Milk: Two glasses a day tones muscles, keeps the fat away in women, study shows

Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.

The study appears in the June issue of Medicine and Science in Sport and Exercise.

"Resistance training is not a typical choice of exercise for ," says Stu Phillips, professor in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."

A previous study conducted by Phillips' lab showed that increased muscle mass and fat loss in men. This new study, says Phillips was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.

"We expected the gains in to be greater, but the size of the fat loss surprised us," says Phillips. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.

Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.

The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.

"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in " said Phillips. "Our data show that simple things like regular weightlifting and milk consumption work to substantially improve women's body composition and health." Phillips' lab is now following this study up with a large clinical weight loss trial in women.

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Citation: Milk: Two glasses a day tones muscles, keeps the fat away in women, study shows (2010, May 26) retrieved 26 June 2019 from
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May 26, 2010
Dairy consuming countries have more colon cancers, prostrate cancers, multiple sclerosis and even more bone fractures than countries that do not consume much dairy.
I have to stop you right there. The average resident in a country that has a large supply of readily available milk tends to live long enough to have those maladies, where as most countries that don't have milk available as a staple have incredibly high young adult and child mortality rates. I'm not sure you'll be able to seperate the noise from the correlation in those data sets.

May 26, 2010
Milk is also great if you want cancer. Everyone should read The China Study by T. Colin Campbell. Read it, and you will never use cow's milk products again. Excellent body of research, excellent book.

May 27, 2010
what a nice conversation. guys, didn't you know that cucumber is deadly. all people who ate it die in the end.

ahaha nice one......

.skimmed milk is not pure fat..hence word skimmed

May 27, 2010
The Japanese have very low dairy consumption, smoke like chimneys, and live longer than nearly anyone else in the world.
They also have a diet that is almost entirely devoid of beef, which we know gives rise to cancers through empirical observation. Again, seperating noise from significant statistics will be very difficult here.

May 27, 2010
Agreed but which is it? I am betting my future health on the fact that BOTH lactose and beef in excess are not good for you.

Anything in excess is not good for you!

May 30, 2010
Anything in excess is not good for you!


That begs the question. If you eat a variety of yoghurts your gut flora should be able to handle lactose well. I tend not to drink much milk because of the sugar. Yoghurt and cheese has less, since the bacteria feed on the sugar. Good yoghurt should be milk (full-fat, unhomogenized, of course), bacterial culture, nothing else. Add salt and rennet for cheese.

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