Milk does a body good, right? That’s what the old marketing pitch told us. In the world of bodybuilding, the use of milk is supported by some (maybe 75% of nutritionists) and degraded by the other quarter. Let’s check out the two points of view.

Milk is the greatest bodybuilding supplement in the history of the world
Milk should absolutely be a cornerstone of any good bodybuilding diet. Protein, fat, and carbs are delivered at just the right proportions to create muscle growth. Many bodybuilders consumed a great deal of milk in their early stages, and it allowed them to add that initial foundation of 20 pounds of muscle before they got fancy with AAS and more advanced diet and training techniques. Milk is readily available at any store, and tastes great. Dosing can range from 2 to 3 glasses, several times per day. Milk should be consumed about 30 minutes after a tough workout.

Early bodybuilding legends including Clancy Ross, Bill Pearl, and John Grimek credited milk for the muscle gains, in a time long before protein powder, creatine, and advanced AAS hit the scene. They didn’t have the science, but today we do. Milk supplies a complete amino acid profile to the muscle group. Its casein-based nature means it is slow digesting – great to drink before bed to provide the muscles with a steady stream of nutrients for the eight hours of sleep. It also contains a host of vitamins, including calcium and vitamin D.

Milk is not a good bodybuilding supplement
First off, in today’s economy, milk is just too darn expensive. At a cost of over $4 per gallon, you get much greater value purchasing protein powder, tuna, or some other ‘real’ protein food. Second, milk is responsible for a wealth of gastrointestinal ailments in nearly all people who drink it, to some degree. Face it, milk was created for baby cows, not baby humans. Our digestive systems don’t have the enzymes to digest it properly, and the resulting ‘tummy woes’ make it definitely not worth the trouble. If you suffer from sinus problems, milk will cause an increase in mucus which can make your nose problems much worse. All in all, it’s better to stick with solid foods and protein powder to meet your body’s needs.

The consensus
There is no agreement that can be reached, of course. Right off the bat, if you’re lactose intolerant, you should avoid milk. Aside from that, its benefits are fairly good for most bodybuilding goals. Skim milk is composed of 50% carbohydrates, 40% protein, and 10% fat – a perfect blend for bodybuilders looking for that perfect muscle-building food! If you’re looking to add muscle mass, give milk a shot. You’ll likely discover a spike in muscle size and strength from adding it to your diet. It’s cheap to try, and won’t be that much trouble to add to your diet. If you find the side effects (sinus or gastrointestinal) make it uncomfortable, discontinue its use. At least you’ll know by then if it’s right for you!

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