Cow's Milk Not only is it a rich source of protein, which is of course vital for promoting muscle growth (1), it is also considered to be of very high quality. Around 80 % of milk protein comes from casein and the remaining 20 % is whey.
Cow's milk
Cow's milk is the most commonly consumed dairy milk and a good source of high-quality protein ( 8 ). It's naturally rich in calcium, B vitamins, and many minerals. It's also often fortified with vitamins A and D, making it a very nutritious food for both children and adults ( 8 ).
Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed.
One 12-week study in 10 young women found that drinking 24 ounces (1 liter) of skim milk after resistance exercise led to significantly greater muscle mass gains and fat loss compared to drinking a carb drink with the same number of calories ( 6 ).
According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, chocolate milk is as an optimal post-exercise recovery aid.
Similar to other dairy products, milk contains both fast- and slow-digesting proteins ( 57 ). This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training ( 56 , 57 ).
Avoid or limit alcohol, foods with added sugars and deep-fried foods. In addition to your diet, whey protein, creatine and caffeine can be useful supplements.
Each gram of protein provides four calories, and plant-based milks often have only one or even no grams of protein per serving, compared to the eight grams in cow's milk. “These low-protein options will not support lean muscle mass retention or muscle building,” says L'Heureux.
Cow's milk is the best option for most people, as it is an important source of protein and calcium. Those trying to lose weight should switch to reduced-fat or skim milk. People who are lactose intolerant should choose lactose-free milk.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Bovine milk protein is considered a high-quality, or complete protein, because it contains all 9 of the essential amino acids in proportions resembling amino acid requirements (3-4).
Aside from the advantage almond milk holds for those who are allergic or intolerant to dairy and soy, almond milk carries other benefits when used in a post workout shake. The calorie content is lower than even skim milk, meaning that if you're looking to cut calories, almond milk is a preferential choice.
Almond milk is naturally dairy-free, meaning it's suitable for vegans, as well as people with a dairy allergy or lactose intolerance ( 4 ). Still, you should avoid it if you're allergic to tree nuts.
Playing sports too often can sidetrack your muscle-growth goals. Muscles typically need 48 hours of rest to adapt to the stresses placed on them during exercise. "Engaging in extra activity also makes your body more likely to use any excess calories it has for fuel, and not for rebuilding itself," says Bell.
If you're burning more calories than you're taking in, you'll create a state of catabolism (breaking down of molecules) instead and defeat the purpose of strength training. For example, if you consume 1,600 calories a day but burn more than 2,000 calories, you won't gain muscle.
Lifting heavier weights. Doing something new and different (such as training a muscle from a different angle). Focusing on the eccentric portion of the lift.
You've probably heard that drinking a glass of milk at bedtime can make you sleepy, but eating dairy products before you doze off can also help with muscle growth and muscle building. Drink a tall glass of low-fat milk before bed (eight grams protein) with avocado toast – or avocado spread on a bagel.
Opt for some water to help get you rehydrated and some lean whey protein to provide some fuel. Throw in some BCAAs to really get your body ready to build some serious muscle and provide the body with some proper recovery.
After a workout your muscles need carbohydrates and protein to repair and the sooner you can refuel your muscles the faster they will recover. Milk provides the carbohydrates and protein your muscles need in a very convenient and hydrating form which is ideal for consuming immediately after exercise.