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Question
Posted by: Hardgainer | 2009-03-30

The effects of milk in weight gain

Hi,

Is it true that having lots of milk as a post-workout drink make a person gain more muscle mass than any other drink? How would it compare to a weight gain supplement seeing that milk has a good source of high quality protein and other essential nutrients?

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Our expert says:
Expert ImageDietDoc

Dear Hardgainer
Firstly the amount of muscle tissue you develop is dependent on your body type: an ectomorph will develop muscles more easily than an endomorph; and how much strength building you do - the more you work with weights the more muscle tissue you will build. The amount of protein required for muscle building is 2 g per kg body weight, so if you weigh 80 kg (?) then you only require 160 g of protein. Most western diets contain more than enough protein for muscle development. Secondly you actually need carbohydrates for your post-workout drink more than proteins to replenish your liver and muscle glycogen stores so that you will be able to exercise strenuously on the following day to build more muscle tissues. Milk is an excellent source of the highest quality protein, B vitamins, calcium and phosphorus for a strong skeleton, etc. Most of the protein supplements used by athletes and weight lifters contain whey which is produced from milk. So if you ensure that you have at least 4 servings of low-fat milk or yoghurt, or cheese a day then you will be providing your muscles with amino acids to grow. But I still think that you need a high-carb drink after exercise because carbs have a so-called 'protein-sparing' effect.
Best regards
DietDoc

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