When it comes to the subject of milk and bodybuilding people are definitely divided.
One bodybuilder will say it’s fattening poison that should be avoided at all costs, while another will praise it and use it as a staple in his diet.
When Arnold Schwarzenegger was asked “do you drink skim milk” in the classic movie Pumping Iron, he responded with the famous quote, “milk is for babies, when you get older you have to drink beer”.
So who should you believe?
Should you ditch milk altogether on your quest for a better body? Or is milk an Ally in the war on muscle building.
Let’s find out.
Milk And Bodybuilding
Back in its infant years, milk and bodybuilding were a match made in heaven.
And I’m not talking about disgusting fat-free skim milk.
I’m talking about delicious full-fat whole milk!
Oldschool bodybuilders loved milk because it provided them with an excellent source of protein and fat, which made up the bulk of their diets.
Carbs were off limits for the most part except for cheat days.
I think the results speak for themselves.
As you can see, all of these guys were able to build badass physiques while drinking plenty of milk.
Milk is the best and cheapest protein drink in the world because of it’s natural protein profile.
It naturally contains both fast digesting (whey) and slow digesting (casein) protein.
Let’s learn more about them.
Whey is the fast digesting protein that we are all familiar with thanks to the billion dollar supplement industry.
You see, whey is nothing more than a byproduct of dairy production.
For many years, dairy manufacturers actually treated it like garbage and threw it away, UNTIL some sly motherfucker realized there was a market for it in bodybuilding.
Yup, that’s right. Some dude literally took one industries trash and sold it to a bunch of meatheads for huge profits.
True fuckin story.
Now, whey is okay, but it’s definitely not all that it’s cracked up to be.
It won’t put slabs of lean muscle mass on your body and you won’t notice any difference in how you look or feel when you suck down 2 protein shakes a day.
Actually, you may feel like a bloated whale with a bad case of the protein farts…
Seriously though, whey is a fast acting protein that is in and out of your system within a couple of hours.
Since your body only assimilates about 8-10 grams of whey protein per hour, those 60-gram scoops that you’re shoveling into your little shaker cup aren’t doing a god damn thing.
I mean, god forbid you miss that 30-minute post workout eating window (extreme sarcasm and eye-rolling).
Casein is a much slower digesting protein that stays in your body for up to 7 hours.
Since Casein stays in your body longer than whey, more of it gets absorbed and utilized by your muscles.
Studies have shown that your body absorbs about 6 grams of casein protein per hour.
Let’s think about that for a minute…
The body absorbs 10g of whey protein per hour + stays in your system for max 2 hours = Max 20g of protein digested
The body absorbs 6g casein protein per hour + stays in your system for max 7 hours = 42g of protein digested
Look, I ain’t no god damn scientist.
These are just averages that I’ve found through research done by companies who haven’t been paid by supplement companies.
However, one fact is absolutely true. Casein stays in your body longer which gives your body the chance to absorb more of it.
The good news… milk protein is 80% slow digesting casein. YAY.
And yes, those supplement company sons a bitches have also made pure casein protein powder, cuz why the fuck not.
Milk Makes You Fat
No one food in the world automatically makes you fat.
Obviously, if you’ve already eaten your 2000 calorie limit for the day, and drink a 16 oz glass of milk before bed (which adds another 250 calories) you’re going to store body fat over time.
Milk Makes You Sick
I love when people tell me this considering the fact that I am a big milk drinker and I rarely ever get sick. (maybe once every 2 years)
I mean yeah, if you are lactose intolerant, milk will make you shit your brains out…. duh.
If your body has no problem digesting milk, you’ll be fine.
Humans Aren’t Meant To Drink Cows Milk
Then why have we been doing it for so long?
Why does drinking cow’s milk reduce the chances of dying from illnesses like coronary heart disease by 15% – 20%? (source)
Why do growing babies drink so much milk?
Look, humans are at the top of the food chain and we thrive on eating other animals and animal products.
If that hurts your little feelings then go join an animal rights/vegan forum and make some new friends.
Milk Causes Cancer
Turn on the news today and they’ll tell you that everything is causing cancer and the world is about to fall apart at any second.
But you know things are getting out of hand when shit like milk is falling victim to this nonsense.
If anything is causing cancer today, it’s probably your beloved smartphone that you and everyone else is addicted to.
Each and every food has something called a bioavailability index score.
This is just a fancy way of letting you know how easily protein is absorbed and digested from different foods.
Take a look at the table below.
A higher score = higher quality protein
|Protein Source||Bio-Availability Index|
As you can see, milk is second only to whole eggs.
That’s WHOLE EGGS, NOT EGG WHITES you hippy motherfuckers. Eat the god damn yolk. Rant over.
I had to delete the top row because the protein company that made this chart put whey protein powders above eggs.
Whole Milk Or Skim Milk?
I sort of touched on this earlier but I’ll go into a little more detail.
Your body needs fat to be able to digest vitamins, minerals, and proteins.
If you drink skim milk or fat-free slop, you’re literally drinking nothing but sugar water.
Please, do yourself a favor and get off the fat-free kick. We aren’t living in the ’90s anymore.
Whole milk is the way to go!
If you are drinking whole milk you’ll be getting a good amount of saturated fats from it.
Saturated fats are essential for building and maintaining a strong healthy body.
You see, saturated fats help your body produce hormones (testosterone), keep your vital organs healthy, strengthen bones, Improve heart health, and build a stronger immune system.
In other words, Saturated fat does A LOT of good.
Unfortunately, saturated fats (and all fats for that matter) got a bad rap back in the day when junk food companies paid scientists to do fake scientific studies.
Since then, these bullshit scientific studies have been refuted and no actual evidence exists that suggests saturated fats contribute to disease or early death in any fucking way.
A lot of people in the bodybuilding and health community like to boast about how great drinking raw milk is and blah blah blah.
The problem with raw milk is that it’s harder to get ahold of depending on where you live in the world AND it’s not the same as the store bought milk that you grew up on.
If you have never tasted raw milk before, I suggest getting a sample of it before investing in gallons of the stuff.
Even though it may be “healthier” for you, you might hate the taste of it.
Despite what everyone says on the matter, raw milk is not banned or illegal in the United States.
If you want a post workout drink that doesn’t cost $2 a fucking scoop, buy a gallon of milk at the store for $2.
Milk contains much higher quality protein than almost anything in the world.
GOMAD stands for gallon of milk a day.
This diet is usually prescribed for underweight pencil necks who want to get into strength training and bodybuilding.
While this diet will work for anyone who is underweight, it’s not a great idea for most people.
Yes, you will gain strength and size quickly, but you will also gain quite a lot of fat in the process.
Do you really want to spend half the day taking a piss?
Instead, drink a normal 16 oz glass of milk after each meal.
This will give you all of the benefits of milk without going overboard.
The Final Verdict
Milk is an excellent source of fat and protein.
It has helped build many a physique and will continue to do so t’ill the end of time.
Do yourself a favor and ditch the ridiculous protein powders.
DRINK MILK INSTEAD.
From The Man Himself –