Milk may be the ideal drink to help you gain muscle and burn fat after a workout. That’s true for both athletes and recreational exercisers.
As published in the American Journal of Clinical Nutrition, a study at McMaster University examined the post-workout effects of drinking 2 cups of skim milk vs. a soy beverage with the same amount of protein and energy vs. a carbohydrate drink (like a sports drink) with about the same amount of energy.
The researchers followed 3 groups of men from 18 to 30 years old. These 56 men engaged in rigorous weightlifting 5 days a week over a 12-week period.
When the study was over, the researchers discovered that the milk drinking group had lost almost twice as much fat (2 pounds) as the carbohydrate drinking group (1 pound).
The soy drinkers lost no fat.
In addition, the milk drinkers gained 40% more muscle (2.5 pounds) than the soy drinkers and 63% more muscle (3.3 pounds) than the carbohydrate drinkers.
The researchers concluded that milk is the ideal post-workout drink.
The study was funded by grants from the Canadian Institutes for Health Research and the U.S. National Dairy Council.