Milk as a post workout drink?

[LPF4]

I'm going to follow Graedy's lead and post something here instead of D&S. Like him I don't post there.

Found this article regarding using milk as a post exercise drink, see what you think, draw your own conclusions.

Here is part of the conclusion and a link:

Conclusion

Based on this compelling research, low-fat milk is an effective post-training recovery drink. When used in conjunction with resistance training, it produces gains in muscle mass, aids in hydration and speeds recovery. To some this is surprising news! How can something as simple as low-fat milk produce such results? The answer lies in the components of milk. They closely resemble the previously mentioned guidelines for an effective recovery drink. In fact the similarities are startling; milk is first and foremost a liquid, contains easily digested carbohydrate and a mixture of whey/casein protein. In addition, the carbohydrate to protein ratio of milk can easily be manipulated to meet your needs by adding something like syrup, a chocolate stir-in or a wholesome piece of fruit (see table 1).

Does this mean that specially engineered recovery supplements are useless? NO! But it will allow younger athletes and those who are on a tight budget to effectively recover and make lean body mass gains without breaking the bank.



http://www.performbetter.com/catalo...geID_E_263_A_PageName_E_articlemilkmusclemass

I'll have to re-read what Rippetoe says about milk. Forgot if its in SS or Practical Programming where he talks about drinking a gallon a milk a day.

 

[Klotz]

http://www.theglobeandmail.com/serv...wlmilk09/BNStory/specialScienceandHealth/home

 

[JimJitsu]

I always come home and make a post-workout shake with milk.

It usually goes to the flavor of:

- 16oz. 1% Milk (16g protein)
- 2 Scoops Choc Prot Powder (40g protein)
- 2TBSP Peanut Butter (16g protein)
- Couple TSP Sugar

... and sometimes I just throw a banana in the blender for good measure.

I don't really know what relation my post has to your more informative post on milk, but just thought I'd comment on the fact that I drink a milk-esque shake after working out. I've just always done it, I had no idea that milk had these benefits post-workout. Thanks for the info.

 

[vince89]

I drink 1 litre of Chocolate Milk after every workout. Its about 850 calories, 45 odd grams of protein. Semi-skimmed.

 

[Monger]

Milk is probably the best thing you could take PWO for recovery and especially if you're looking to gain weight, that is not a supplement.

 

[fat_wilhelm]

chocolate milk.

 

[JimJitsu]

chocolate milk.

I tried my concoction above with chocolate milk one time and almost passed out. Was too sweet. I've substituted it with chocolate milk when I've been lazy though.

 

[mobeck]

Milk is an excellent drink post-workout, and I'd even venture to say it is an excellent drink before workout (not directly before, but earlier in the day). It has so many of the things you need all in one: complete protein, carbos, some fat, and best of all calcium.

 

[hunto]

Milk has the highest absorption rate of any food we eat, followed my meats, etc. A PWO milk is a must for me- 2 16 oz glasses, plus whatever beef, chicken, etc is there.

If i can find the table I got this info from, I will paste it here.

 

[Bram Wiley]

For a long time my post-lifting meal has been a quart of milk (lowfat or non-fat) a bagel and a piece or two of fruit. Feels like the perfect food after hard training.

If I drink milk or eat a lot of dairy and it's not after a workout then I break out/get greasy skin.

Weird.

 

[Donut62]

Milk is awesome for when I run out of powder. I like the convenience of just carrying a shaker of powder to work and to the gym, but there is nothing wrong with just using milk. As a cheap and easy weight gainer there is nothing better.

 

[Balefire]

I use gatorade powder + whey during (it makes me feel more hydrated than milk) and milk (or chocolate milk if I have it) after.

Both are simple and cheap.

 

[LPF4]

Somebody close this thread.

I feel like a dumbass.

 

[h7jb7sg1e]

1/2 gallon or more of soy chocolate milk, but 2 eggs w/ cheese sandwich PWO

 

[h7jb7sg1e]

in general there are a lot of cheap staples foods that give you what you need, protein and other supplements are simply concentrated forms of what you can get in natural food though eating the equivalent might require too many meals or to many calories, check out some of those ridiculous Total cereal commericals

 

[Dirty Holt]

Milk has the highest absorption rate of any food we eat, followed my meats, etc. A PWO milk is a must for me- 2 16 oz glasses, plus whatever beef, chicken, etc is there.

If i can find the table I got this info from, I will paste it here.

hunto, could you try to find this? i remember seeing this chart as an undergrad and was very interested in it. thank you very much

 

[Blink Reflects]

So milk is good huh? What a relief - I'm broke, so this is a great alternative for me. If only it weren't for that whole lactose intolerant thing....oh well, we all have to make sacrifices for success

 

[GOCANES751**]

I believe the research was done by Indiana University. I drink a glass full of chocolate milk and gatorade after my workouts.

 

[DEVILsSON]

take lactase with your milk shakes/milk to help you digest it...it will all but eliminate most of the symptoms...

 

[RredRrover]

Milk & eggs are critical components towards any strength gain.

I've noticed a tremendous difference since upping my intake of those two and a lot more veggies.

Plus as an interesting side effect the downstairs bathroom is now unofficially "MY" bathroom as none of my roommates will go near it anymore.