Milk consumed after a weight workout results in greater increases in muscle than a so

[Eason]

Interesting study that was recently published:

ABSTRACT
Background: Acute consumption of fat-free fluid milk after resistance
exercise promotes a greater positive protein balance than does
soy protein.
Objective: We aimed to determine the long-term consequences of
milk or soy protein or equivalent energy consumption on traininginduced
lean mass accretion.
Design: We recruited 56 healthy young men who trained 5 d/wk for
12 wk on a rotating split-body resistance exercise program in a
parallel 3-group longitudinal design. Subjects were randomly assigned
to consume drinks immediately and again 1 h after exercise:
fat-free milk (Milk; n 18); fat-free soy protein (Soy; n 19) that
was isoenergetic, isonitrogenous, and macronutrient ratio matched
to Milk; or maltodextrin that was isoenergetic with Milk and Soy
(control group; n 19).
Results: Muscle fiber size, maximal strength, and body composition
by dual-energy X-ray absorptiometry (DXA) were measured before
and after training. No between-group differences were seen in
strength. Type II muscle fiber area increased in all groups with
training, but with greater increases in the Milk group than in both the
Soy and control groups (P 0.05). Type I muscle fiber area increased
after training only in the Milk and Soy groups, with the
increase in the Milk group being greater than that in the control group
(P0.05). DXA-measured fat- and bone-free mass increased in all
groups, with a greater increase in the Milk group than in both the Soy
and control groups (P 0.05).
Conclusion:Weconclude that chronic postexercise consumption of
milk promotes greater hypertrophy during the early stages of resistance
training in novice weightlifters when compared with isoenergetic
soy or carbohydrate consumption. Am J Clin Nutr 2007;
86:373- 81.

 

[Mustapha]

Originally Posted by Eason

Interesting study that was recently published:

ABSTRACT
Background: Acute consumption of fat-free fluid milk after resistance
exercise promotes a greater positive protein balance than does
soy protein.
Objective: We aimed to determine the long-term consequences of
milk or soy protein or equivalent energy consumption on traininginduced
lean mass accretion.
Design: We recruited 56 healthy young men who trained 5 d/wk for
12 wk on a rotating split-body resistance exercise program in a
parallel 3-group longitudinal design. Subjects were randomly assigned
to consume drinks immediately and again 1 h after exercise:
fat-free milk (Milk; n 18); fat-free soy protein (Soy; n 19) that
was isoenergetic, isonitrogenous, and macronutrient ratio matched
to Milk; or maltodextrin that was isoenergetic with Milk and Soy
(control group; n 19).
Results: Muscle fiber size, maximal strength, and body composition
by dual-energy X-ray absorptiometry (DXA) were measured before
and after training. No between-group differences were seen in
strength. Type II muscle fiber area increased in all groups with
training, but with greater increases in the Milk group than in both the
Soy and control groups (P 0.05). Type I muscle fiber area increased
after training only in the Milk and Soy groups, with the
increase in the Milk group being greater than that in the control group
(P0.05). DXA-measured fat- and bone-free mass increased in all
groups, with a greater increase in the Milk group than in both the Soy
and control groups (P 0.05).
Conclusion:Weconclude that chronic postexercise consumption of
milk promotes greater hypertrophy during the early stages of resistance
training in novice weightlifters when compared with isoenergetic
soy or carbohydrate consumption. Am J Clin Nutr 2007;
86:373– 81.


Or you can be a little asian middle aged man like me and work every single day at the gym like it's French Foreign Legion basic training day-every-day for 5 years and have finally managed to look just a wee little bit less girly.

Gawd I hate what I was born with sometimes.

 

[distinctive]

I would blow chunks...like I did when taking weight gainer post-workout...bleh

 

[gvibes]

Is this surprising? Doesn't cow milk have, basically, the most complete amino acid profile out there?

 

[ken]

Originally Posted by gvibes

Is this surprising? Doesn't cow milk have, basically, the most complete amino acid profile out there?

I think it's less surprising when you remember how bad soy is for you.

http://www.mercola.com/forms/whole_soy_story.htm

 

[byuntae]

Why drink milk PWO... casein protein takes 6+hours to digest. I'll stick to my whey

 

[Viktri]

Because milk has 8 essential amino acids and occurs naturally so supposedly the body should be able to process all the nutrients?

 

[byuntae]

Yeah but after a workout you want to get your body out of it's catabolic state don't you? Seeing as whey digests in 20-30 min, it'd be better suited for a PWO shake. I usually drink milk just before I go to sleep to keep my body repairing itself overnight.

 

[Eason]

I'm interested in knowing if this study used organic milk or not. Non-organic milk would probably have all kinds of growth hormone, I wonder if that would have an effect on muscle growth.

 

[whacked]

Originally Posted by byuntae

Why drink milk PWO... casein protein takes 6+hours to digest. I'll stick to my whey
Milk protein is 75% casein, 25% whey, and the carb content makes it the perfect supplement for whey powder in PWO drinks IMO. The right flavor combination can be very tasty to boot.

 

[Viktri]

Originally Posted by byuntae

Yeah but after a workout you want to get your body out of it's catabolic state don't you? Seeing as whey digests in 20-30 min, it'd be better suited for a PWO shake. I usually drink milk just before I go to sleep to keep my body repairing itself overnight.

protein powder + milk, as whacked mentioned

 

[Young Scrappy]

Is soy really that bad?

 

[iamaloser]

Originally Posted by ken

I think it's less surprising when you remember how bad soy is for you.

http://www.mercola.com/forms/whole_soy_story.htm

That website doesn't look like the most reputable source on the planet, but the only websites refuting that specific author are all hippy websites, so I will never know the truth. Either way I don't see how anyone could chug milk after a workout, that's ridiculous.

 

[Shloff]

Jesus, stop looking at things like a woman...There is no universal quick fix. If you want definition and size, you need to understand you own body. When it comes to weight training, the only way to do that is to beat the hell out of your self. There are common sense diet strategies, but without work, you will never get what you want. There will be pain, but make it your friend. It all depends on what your goals are. Unfortunately, genetics can be a bit of a *****. Where you are, don't be afraid to talk to someone who will give you the straight story...

 

[MCsommerreid]

Originally Posted by Young Scrappy

Is soy really that bad?

Yes and no. It's loaded with phytoestrogen, so I suppose when the body is going through its hormonal madness during development it could wreak havoc just like too much testosterone or progesterone could.

So it's basically just like any other food, not gods gift to mankind come to save the world, but not gonna kill you either. That and it generally tastes like ass.