Skim Milk Best For Muscle Mass

[quote]bobzan wrote:
Here’s an article that posted today from Reuters Health. I’m posting it because I want to make sure my T-Brothers get a chance to scan over it…

Tue Apr 17, 2:50 PM ET

NEW YORK (Reuters Health) - Weightlifters who drink skim milk after a workout will build about twice as much muscle as those who rely on soy beverages, a new study suggests.

What’s more, milk is far cheaper than supplements specifically designed to help weightlifters pump up after a workout, Dr. Stuart M. Phillips of McMaster University in Hamilton, Ontario, the study’s lead author, told Reuters Health. The researchers used powdered skim milk in the current study, available in any grocery store.

“I have done these calculations and figure that ounce for ounce milk is 20-30 times less expensive than most supplemental protein sources available,” he said in an e-mail interview.

Consuming protein after “pumping iron” is known to help build muscle mass, Phillips and his team note in the American Journal of Clinical Nutrition, but it is not clear whether some types of protein are more effective than others.

Quickly digested or “fast” proteins, including whey and soy, cause a temporary flood of amino acids into the blood, they explain, making more of these protein “building blocks” available for uptake by muscle. Proteins that take longer to digest, such as casein that is found in milk, produce a more gradual and long-lasting increase in blood levels of amino acids. While these “slow” proteins don’t promote muscle formation, they do prevent muscle breakdown.

The researchers hypothesized that a combination of “slow” and “fast” proteins like casein and whey, both found in cow’s milk, would be most effective for building muscle. To investigate, eight men who regularly lifted weights were given a soy beverage or skim milk after performing a series of exercises with one leg.

For three hours after the workout, the researchers found, muscle uptake of amino acids was significantly greater when the men drank milk than when they consumed soy.

The gains were measured in this study after a single workout, “but if extended out to 10 weeks the data suggest (but did not show) that gains in muscle mass would be twice as great with milk as with soy,” Phillips said.

In other research, Phillips and his colleagues found evidence that milk may also benefit athletes after exhaustive exercise, such as cycling.

The current study was funded by the National Dairy Council, along with the Canadian Institutes for Health Research. However, Phillips noted, the council had no say in the study’s publication and did not vet the manuscript.

SOURCE: American Journal of Clinical Nutrition, April 2007.

[/quote]

i used to mix my postwork whey with milk because it tasted better, increased calories, and increased protein. but many people/articles did not recommend this because they thought it slowed down the absorption of protein by muscles. any thoughts on this?

[quote]David Barr wrote:
Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.

[/quote]

Drinking WHOLE milk post workout results in phenylalanine and threonine uptake. This is representative of net muscle protein synthesis.

These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.

I handle whole milk better than skim milk. Most people are lactose intolerant to a degree, often times very slight, and often times the effects are completely livable. I am no exception, It took me a long time to realize it though, because the effects are so mild, but whole milk just makes me feel a lot better when I drink it versus skim milk.

From vitaminstuff.com

Threonine
Threonine is an essential amino acid that promotes normal growth by helping to maintain the proper protein balance in the body. Threonine also supports cardiovascular, liver, central nervous, and immune system function.

Threonine is needed to create glycine and serine, two amino acids that are necessary for the production of collagen, elastin, and muscle tissue. Threonine helps keep connective tissues and muscles throughout the body strong and elastic, including the heart, where it is found in significant amounts. It also helps build strong bones and tooth enamel, and may speed wound healing or recovery from injury.

Threonine combines with the amino acids aspartic acid and methione to help the liver with lipotropic function, or the digestion of fats and fatty acids. Without enough threonine in the body, fats could build up in the liver and ultimately cause liver failure.

Threonine supports the immune system by aiding in the production of antibodies, and because it is found largely in the central nervous system, may be helpful in treating some types of depression. Threonine supplementation may also be useful for treatment of Lou Gherigs Disease, also know as Amyotrophic Lateral Sclerosis (ALS), because it increases glycine levels in the central nervous system (administering glycine is ineffective, since it cannot cross into the central nervous system). Research indicates that symptoms of Multiple Sclerosis (MS), another disease that affects the nerve and muscle function, may be lessened with threonine supplementation. One 1992 study showed that 7.5 grams of threonine taken daily decreased spastcity among study participants.

Threonine is an essential amino acid, which means it must be obtained from dietary sources. Dairy foods, meat, grains, mushrooms, and leafy vegetables all contain threonine, so threonine deficiency is not likely if you have a balanced diet. However, strict vegetarians or vegans may want to consider threonine supplementation, since meat is by far the more superior source of this amino acid?the threonine content of grains is very low. Symptoms of threonine deficiency include emotional agitation, confusion, digestion difficulties and fatty liver. Threonine is available in protein supplements such as protein powder/bars and amino acid tablets. The standard dose is between 103 and 500 milligrams per day. Exceeding the recommended doses of threonine can disrupt liver function, and cause the formation of too much urea, and consequently ammonia toxicity, in your body.

[quote]derek wrote:
David Barr wrote:
Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.

Drinking WHOLE milk post workout results in phenylalanine and threonine uptake. This is representative of net muscle protein synthesis.

These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis. [/quote]

aren’t amino acid profile of skim and whole pretty similar though?

*David Barr wrote:
Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.*

Vitamin A (natural retinol, as apposed to carotenes) is necessary for protein utilization, and whole milk contains significantly more of this fat-soluble vitamin than does skim. Vitamin A has been associated with higher levels of Testosterone, as well.

Fat content, too, would effect Testosterone levels.

This, coupled with the fatty acids CLA as well as Vaccenic acid (which converts into CLA) naturally occurring in whole milk would raise protein synthesis, as well.

Did I get it?

[quote]Contach wrote:
Cthulhu wrote:
This is common sense. Skim milk contains no dietary fat, therefore it would be ideal for bulking since it would cause an insulin spike.
Whole milk, however, is just as fine, if not better. It has more calories and plenty of saturated fat.

What are you trying to say? Foods that lack fat cause insulin spikes? What is this rubbish?[/quote]

Rubbish? Some foods that are low in fat and higher in sugar will cause an insulin spike. This is one of the first things you learn in school when learning about metabolism.
I’m surprised you can’t read.

Well done my T-Brothers.

We really don’t know why the whole milk was more Anabolic. These data were brought up at a lab meeting and even those with some of the greatest expertise on the planet were stumped.

I wish I had thought of the ideas you guys presented. It shows what a high caliber of posters we have here.

[quote]midnightamnesia wrote:
*David Barr wrote:
Post workout, whole milk has been shown to stimulate protein synthesis to a greater extent than skim.

Figure out why and you get a prize.*

Vitamin A (natural retinol, as apposed to carotenes) is necessary for protein utilization, and whole milk contains significantly more of this fat-soluble vitamin than does skim. Vitamin A has been associated with higher levels of Testosterone, as well.

Fat content, too, would effect Testosterone levels.

This, coupled with the fatty acids CLA as well as Vaccenic acid (which converts into CLA) naturally occurring in whole milk would raise protein synthesis, as well.

Did I get it?
[/quote]

This is right on the money in my mind. I’ve been preaching about this fact on this forum for awhile now. If you think about it, most of the natural proteins in nature come balanced with facts.

Whole eggs, whole milk, beef, etc. The reason is that he fat soluble vitamins are the exact things you need to effectively utilize the protein in the meat itself.

Drinking skim milk, eating egg whites and throwing out the yolk, or eating very lean beef are all a bit like buying an item of furniture that you must assemble, coming home, opening the box, and throwing away the screws and allen wrenches that came in the box.

You’ve got the raw materials, sure, but you’ve greatly limited your ability to make them into something useful. So it is with tossing out the fat and the fat soluble micronutrients therein.

Combine the above with the fact that saturated fats pose no health risk and the fact that muscle building takes more–not less–calories, and I can think of no good reason why someone would want to go out of their way to get skim milk.

I love threads like these. Anything to get me to kick myself for drinking skim milk for YEARS in a futile attempt to gain mass without fat.

The title sucks, though. Substitute “better” for “best”.

My question is what the fuck is wrong with those cows?

HAHA THAT WAS MY UNIVERSITY… AWWW YEAAAH… lol. Gay Rant Over.

Next up:

Raw, Organic, Whole Milk vs. Whole Milk

At least in an ideal world.

You are going to have a hard time convincing me milk is 30x cheaper than protein powder…

I’ll concede that its cheap, and I drink it but the bucket load, but 3,000 % cheaper it is not.

[quote]detazathoth wrote:
My question is what the fuck is wrong with those cows?[/quote]

Heh, I love those pics. Huge and ripped.

[quote]detazathoth wrote:
My question is what the fuck is wrong with those cows?[/quote]

EXCELLENT question!

[quote]Shoebolt wrote:
HAHA THAT WAS MY UNIVERSITY… AWWW YEAAAH… lol. Gay Rant Over.

Next up:

Raw, Organic, Whole Milk vs. Whole Milk

At least in an ideal world.[/quote]

Man, if you can talk a reputable prof at your University into doing a study that in any way, shape, or form helps prove the safety and health benefits of raw milk, you’ll be my personal Jesus for that day.

After the armed raid by the authorities on Schmidt’s farm (nothing like raiding a dairy farm like a crack house because they’ve got raw milk there!) and the Ontario government’s subsequent refusal to even table the issue of re-examining health legislation regarding dairy products, it’s going to take nothing short of a miraculous situation to get raw milk legalized in this province before I’m a senior citizen.

[quote]bobzan wrote:
detazathoth wrote:
My question is what the fuck is wrong with those cows?

EXCELLENT question![/quote]

Myostatin gene.

first day away from bb.com forums, and ive already learned something new:) yay

edit: ive got a question, would it be same difference if i ate some nuts with my skim milk? cause all i got on hand atm is skim milk…