Skip to comments.Milk: 2 glasses a day tones muscles, keeps the fat away in women, study shows (after weight-lifting)
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.
Hummm, I just read that one glass of red wine a day does the same. I am going with the wine.
I stopped drinking milk and gained weight- I started drinking it again and lost weight and feel better
The could take a cue from the shampoo industry...
Directions: pour, drink, repeat.
Skim or 2%?
Skim. There is no reason that a person over 16 needs whole milk, unless you prefer the taste.
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?
I thought the vitamins didn’t absorb as well.
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...
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.
Even better if it’s raw milk, now that’s good stuff, anybody else taste it?
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.
It's a good way to head for a stroke in ten years or so.
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.
“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. :)
excellent points. Thanks for sharing.
“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.”
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” :)
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.
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.
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.
I drink Skim milk with 2x doses of Whey Protein 3x a day including after workouts.
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
HiJack away, the industry is bass ackward, the more people know the better for all.
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?
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.
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.
Lol! If only it were ice cream instead of milk. :(
Merlot would do it just fine.....
Are you sure? Cuz somehow, I just don’t trust you....:P
I only like milk in coco puffs....Does that count???
Here's a great article that breaks down the science of it and explains it all:
but I will be happy with 2%
Skim didnt work - it mst be the fat in the milk helpg you lose your hunger
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)
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
- 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.
A glass of chocolate milk is one of the great pleasures of life.
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Milk in the morning, wine at night. Yah! That works!
Which is why one needs potassium...to help the sodium pass through the body without harm.
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.
Never stopped drinking milk (the real stuff). 50yo, 185lbs, jeans: 32-32.
“It’s a good way to head for a stroke in ten years or so. “
Sodium causes strokes?
Actually, there is such a thing as an Ice cream diet. You just can’t eat anything other than the ice cream.
Lol! I like the see food diet better. :)
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.
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