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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 03-26-2013, 01:17 AM   #1
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Default Squats 'n milk after all, eh? :)

Milk boosts muscles after a workout › Dr Karl's Great Moments In Science (ABC Science)


He listed some sources in a comment there:

The Transcriptional Coactivator PGC-1ß Drives the Formation of Oxidative Type IIX Fibers in Skeletal Muscle, by Zoltan Arany et al, Cell Metabolism, January 2007, Vol 5, pages 35-46.

Consumption Of Fluid Skim Milk Promotes Greater Muscle Protein Accretion After Resistance Exercise Than Does Consumption Of An Isonitrogenous And Isoenergetic Soy-Protein Beverage, by Sarah B Wilkinson et al, American Journal of Clinical Nutrition, April 2007, Vol 85, pages 1031-1040.

Body Composition and Strength Changes in Women with Milk and Resistance Exercise, by Andrea R. Josse et al, Medicine & Science in Sports and Exercise, June 2010, pages 1122-1130.

Ageing Well Through Exercise, by Tara Parker-Pope, The New York Times, November 9, 2011
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Old 03-26-2013, 07:11 AM   #2
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Damn right it does. It's hilarious to me when people have a "post workout" shake with whey and dextrose. What the hell do they think milk is? Whey protein, casein protein, and lactose which is sugar. It's all right there, already mixed and delicious.
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Old 03-26-2013, 07:21 AM   #3
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I've generally just mixed some whey protein into whole milk as a "post workout", which is probably okay too, but I never really knew for sure how much truth there was in that "Drink Milk!" attitude that used to be so popular. I know that a lot of people these days (online anyway) seem to sneer at "squats 'n milk", for example.

Also been drinking milk like never before, any old time, which as it turns out, isn't so dumb after all!
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Old 03-26-2013, 09:04 AM   #4
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I seemed to gravitate to milk post-workout. I didn't do so for any particular reason other than I just liked milk after lifting.

Being a poor boy I sometimes had to add in a scoop of powdered milk to get the protein levels up.
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Old 03-26-2013, 09:12 AM   #5
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Originally Posted by BendtheBar View Post
Being a poor boy I sometimes had to add in a scoop of powdered milk to get the protein levels up.
Me too. Last week we ran out of milk at home, that'll happen with two boys in the house. I mixed my protein powder with water and powdered milk. It was even better than regular milk, it added a malt quality to the drink. Yummy.
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Old 03-26-2013, 09:15 AM   #6
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Milk is an easy way for me to get some calories in. Add in some whey to boot!!
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Old 03-26-2013, 09:23 AM   #7
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This also goes to show the absolute scientific nonsense in this industry. One study says milk is bad, while another study says milk is good. One says to do one set per exercise, while another says multiple sets. Protein, both good and bad? How about over training, fact or myth? No wonder skinny 16 year old kids are so confused.
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Old 03-26-2013, 09:34 AM   #8
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Not only is milk protein and sugar, but it's liquid calories. GOMAD if you're trying to gain and see what happens.
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Old 03-26-2013, 11:39 AM   #9
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I drink about 3/4 gallon everyday.....hot days, closer to 1 gallon.
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Old 03-26-2013, 12:32 PM   #10
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i drink whole milk every day i go through a gallon every other day somtimes more.

i mix it with milk powder and whey.

i also consider it the perfect PWO shake, i always drink it before and after weights.
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