Topic: Whole Milk vs Skim milk

[extratooth2]

I drink skim milk after workouts, should I change to a fattier milk for muscle growth or is skim good?

[Chris Salvato]

The fat allows for better absorption of vitamin D which may help growth.

Experiment and see which works best for you -- I would go whole milk based on the practical results.

[KC Parsons]

The only real reason that skim MAY work better is less fat=fills you up less. Usually, this pales in comparison to the higher calories and fat's support of vitamin d like Chris said, but if you log your diet closely, and realize you can reach your needed goals through drinking skim (and consequentially more because you're filled less), then go for it.

But again, most likely whole's going to be a better call. I'd err on its side.

[Charles Moreland]

I found this study a couple days ago, actually, researching some unrelated stuff:

http://journals.lww.com/acsm-msse/Abstract/2006/04000/Milk_Ingestion_Stimulates_Net_Muscle_Protein.9.aspx

Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM.

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

[Steven Low]

I found this study a couple days ago, actually, researching some unrelated stuff:

http://journals.lww.com/acsm-msse/Abstract/2006/04000/Milk_Ingestion_Stimulates_Net_Muscle_Protein.9.aspx

I referenced this in the Vitamin D article. That's what the 4th section is about.

Anyway, drink whole milk over skim. There's no reason to drink skim unless you're looking to lose weight in which case you should be drinking water and not milk.

[Dan Elric]

Whole milk wins hands down.  It is absolutely delicious and as the above gurus have pointed out: nutritious.

[Charles Moreland]

well I haven't had time to read your vit d article yet....so  >.<

[Glacieus]

If you're worried about muscle growth, stick with whole. But if you got an itch to lose some fat, try 2%.

[Chris Salvato]

If you're worried about muscle growth, stick with whole. But if you got an itch to lose some fat, try 2%.

This doesn't make much sense.  You are only missing out on a bit of fat with 2%...something like 2 grams.

Losing fat is about calories, not fat intake.  Skim just helps to keep calories down significantly.

[Glacieus]

This doesn't make much sense.  You are only missing out on a bit of fat with 2%...something like 2 grams.

Losing fat is about calories, not fat intake.  Skim just helps to keep calories down significantly.

I really think it depends on your metabolism and which nutrients your body currently needs. Built-up calories are stored in your body as excess fat.

[KC Parsons]

I really think it depends on your metabolism and which nutrients your body currently needs. Built-up calories are stored in your body as excess fat.

haha, that was CHri's point exactly. By choosing skim milk, you're significantly reducing the overall caloric intake. Though it's a bit silly anyways since if you're shooting for fat loss I'd suggest cutting out all liquid calories especially at first (including milk, skim or whole).

[Glacieus]

haha, that was CHri's point exactly. By choosing skim milk, you're significantly reducing the overall caloric intake. Though it's a bit silly anyways since if you're shooting for fat loss I'd suggest cutting out all liquid calories especially at first (including milk, skim or whole).

What should we replace them with?

[KC Parsons]

Water. Black coffee or plain tea if you enjoy either one of those.

[Glacieus]

would I be able to add creamer to that coffee as long as it is an alternative to actual milk. Such as soy?

[Charles Moreland]

no

[KC Parsons]

Like Charlie said, he idea is to cut out all liquid calories entirely when first starting weight loss and food quality control. Most people seem to respond to it well, probably due to more water intake and less insulin induced crashes. Usually when people take in liquid calories, they're poor-quality carbohydrates. Even if not though (as in your creamer example), it's best to just leave out all forms of liquid calories.

[Glacieus]

I understand, thank you for your enlightenment.

[Ryan Nicolai]

Has anybody ever thrown Eggnog into the mix?

[KC Parsons]

Has anybody ever thrown Eggnog into the mix?

It's loaded to the rim with calories, in the form of more fat and sugar than regular milk, but still drops 8g of protein to the cup like milk.
Works great for lifting supplementation but if you're looking for general health and staying lean I'd stick clear of it haha.

[Ryan Nicolai]

I figured that. I drink those single-serve Horizon Organic Chocolate Milks after I workout.