The Ultimate Sports Drink?
| Posted in Nutrition, Supplements | Posted on 20-07-2009
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Would you like to know which drink is the BEST, the Ultimate drink when gaining muscle?? I think you do..so read on. Answer might surprise you!!!
It’s MILK! A big-name nutrition specialist Lyle McDonalds has a few posts on his blog. Here is a quote about milk BEING BETTER drink to rehydrate yourself after workout:
The researchers concluded that milk (with or without extra sodium) was superior to either water or Powerade at rehydration although the slight differences seen at the end of the study are unlikely to significantly impact on exercise performance in temperate climates.
Now if you are lactose intolerant than this is not for you but for everyone else Milk is great to drink post-workout! Here is a link to full article if you want to read it:
Milk as an Effective Post-Exercise Rehydration Drink
Another article compares chocolate milk to one famous sports drink that is advertised as being a very good one and the research shows that chocolate milk is at least as GOOD as the supplement. Now, you probably know I’m not fan of supplements. And since milk is THAT good this will be my replacement of supplements.
I am not an expert so I will give you the link to the actual article:
Milk: The New Sports Drink? A Review
Some Quotes:
Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
Quoting again from the paper itself, the researchers conclude that
“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”
The bottom link is that milk can be an effective post-workout drink for both resistance trainers and endurance athletes.
Also, I just read in Mark Rippetoe’s book that milk has Insulin Like Growth Factor-1, which is a hormone that helps to gain muscle. This is why your mom was right that milk is good for you and your growth!
I hope that from now on you guys will drink milk as much as possible. I know I will!!! The thing is better than supplements and is not hard to get or expensive! Perfect thing for me!
Cheers,
Adrian
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So drink POST-WORKOUT shakes with milk?
Yup! ;) And drink milk as often as you can, even though I am not the biggest fan of it, I still force myself to drink it. Helps with discipline development:)
I used to drink my shake with milk. Now water only… but milk will slow your digestion of the protein… so why take one after workout then if the main point of the POST-WORKOUT Shake is to supply the body with protein after a workout where the muscle fibers have been torn up…
Good question! Even though is milk slow digesting protein (don’t know if it slows down the digestion, maybe or maybe you misinterpreted what you read), but either way you shouldn’t get paranoid about how fast you get proteins into your body. The protein synthesis is up for 24 hours in your body (not for 1 hour) after lifting.
Now, the link I gave from Lyle McDonalds page, actually states research results, which are – milk actually increases protein synthesis and therefore INCREASES lean body mass gains. What is more, shows that slow-digesting proteins or combination of slow and fast digesting proteins gave better results than Whey protein.
I haven’t read the Protein book which is more in-depth about it, I wish I could, but the article from the author (McDonald) is great and I suggest you give it a read if you want.
If you have other resources that say different things, share, I’ll be glad to read them and discuss things! I’m always interested in learning new stuff that would make gaining muscle more effective :)
Adrian
You can google it yourself…
Big forums like bodybuilding and muscleandstrength agree that PWO shake should be taken with water not with milk…
If you ask me, I like my shake with water better, doesnt leave me all bloated…
Well, forums are forums, I prefer nutritional specialist although I respect and know both of forums you mention. A big thing here is, that in real life matters is how yo like it, I hate to drink shake with water, makes me sick and drinking it with milk is better for me. On this post I also provide some scientific stuff that suggests milk being great for guys who want to gain muscle. Still, it is not to force anyone to do anything, it’s just my opinion and preference ;)
Cheers
hey , nise post !
i have question ^^ , which milk is the best for gaining weight for an ectomorph
(whole fat milk , half or non fat milk ?)
Whole milk, low-fat milk is for fat people I’d say. Don’t worry about it buddy, just drink a liter a day of milk or even more if you can ;)
Cheers,
Adrian