Milk – Is It For You?

Friday, August 13, 2010

There seems to be a bit of a stir and some controversy when it comes to that white stuff that goes so perfectly with cereal, cookies, and peanut butter and jelly sandwiches (none of which are Paleo, mind you… these here are).

Yes, I’m talking about milk. There are many fitness enthusiasts who swear by the stuff and claim that “milk + lifting” is a sure fire formula to build muscle. And this is partially true, indirectly. I’ll get to that in a minute. The countering group of people are often of the Paleo mindset, who believe that because our long-distant ancestors didn’t drink the stuff, that we shouldn’t be doing so today either. Which, if you’re going strict Paleo, is true – milk and other dairy products are not allowed for those going hardcore Paleo.

There are benefits to milk as well as a few drawbacks, as are most things in life. For you fitness minded guys and gals, it can really help you out. And as a guy who’s been on both sides of the fence here and grew up drinking the stuff religiously with every meal, let’s go ahead and dissect the issue a bit.

Oh you clever marketing guys...

Milk can be a great way to add size quickly

With Batman, Superman, and Wolverine all having been featured on “got milk?” ads, well we should be drinking it by the pitcher full, no question right? Well personally, Mr. Fantastic isn’t really in that good of shape anyway, so now we have some arguing room!

Here’s the thing about milk: they’re liquid calories which can be consumed very quickly and easily. This can be a blessing or a curse depending where you currently stand and what your goal is.

For the skinny folk looking to pack on some muscle, maybe you’ve heard of the GOMAD method to add muscle; GOMAD meaning “gallon of milk a day.” I actually did this a few years ago when I was a skinny twig trying to get bigger. Here we go back to the ease of consuming massive amounts of liquid calories before getting full. Take a look:

At 150 calories per cup and 16 cups per gallon, using the GOMAD method you’d be supplementing an extra 2400 calories a day! And 128 grams of extra protein. So of course you’re going to add weight – some muscle, some fat. You better be doing some resistance training if you choose to try this, or prepare to add mostly fat. After all, you need to break down the muscle to shuttle those extra calories back in to repair them.

For the dietary fat conscious, skim milk comes in as follows:

Skim milk is a great protein shake alternative. In fact, it’s perfect in many ways. Skim milk will hit your body quicker than whole milk will because it has a higher GI than whole. Fat also slows the digestion rate of food, so by eliminating the fat, you’ll get the protein to the muscle quicker, which is good post-workout if your goal is to gain muscle.

If your training regimen is bleak or rusty, Visual Impact is the muscle building course/program I would recommend above most at the moment. It’s been tried and tested by yours truly, and is an excellent system for building muscle then refining it into a visually striking physique.

High in sugars

As you can see from our friendly nutrition boxes at the top, at 11/12 grams of sugars per glass, milk can also wreak havoc on those whose goal is to lose fat. Personally, I feel those who are looking to slim down shouldn’t be taking in many, if any, calories from liquids. Whole foods are the way to go here. The only exception I could think of is again, post-workout, downing a couple glasses of skim milk, which would be a cheaper but still effective way to replenish your muscles after a good resistance training session.

And again, if you’re following the Paleo plan, milk is a no-no anyway. Plus, a large amount of people are somewhat lactose-intolerant and don’t even know it. After eliminating dairy from their diet, I’ve seen many improve in the way they feel, their skin looks better, etc. Maybe that’s you, or maybe not, but if you’ve never given up dairy then you wouldn’t ever really know…

Alternatives

There are plenty of milk substitutes out there today. Here’s the thing, even skim milk comes in at 90 calories a cup, which is kind of high. Not super high, but high enough to add a lot of probably unwanted calories and sugars to your diet plan if you’re looking to drop some poundage. Here are some of the alternatives and my opinions on the bunch:

  • Soy milk - By far my least favorite. I have done enough research to believe that soy is more foreign to the body than dairy even and I avoid the stuff like the plague. I’m not sure if it’s the whole estrogen thing that gets me, or the fact that I’ve read about the toxins in soy that are harmful, but I suggest you NOT use soy at all, period. Oh, it’s not Paleo either by the way. So if not soy, then what?
  • Coconut milk - This is some good stuff. As long as it’s pure and not laden with additives and other crap, which it’s usually not, but read the label anyway. Coconut gets a bad rap because of it’s high saturated fat content, but remember, coconuts are a natural food and a very healthy one. Most of those saturated fats in coconuts are medium-chain triglycerides which is a fancy way of saying, they get used primarily for energy and not stored as fat. Yay! Only problem here is it doesn’t taste all that great in cereal/Paleo cereal, or other things. And a little tip here: Don’t buy light coconut milk. They just add half water to the stuff (dilute it). So buy the full fat stuff, and dilute it yourself if you want to pay half the cost. Nice!
  • Almond milk - This is my landslide favorite of the three. I use it all the time and with good reason. The unsweetened version is only 40 calories a serving, less than half of skim milk! And it tastes amazingly good. Kind of like almond-infused milk… Hey! And it’s Paleo-friendly. Unless you’re 105% strict Paleo, but I’m not and neither should you be, if eliminating almond milk constitutes as 105%. The stuff is great!

Winner!

In case you missed it

So in my humble opinion, milk can be great and can be not so great, depending on your goals and current body. If you’re a skinny guy or gal and are looking to pack on some mass with GOMAD, if you just had an intense lifting session and need a good protein/carb replenishment drink, if you are seeking easy liquid calories, then milk can be a good way to achieve any or all of these.

If you’re trying to slim down, I would shy away from liquid calories in general and stick to water, tea, and coffee. Ranging from 90-150 calories a cup, milk just isn’t a great choice. Unless you’re making a shake or something with it as a meal replacement. If you’re a Paleo go-er, milk is also a no-no. And finally, if you might be lactose-intolerant, then of course, no milk for you. Stick to almond milk or coconut milk if anything and you’ll be better off.

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Posted in Fat Loss, Muscle Building

About the Author

Hey guys, this is Craig Avera and Cesar Flores. We run Hollywood Body Fitness - which is geared toward achieving a lean athletic A-List Physique!

  • http://www.zenmyfitness.com Raymond- ZenMyFitness

    I gave up on milk a couple of years ago and haven’t seemed to miss any of its claimed benefits.
    I only have coconut milk like in curries now but I think regular cow’s can still have its place as you say. I know a few trainers say have a chocolate milk after training for a quick carb/protein hit for recovery an rebuilding.
    Almond milk is interesting I’ve heard a lot about it but never tried it so thanks for the review I might give it a try.
    Raymond
    Raymond- ZenMyFitness´s last [type] ..More Crazy Celebrity Diets That Do Work

  • http://Www.constantlymisjudged.com Matt S

    Nice post, I used to love chocolate milk when I was a kid but as I got older I became lactose intallerant. As for muscle building since I’m trying to gain some muscle I’m talking a gainer post workout, I’m getting quite good results but deffently am packing a bit of fat on which is cool cause it won’t be hard to get off. You’ve never really said where you stand on supplements just wondering what you think of them?

  • http://www.fitnessbreakout.com Alykhan – Fitness Breakout

    Craig,

    I used to drink 2% in my protein shakes (this is the only time I ever drink milk), but I switched to almond milk a few months ago and I’m never going back! I even indulge a little and go for the vanilla flavor Silk PureAlmond. At 90 calories per serving, this is the same as skim and I think it tastes way better. Also, you get the benefit of antioxidents. Great post!

    Alykhan
    Alykhan – Fitness Breakout´s last [type] ..Tiger Woods Workout Routine and Diet

  • http://www.notyouraveragefitnesstips.com Dave – Fitness Training Tips

    Craig,
    I’m a chocolate milk addict! I love to drink it for post workout nutrition. Due to all the sugar, I’ve given it up in all other instances though. I remember reading about GOMAD a few years ago and can’t contemplate drinking that much milk…plus I think it’s only really effective with the late teens, early 20s crowd, when your body is primed for muscle building.
    Dave

  • http://RelativeStrengthAdvantage.com Yavor

    Craig, buddy, unfortunately I must say I seem to be lactose intolerant. More than a glass of milks sends me… you know where. Can’t wait to taste almond milk once I make it big and pay you guys a visit in the hills lol!

    Yavor
    Yavor´s last [type] ..The Sequential Muscle-up- A Missing Link in Your Muscle-up Training

  • http://www.davidgowing.com David Gowing

    Craig, excellent article. I gave up dairy when I was 14 years old (to help clear my skin) and anytime I have large quantities I break out in a rash.

    I started to have a little carton of low fat chocolate milk post workout in place of a protein shake and I don’t have any problems, which is great :)

    Also I LOVE coconut milk, but you’re right it doesn’t really work with cereal, too thick, just makes it soggy.

    I love the idea of almond milk, but the only kind you can buy in Ireland has a bunch of sugar and additives so I make my own now and again. Yum! It’s real simple Yavor, and no need to travel to LA to taste it, lol.
    David Gowing´s last [type] ..Sugar Is Making You Fat And Sick

  • http://fitexcellence.com FitXcel

    I love milk so much, especially chocolate. Even though I’m lactose intolerant, I’ll pony up the dough for the pills just so I can have it.

    Now, I don’t drink it TOO much, but I definitely can’t go for longer than a couple of months without it.

    I’ll definitely look into almond milk.

    -Drew
    FitXcel´s last [type] ..3 Add Intensity to Your Workout

  • http://www.homemadefitness.com Josh

    Milk, like you said, is probably best left out of a fat loss cycle. When I’m putting on size though, I definately drink milk all the time.

    As an aside, I absolutely love the taste of almond milk!

  • http://www.moreprimetime.com/ Darren

    I love a few glasses of milk after a long run but now I’m going to try almond milk.

    I always learn something new on your site – thanks!
    Darren´s last [type] ..Increase Human Growth Hormone

  • http://www.morethanjustmuscle.co.uk Steve – More than just Muscle

    Hi Craig,

    Great post but you forgot the best. What about raw milk? You can ferment it to get rid of the sugar and in terms of satiety I can drink pasteurised homogenised milk till the cows come home (lol) but after a couple of pints of raw I am good for the day.

    Steve
    Steve – More than just Muscle´s last [type] ..Raw Milk – The Benefits and Why You Should Be Drinking It

  • http://www.howtoworklowerabstips.com Patrick

    wow… Okay I’m reading all the comments below, and I had no clue about all those effects caused by the milk.

    I must say that I’m not a heavy milk drinker neither, might be why… because the only time I can see myself drinking milk is with cereals.
    Patrick´s last [type] ..How To Get Bullet Proof Abs

  • David

    Hi Craig I wanna ask you if you can help me with my problems?I am currently now 11-12 Bf and i dont exercise much becuase school but i am gonna like the next two weeks.I wanna know if you can give me some workouts so i can get abs like yours also diet sample?I wanna have a lean and long body like yours also i do swim a little like 1-2 times per week to give me that long,lean,cut midsection and v torso.

  • http://hollywoodbodyfitness.com Craig Avera

    Steve,
    Great point! I’ve been on a raw food kick and have taken a high interest in it lately. Raw milk, love it. Good point!

    David,
    There are a few workouts I’vce posted on the site man. Check em out and see what you think – if none look suited to you, I can personalize one for you.

  • David

    Hi sorry for not responding but i have been kinda busy but yea i would like a personalized Diet and workout and i wanna ask that i am currently have been adding planks and doing the l sit but I am a little worried about doing the l sit becuase i want abs like Rain in ninja assassin or like yours becuase yours is kinda like his and i dont want bulky big abs.I wanna know if The l sit doesnt affect this also if it doesnt affect my hips so they get bigger becuase i wanna have like straigh long/lean body type and not big hour glass shape body type.Thanks for everything Craig/David

  • http://www.energiafitness.com Howard – EnergiaFitness

    Hi Craig

    Interesting post. Have been in dilemma with milk for some time. There seems to be so much conflicting information in terms of the health benefits and the effect on your body composition that it is difficult to know which way to go. After growing up drinking gallons of the stuff I now only really use it sparingly in beverages or with protein shakes and I am looking for an alternative so will give the almond milk a try if I can find it here in spain. Have also read a lot of good stuff about organic raw milk so that may be worth investigating further. By the way how are you finding the Paleo diet?

    Cheers

    H

  • http://hollywoodbodyfitness.com Craig Avera

    Howard,
    I too grew up downing that stuff with every meal, and never bothered me at all. But now, I only use it sparingly as well. Mainly I cut back just because I stay as Paleo as possible, and I really do love almond milk :)

    Organic raw milk is much better I hear, worth a shot for sure!

    As for Paleo, I love it. I feel better and am at my leanest when following it. Those refined grains and carbs just seem to bog me down.

  • Brad

    Hey Craig,
    First off, let me just say I stumbled upon this website through bodybuilding.com. This website is exactly what I’ve been looking for! No BS advice, towards a specific goal I have as well (anti-blocky mass monster, going for ripped and jacked).
    My question is, currently I’m doing a ketogenic diet, I’m getting some results in leaning out. The problem is I feel slow and my energy levels are down. I do get an adequate amount of sleep and recovery. I was wondering if the Paleo diet would be a good substitute for fat loss or a more permanent solution to *slowly adding lean mass. THanks man and keep up the great work! it really does reach people.

    -Brad

  • http://hollywoodbodyfitness.com Craig Avera

    Brad,
    Great question. I’ve been on the keto diet with great fat loss success, but the dreaded energy lull can be brutal, especially when trying to perform intense workouts, let alone function throughout your normal day!

    Have you tried the CKD? (Cyclic Ketogenic Diet)

    Basically you go keto for 5-6 days, and carb load the other 1-2 days of the week. Lyle McDonald is the expert in this category and I learned a ton from his Ultimate Diet 2.0 book. I’ dbe happy to relate more info your way if it’s something you’d be interested in.

    This way, you get your carbs to replenish your energy stores, but stay in fat burning mode all week (even on the load days) It explains it all.

    Good having you onboard!

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