Workout of the Day:
Shoulder Press, followed immediately by
(Rest as needed between sets.)
Why I Shaved My Milk Moustache
Written by Calvin Sun
If you haven’t already, I would recommend reading Mark’s post, “Why I Like Milk” (posted yesterday), prior to reading this one. I don’t entirely agree with Mark but he does make some valid points. A lot of research has shown saturated fat is not quite the nutritional evil it’s been thought to be and milk is certainly a cheap and easy way to get your calories. In fact, many strength and mass gain programs call for a gallon of milk a day to supplement an athlete’s diet. Milk is the choice food of infant mammals, so there certainly is some data that supports the notion that milk will contribute to weight gain.
Mark suggests drinking milk as an ideal post-workout food to replenish glycogen, the stored carbohydrate in your muscle tissue and liver. Post-workout there is a window of approximately 30 minutes where the body is primed for nutrient absorption and glycogen replenishment. Milk has a low glycemic index which is typically considered to be a positive attribute, it means that milk will slowly elevate blood sugar as opposed to high glycemic index foods which cause a rapid increase in blood sugar. Given such a narrow window of time, it is more effective to use a carbohydrate source that would quickly enter the bloodstream.
Despite it’s low glycemic index, a study published in the American Journal of Clinical Nutrition found that milk has an exceptionally high insulin index that rivals white bread. That means even though the carbohydrates in milk enter the bloodstream slowly, the insulin response triggered is disproportionately high. Dr. Loren Cordain, states that milk, along with refined sugars and grains, can result in insulin levels that are elevated for upwards of several hours. As many of you already know, high insulin levels can lead to a myriad of health issues including diabetes, obesity, hypertension, hypertriglyceridemia, and glucose intolerance. Dr. Barry Sears, creator of the Zone Diet, contends that high insulin can lead to a state of chronic inflammation making us predisposed to disease. Dr. Cordain adds that excessive calcium consumption can impair zinc absorption which in turn can further promote inflammation.
So should you drink milk? If you feel lethargic, bloated, or have any type of gastrointenstinal distress after consuming dairy, you should certainly consider making some adjustment to your diet. Also, if you have trouble losing a few of those holiday pounds, you might want to rethink your dairy intake. On the other hand, if you wish to pack on a few pounds of muscle (and invariably fat), try supplementing your diet with lots of milk.