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Best Drink for Pumping Up Muscles
If you're lifting weights for that buff look, you'll build about twice as much muscle if you finish your workout with a tall, cold glass of skim milk, compared with drinking one of those popular soy beverages, according to researchers from McMaster University in Hamilton, Ontario.
This is good news for your wallet. Skim milk is far less expensive than those pricy supplements specially designed for weightlifters to drink so they'll pump up after a workout. "I have done these calculations and figure that ounce for ounce milk is 20 to 30 times less expensive than most supplemental protein sources available," lead study author Dr. Stuart M. Phillips told Reuters. For this study, the team used powdered skim milk, which is widely available in almost any grocery store.
It's long been known that consuming protein after pumping iron will help build muscle mass, but are some types of protein more effective than others?
There are two types of proteins: fast and slow.
* Fast proteins, such as whey or soy, are quickly digested and cause a temporary flood of amino acids into the blood. This provides more of the protein "building blocks" available for uptake by the muscles.
* Slow proteins, such as casein, an ingredient found in milk, are digested slowly. They produce a more gradual and long-lasting increase in blood levels of amino acids that don't necessarily build muscles, but do prevent muscle breakdown.
The study: What if the two types of proteins were combined? Both whey (fast) and casein (slow) are found in cow's milk. So the researchers asked eight men who regularly lift weights to perform a series of exercises with one leg and then drink either a soy beverage or skim milk.
The results: For three hours after the workout, muscle uptake of amino acids was significantly greater when the men drank milk than when they consumed the soy drink, reports Reuters. Phillips said that after 10 weeks, the gains in muscle mass would be twice as great with milk as with soy.
The study was funded by the National Dairy Council, along with the Canadian Institutes for Health Research. The study results were published in the American Journal of Clinical Nutrition, 2007.
--From the Editors at Netscape
If you're lifting weights for that buff look, you'll build about twice as much muscle if you finish your workout with a tall, cold glass of skim milk, compared with drinking one of those popular soy beverages, according to researchers from McMaster University in Hamilton, Ontario.
This is good news for your wallet. Skim milk is far less expensive than those pricy supplements specially designed for weightlifters to drink so they'll pump up after a workout. "I have done these calculations and figure that ounce for ounce milk is 20 to 30 times less expensive than most supplemental protein sources available," lead study author Dr. Stuart M. Phillips told Reuters. For this study, the team used powdered skim milk, which is widely available in almost any grocery store.
It's long been known that consuming protein after pumping iron will help build muscle mass, but are some types of protein more effective than others?
There are two types of proteins: fast and slow.
* Fast proteins, such as whey or soy, are quickly digested and cause a temporary flood of amino acids into the blood. This provides more of the protein "building blocks" available for uptake by the muscles.
* Slow proteins, such as casein, an ingredient found in milk, are digested slowly. They produce a more gradual and long-lasting increase in blood levels of amino acids that don't necessarily build muscles, but do prevent muscle breakdown.
The study: What if the two types of proteins were combined? Both whey (fast) and casein (slow) are found in cow's milk. So the researchers asked eight men who regularly lift weights to perform a series of exercises with one leg and then drink either a soy beverage or skim milk.
The results: For three hours after the workout, muscle uptake of amino acids was significantly greater when the men drank milk than when they consumed the soy drink, reports Reuters. Phillips said that after 10 weeks, the gains in muscle mass would be twice as great with milk as with soy.
The study was funded by the National Dairy Council, along with the Canadian Institutes for Health Research. The study results were published in the American Journal of Clinical Nutrition, 2007.
--From the Editors at Netscape
