nothing to do with bias. I get funding from many agencies and have for 25 years. With one exception, all accepted the study findings as is—they may not like the results, but the data stands as is, in all cases. The one exception involved lawyers for a CA-based chemical company—they didn’t like the results and wanted me to reinterpret them. Being a conservative, I refused and said there were no options, that the data spoke for itself. I assembled a paper for publication in a peer-reviewed journal, sent it to the funding agent for approval since one of their scientist was an author, and subsequently received a very threatening letter from their legal council not to publish or face lawsuit—the university hung me out to dry—end of story.


20 posted on 05/26/2010 12:47:58 PM PDT by Neoliberalnot ((Read "The Grey Book" for an alternative to corruption in DC))
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To: norraad

From someone who was never a milk drinker, the real stuff was quite a revelation :) Unbelievable really, on just how good it is, texture, taste and digestability.


21 posted on 05/26/2010 12:53:54 PM PDT by thesearethetimes... ("Courage, is fear that has said its prayers." DorothyBernard)
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To: Ribeye

Interesting posts here. I use moderate weights/pull-ups/chins, 2 upper body and one lower workout/week—I worry more about pulling muscles now. Off days more walking and mild biking, and yard/garden/farm work. I turn 60 in a couple months but can still do more pullups/chinups than most men of any age.


22 posted on 05/26/2010 12:55:32 PM PDT by Neoliberalnot ((Read "The Grey Book" for an alternative to corruption in DC))
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To: decimon
"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat"

The results:


23 posted on 05/26/2010 1:04:26 PM PDT by Oatka ("A society of sheep must in time beget a government of wolves." –Bertrand de Jouvenel)
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To: Hazzardgate

I drink Skim milk with 2x doses of Whey Protein 3x a day including after workouts.


24 posted on 05/26/2010 1:06:25 PM PDT by newfreep (Palin/DeMint 2012 - Bolton: Secy of State)
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To: Neoliberalnot

My only issues at 45 are my shoulders. Pull ups (which are an awesome upper body exercise) have taken their toll. I do find that “palm in” chin ups are not quite as painfull as the traditional wide grip, palm out pull ups.

I am a big beliver in full range of motion in my exercises whether they are body weight or lifting. My lifting exercises now are only deadlift, cleans, clean and press, static press, front and back squats and snatches and bench presses. I haven’t done curls, cable pulls, etc. for years. Works for me.

Ohh..and to not highjack the thread...RAW WHOLE MILK IS GOOD


25 posted on 05/26/2010 1:11:24 PM PDT by Ribeye (Protective headwear courtesy of Reynolds Aluminum Products- Extra-cranial RF Suppression Division)
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To: Ribeye

HiJack away, the industry is bass ackward, the more people know the better for all.


26 posted on 05/26/2010 1:39:05 PM PDT by norraad ("What light!">Blues Brothers)
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To: Ribeye

I do a lot of martial arts, that helps immensely with weight issues. but... what to eat/drink for muscle mass?

I’m not so sure about the “raw whole milk”.

Its ok for those whose ancestors came from cow-milk producing/consuming areas (Northern Europe, parts of Asia, Etc.)

Folks from Southern Europe and other areas where goat, sheep milk was used aren’t so fortunate....

Lactose intolerance and milk allergies aren’t anything to sniff (pardon the pun) at.

My mom’s side of the family is from Northern Europe, dad’s side from Southern...
I would get a cold every month when young, and only when I stopped having milk at every meal did it diminish in frequency. I still get horridly stuffed up and sick if I eat/drink even a little bit of anything dairy.

So, I wonder what folks like me and anybody from non-dairy areas can do for the muscle mass part of it?


27 posted on 05/26/2010 1:44:35 PM PDT by WildHighlander57 ((WildHighlander57 returning after lurking since 2000))
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To: Ribeye

I got you with the shoulder problems, but mine only bother me when I do military or dumbbell presses—I bring my elbows down so that my upper arms are parallel with the ground, never further. I question the value of full range of motion—honestly, I think over flexing of some joints leads to injury. This is not a problem for me doing the pull-ups/chins. I wrestled in a small college and there was a heavy emphasis on pullups/chins, rope climbing, and pushups including hand-stand pushups. I can still climb a wall when the opportunity presents itself.

I have used raw milk, but there are hazards associated with this practice. Keep in mind we pasteurize milk for a reason and that is to prevent the survival of infectious agents. With the staggering number of food-borne illnesses (ie several million annually) I think it best to go with pasteurized unless you have your own cow tested.


28 posted on 05/26/2010 1:47:21 PM PDT by Neoliberalnot ((Read "The Grey Book" for an alternative to corruption in DC))
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To: derllak
Size 13 work out info ping....

:-)

29 posted on 05/26/2010 1:48:53 PM PDT by Lakeshark (Thank a member of the US armed forces for their sacrifice)
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To: Perdogg; Hazzardgate

I saw a show on the Discovery Channel about milk processing. Back in the early days skim milk, a by product, was considered unfit for human consumption and they fed it to pigs. I’m still of the same opinion and drink Half & Half.

I’m not over weight and my cholesterol levels are not just good, they are perfect.


30 posted on 05/26/2010 1:58:46 PM PDT by Graybeard58 (No Romney,No Mark Kirk (Illinois), not now, not ever!)
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To: Lakeshark

Lol! If only it were ice cream instead of milk. :(


31 posted on 05/26/2010 2:06:32 PM PDT by derllak
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To: derllak

Merlot would do it just fine.....


32 posted on 05/26/2010 2:07:59 PM PDT by Lakeshark (Thank a member of the US armed forces for their sacrifice)
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To: Lakeshark

Are you sure? Cuz somehow, I just don’t trust you....:P


33 posted on 05/26/2010 2:11:01 PM PDT by derllak
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To: decimon

I only like milk in coco puffs....Does that count???


34 posted on 05/26/2010 2:12:23 PM PDT by geege
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To: WildHighlander57
I drink a protein shake/sugar combo after workouts that give around 60 carbs and 35 grams of protein. This is the only time I get carbs, I avoid them the rest of the day. It also makes a nice cool-down/refresher drink.

Here's a great article that breaks down the science of it and explains it all:

Part 1:

Solving The Post-Workout Puzzle — Part 1

Part 2:

Solving The Post-Workout Puzzle — Part 2

35 posted on 05/26/2010 2:22:59 PM PDT by Brett66 (Where government advances, and it advances relentlessly , freedom is imperiled -Janice Rogers Brown)
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To: decimon
Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

This makes sense because after depleting intramuscular lipid pools during exercise, the body has to replenish it from fat stores. I bet if they had drunk whole milk, there wouldn't have been quite the mobilization of lipids from adipose tissues.
36 posted on 05/26/2010 2:27:43 PM PDT by aruanan
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To: Hazzardgate

WHOLE!!

but I will be happy with 2%

Skim didnt work - it mst be the fat in the milk helpg you lose your hunger


37 posted on 05/26/2010 2:41:01 PM PDT by Mr. K (This administration IS WEARING OUT MY CAPSLOCK KEY!!!!!)
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To: norraad

This reminds me of a blonde joke:

A blonde told her friend she took a milk bath.
Her friend asks “Was it Pastuerized?”
Blonde: “No, just up to my t!ts”

(note- I have it on good authority that this was NOT a blonde FREEPERETTE)


38 posted on 05/26/2010 2:44:48 PM PDT by Mr. K (This administration IS WEARING OUT MY CAPSLOCK KEY!!!!!)
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To: WildHighlander57

Eggs are a great source. Whey if you can handle it. Lean meats/fish. I stay away from soy. That’s just me though.
Out diet is simple:
- massive amounts of veggies, especially brassic veggies and leafy greens
- meat/fish/game/poultry all w/fat on.
- some fruit
- eggs/milk/butter
- nuts/seeds
- olive/grapeseed oils @ lard
- very little grains
- some lequmes
- a little honey
We never eat:
- white flour
- white rice
- refined sugar
- artificial sweeteners
- canned anything except sardines
- sugars of any kind except the occasional honey
- preserved meats unless we make them at home

Again, works for me.


39 posted on 05/26/2010 3:00:06 PM PDT by Ribeye (Protective headwear courtesy of Reynolds Aluminum Products- Extra-cranial RF Suppression Division)
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To: decimon

A glass of chocolate milk is one of the great pleasures of life.


40 posted on 05/26/2010 11:40:18 PM PDT by Cedar
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To: decimon
Body composition and strength changes in women with milk and resistance exercise.
41 posted on 05/28/2010 9:35:10 PM PDT by neverdem (Xin loi minh oi)
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To: decimon; StayAt HomeMother; Ernest_at_the_Beach; 1ofmanyfree; 21twelve; 240B; 24Karet; ...

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Thanks decimon.

To all -- please ping me to other topics which are appropriate for the GGG list.
GGG managers are SunkenCiv, StayAt HomeMother, and Ernest_at_the_Beach
 

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42 posted on 05/29/2010 8:29:58 AM PDT by SunkenCiv ("Fools learn from experience. I prefer to learn from the experience of others." -- Otto von Bismarck)
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To: svcw

Milk in the morning, wine at night. Yah! That works!


43 posted on 05/29/2010 8:32:40 AM PDT by Monkey Face (I wear a yellow ribbon for my army hero grandson, and for the intrepid CG explorer!)
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To: Kennard

Which is why one needs potassium...to help the sodium pass through the body without harm.


44 posted on 05/29/2010 8:33:28 AM PDT by Monkey Face (I wear a yellow ribbon for my army hero grandson, and for the intrepid CG explorer!)
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To: norraad

I grew up with raw milk. And I still drink whole milk and eat butter and I’ve been known to cook in lard and eat bacon. My cholesterol is always around 155-167.


45 posted on 05/29/2010 8:35:39 AM PDT by Monkey Face (I wear a yellow ribbon for my army hero grandson, and for the intrepid CG explorer!)
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To: Mr. K

Never stopped drinking milk (the real stuff). 50yo, 185lbs, jeans: 32-32.


46 posted on 05/29/2010 8:49:59 AM PDT by AFreeBird
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To: Kennard

“It’s a good way to head for a stroke in ten years or so. “

Sodium causes strokes?


47 posted on 05/29/2010 8:21:11 PM PDT by webstersII
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To: derllak

Actually, there is such a thing as an Ice cream diet. You just can’t eat anything other than the ice cream.


48 posted on 05/30/2010 2:12:11 PM PDT by MetaThought
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To: MetaThought

Lol! I like the see food diet better. :)


49 posted on 05/30/2010 2:59:24 PM PDT by derllak
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To: norraad
Even better if it’s raw milk, now that’s good stuff, anybody else taste it?

I'll never forget the rude suprise that I had as a kid when I tasted milk from the grovery store after we sold the milk cow.

50 posted on 05/30/2010 10:05:24 PM PDT by Ghengis
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