Many people consider milk to be an ideal food for bodybuilding. It has a good blend of protein, fat, carbohydrates and nutrients -- and it's a convenient way to add calories to your diet. On the other hand, some believe that milk can cause bloating and has other side effects which may not contribute to improving your physique or optimizing your importance. The key to finding out how much milk to drink to support your bodybuilding goals is to weigh the arguments, experiment and see how you fare.
Protein
Protein is essential in bodybuilding, as it helps to build and repair muscle cells, and plays a role in chemical reactions within the body. Milk contains around 3.3 percent complete protein, meaning it contains all nine essential amino acids that are vital for optimal growth. While 3.3 percent may not sound like a lot, it is extremely easy to drink a large quantity of milk to boost your protein intake. If you are eating foods like meat, fish and shakes as your main protein source, then try adding in a cup of milk at every meal.
Post Workout
In his article "An Objective Comparison of Chocolate Milk and Surge Recovery" nutritionist Alan Aragon writes that milk-based proteins may actually be superior to many protein supplements as a post workout drink. The protein in milk is 80 percent casein and 20 percent whey. Casein tends to digest more slowly, whereas whey-based proteins deaminate and break down very quickly, which may be detrimental post workout. Milk also supplies a good blend of carbohydrates in the form of sucrose and lactose, which help deliver nutrients to the muscle cells. Nutritionist and trainer Dr. John Berardi recommends consuming around 0.8 g of carbohydrate per kg of bodyweight after a workout, and milk is around 5 percent carbohydrate.
Milk for Hardgainers
"Hardgainer" is the term used to describe someone who finds it very difficult to put on muscle mass. One milk-based diet which is often recommended to hardgainers is the GOMAD, or Gallon Of Milk A Day diet. The diet is centered around three main meals, with a gallon of whole milk consumed throughout the day. The milk alone contains around 2,400 calories, along with 120 g of protein. While this may be an excellent way to add muscle if you do struggle with your weight, it may also cause bloating, and bring up any dairy sensitivities you have.
The Drawbacks
Some bodybuilders avoid milk and other dairy products completely, preferring to get their protein from meat, fish and shakes, and their carbs from fruits, vegetables and grains. According to bodybuilder and diet coach Shelby Starnes, lactose is a poor quality carbohydrate, and many people have allergies or sensitivities to it, so it should be avoided when optimal body composition is your goal.
How Much to Drink
Provided you don't suffer any allergies or sensitivities, then you should have no problem including milk in your bodybuilding diet. While it is better to get most of your protein from more protein-rich foods like eggs, beef and chicken, you may wish to include a cup or two of milk at each meal to increase your protein and calorie consumption, or have a few servings as a post workout drink.
Member Comments