MMMMMmuscles (get it?)


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Do you exercise? Well, it's time to milk it up. Drinking milk after workout, even chocolate milk can alter protein metabolism for the better. This means more muscle will be produced, since post exercise consumption is nearly as important as the exercise itself.

 

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Muscle growth can only occur if muscle protein synthesis is greater than muscle protein breakdown. This means any food post exercise- about a 24 to 48 hour window, will have an effect on the increase of muscle size. Amino acid availability is key in regulating this, and it is found in milk.

 

Studies discussed in Journal of the International Society of Sports Nutrition 2008, 5:15 show that consuming bovine based milk (bovine is a protein based hormone produced in the pituitary gland of cattle) after performing leg resistance exercises showed a significant increase in the people's amino acid balance. In comparison to soymilk, bovine-based milk's amino acids deliver amino acids to the body in a much slower, more sustainable fashion- that means longer muscle protein synthesis.

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This source also discusses a long-term test of athlete post consumption of milk verse the average carbohydrate and electrolyte based sports drink. The two different beverages contain equal amounts of energy, but different nutrients. Each group of people in the test had similar results in greater strength, however a stronger trend was noted in the milk group. This was that milk drinkers had a larger increase in fat free soft tissue mass. This is an arousing study, but it was only done for 10 weeks. If they really wanted to see where milk affected the body, I think that they should carry out the study for a greater period. Is ay this because of things such as the anti heart fluttering medication, or whether to switch doors or not trick we discussed in class- you need a rather large amount of data to clearly see trends.

 

Another group referred to as "Hartman et al." performed a test on novice weight lifters, for 12 weeks, slightly longer than the prior study. Researchers gave randomly allocated lifters either 500mL of fat free milk, soymilk, or the typical sports drink one hour after exercise. They all performed the same exercise routine, but the milk group did have the greatest increase in muscle growth, muscle fiber areas, and lean body mass. The group also had the greatest decrease in fat mass. Scientists attribute the increase of the study to milk's effect on protein metabolism. They attribute the decrease to the calcium milk provides. It is hypothesized that calcium reduces the force and amplitude of fat gain.

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This is enough data to make me reconsider my post workout diet. Is it enough for you? Have the studies been conducted for enough time to gather sufficient information to reach a conclusion, or is this still a theory?

Sources:

http://www.biotech.iastate.edu/biotech_info_series/Bovine_Somatotropin.html

http://www.jissn.com/content/5/1/15

http://www.ncbi.nlm.nih.gov/pubmed/11255140

Images:

http://www.collapseboard.com/wp-content/uploads/2012/03/Dairy-cows-Pavement.jpg

http://1.bp.blogspot.com/-zkUuwITFrsI/T8Z91zDfURI/AAAAAAAAAy8/axG9IFaBKTE/s1600/muscle-building.jpg


3 Comments

I think that this is a very interesting topic. Many do not realize that often what you eat can be just as important if not more important than exercise itself. In addition with modern technology, a variety of different protein blends and workout drinks/substances have been created in order to increase muscle production. The one thing that i do find very interesting is that it is not very hard to conduct these tests on humans and not animals or lab rats. Often tests cannot be performed on humans do to the fact that they are not ethical and could in fact hurt somebody. However many protein powders such as the one i use or other substances are actually FDA approved and safe to take. Although there are guidelines to taking these mixtures if you follow them strictly, they are most likely going to be safe for your body. Due to this it is interesting to see if these protein mixes actually work. These tests can be a good measure to see if the 30$ I'm spending on a case of protein powder is actually worth it or just a big scam.

This is very interesting because as I have started to go to the gym and see kids with all these different shakes and I never fully got the point behind them. My neighbor in fact has over $300 in powders and workout shakes. What I think would be interesting is to see a study done comparing milk and those powders. I think that the powders may help with muscle growth, but milk has so many other helpful benefits and it is much more natural. AS mentioned above I think this is a very great area to study for companies such as GNC because the studies can be cheap and easy to conduct.

I agree with both of you. I know it may not seem that appetizing after or during a work, but the results of drinking milk in comparison to the other fluids is definitely noteworthy. Though my discussed studies did not include protein powders, I still wonder how they would fair against milk. A test for this would be as simple as adding it as another group to one of the previously reported tests. Its something simple enough we could even test ourselves. Maybe try switching from your protein powders to milk and see if you notice any changes?

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