Milk and How It Affects Muscle Mass Gain and Fat Loss

I’m sure you’ve heard about the debate regarding milk and its effects on body composition.

Milk has been enjoyed for thousands of years, but what it can offer you in terms of mass gain or fat loss has been the subject of debate for the last 5 or 6 decades.

There was a time when bodybuilders of the 40′s and 50′s chugged milk by the gallon. They must have been doing something right because they looked pretty darn good, especially for that era. So, how much good can milk do for your body?

Calories In vs. Calories Out

Like anything else you eat or drink, if your total daily nutritional/energy consumption is more than you burn, you’ll gain mass. If you drink a lot of milk, you’ll find that you reach your daily energy requirements fairly quickly, particularly if you choose whole milk.

Per one cup, whole milk contains around 150 calories,[1] 2% has 137 calories,[2] 1% has 105 calories,[3] and skim milk has around 91 calories. If you want to gain mass, you should choose whole milk since it is more nutrient-dense. If you want to lose weight and aren’t willing to give up your milk, skim milk is probably your best choice since it will leave you more daily calories for food.

Why Milk?

If your goal is mass increase, you may find it easier to pack away more healthy calories, fat, and protein from a liquid source compared to food, particularly if you have a small appetite. It’s easy to prepare and store, and it’s fairly inexpensive.

My personal preference and recommendation is to consume organic or hormone-free versions due to the chemicals in non-organic or hormone free. Conventional dairy farms will often inject the cows with rBGH (recombinant bovine growth hormone) to increase milk production. There are some concerns that these hormones can adversely affect the people who consume the milk.[4]

GOMAD Diet

There is actually a “diet” for using milk to gain weight, called GOMAD (gallon of milk a day).

According to GOMAD, you can gain 25 pounds in 25 days when you drink one US gallon of whole milk each day and perform weighted squats. One gallon of whole milk a day works out to about an extra 2400 calories per day. Add that to a regular diet of 2600 calories from food and other beverages, and you’ll be eating 5000 calories a day.

The gains you’ll experience won’t come from just the calories, though: you’ll also benefit from the protein, saturated fat, and carbohydrates.

Protein is made up of amino acids, the building blocks of muscle cells. The protein in the milk will help you to gain muscle and prevent muscle loss. One gallon of whole milk contains around 123g of protein.

Research has shown that there is a correlation between increased saturated fat intake and increased testosterone production.[5] Each gallon of whole milk has 127g of total fat, approximately 72g of which are saturated fat.[6]

One gallon of milk contains 187g of carbohydrates. Carbohydrates in general help you to gain weight due to their insulin spiking effects. The dextrose in the milk, in particular, spikes your insulin, which tells your body to shuttle proteins into your muscles. This aids in muscle repair and growth.

Milk for Weight Loss

A study [7] performed by the Department of Kinesiology’s Exercise Metabolism Research Group discovered that milk drinkers lost two pounds of body fat compared to those who drank a soy beverage or carbohydrate beverage with similar energy equivalents.

The milk drinkers gained 2.5 pounds more muscle mass during this trial than the soy milk drinkers, and 3.3 pounds more than the carbohydrate beverage drinkers.

Another study showed that a diet rich in calcium can assist in weight loss. The researchers believed the brain can detect when the body has insufficient levels of calcium and spurs the person to consume more food in order to obtain the required levels;[8] a person who consumes adequate milk has sufficient levels of calcium and therefore appetite is controlled.

The study also showed that an increase in vitamin D can help with fat loss efforts.[9]

The Downside To Milk When Trying To Cut Weight/BodyFat

Really, the only time you should avoid milk is when you’re on a low- or very-low carb diet. Since each cup of whole milk contains 11.7g of carbs, you’d probably rather enjoy your carbohydrates for the day in the form of food, particularly if you’re trying to stay below 30-50g of net carbs a day. If it doesn’t bother you to consume one-third of your day’s carbs allowance in one glass of milk, then go for it.

Overall, milk has shown to be immensely successful in adding mass. Obviously, if your goal is muscle gain and not just fat gain, it’s important to experiment with your macros and train hard. Monitor your fat gain vs. muscle gain and make adjustments as needed.

But keep in mind that you won’t gain 100% muscle if you’re doing the GOMAD diet; you’ll gain fat as well. Once you’ve done your bulk using milk, go through a cut cycle to strip away the fat from your brand-new muscles.

On the other hand, if your goal is fat loss, then milk has shown it can benefit those efforts, too. Of course, you won’t be drinking a gallon a day; if you follow the daily recommended intake for milk and fit it into your diet plan, you should see some fat loss as a result.

Have you had results (good or bad) drinking milk? Please share below…

Train Hard,

Rick

 

References:

[1] http://ndb.nal.usda.gov/ndb/foods/show/69

[2] http://ndb.nal.usda.gov/ndb/foods/show/134

[3] http://ndb.nal.usda.gov/ndb/foods/show/75

[4] http://www.organicconsumers.org/articles/article_3717.cfm

[5] http://ajcn.nutrition.org/content/64/6/850.short

[6] http://ndb.nal.usda.gov/ndb/foods/show/69

[7] http://www.medicalnewstoday.com/releases/79235.php

[8] http://www.medicalnewstoday.com/releases/142198.php

[9] http://care.diabetesjournals.org/content/30/3/485.abstract

Leave A Reply (573 comments so far)


  1. trust
    5 years ago

    Thanks Rick great info. Milk is the drink I use usually in bulk phase.


    • Rick Gray
      5 years ago

      You're welcome – glad you liked it!


  2. Zaher
    5 years ago

    Thank you, Rick

    Please advise if we can whey and casein for gaining mass and losing fat on the meantime.

    Thank you for the very valuable posts.


    • Rick Gray
      5 years ago

      Hey Zaher, yes – you can use both of those protein supplements effectively for gaining mass, and whether or not you lose fat is a matter of your caloric balance and macro nutrient split. It is hard for the body to gain mass and burn fat at the same time – not that it's impossible, it's just that you're trying to simultaneously accomplish two things that require different input.

      In order to gain mass, you need to be in caloric excess. In order to cut fat (generally), you need to be in a caloric deficit. Some people can do both, and certainly depending on where you're starting from (higher body fat content) you'll add some size while cutting fat, but past a certain point to both you'll be moving very slowly.

      It's kind of a big topic…too much to cover in a blog comment! But hopefully that helps a little…but bottom line whey and casein are excellent sources of protein for both goals.


  3. Kari
    5 years ago

    Hey Rick, if your moderately lactose-intolerant, can you still use milk to gain mass?


    • Rick Gray
      5 years ago

      Hi Kari. That's one that's best answered by testing it. If you're lactose intolerant it means you're missing the lactate enzyme to properly break down lactose – which is what causes the discomfort and non-fun side effects. You should still benefit from the protein and some of the carbs in the milk if you can stand the side effects…but testing is the best way to find out.

      Also, taking a good digestive enzyme can help depending on the severity of your condition. Check out our FSDS product for a possible solution. You can always test it risk free.


  4. RichFar
    5 years ago

    Hi Rick,

    Thanks for the post and thanks for all the GREAT ASR supplements – Love 'em!!!

    My question…about two months ago my GP notified me I had moderately high cholesterol and to especially reduce saturated fat intake, especially whole eggs and cheese. I do add 30g Skim Milk powder to two of my Whey Powder shakes per day. How would a couple cups per day of whole milk affect cholesterol levels?

    Thans again,

    Richard. F


    • Rick Gray
      5 years ago

      Hey Richard, glad you like the products! Happy to be of service. Regarding your question, with the caveat that I'm not a doctor, I would say yes the fat content in the whole milk could have an effect on your cholesterol levels. One thing you can do to combat that though is make sure you're taking a few healthy doses of fish oils throughout the day. That has been shown to help keep cholesterol levels down. Try that for a month or two and then go get checked again and chances are good your numbers will look better!


  5. RichFar
    5 years ago

    Thanks Rick, very good and useful reply.

    I love your blog posts…thank you for the work you put in :-)

    Richard. F


    • Rick Gray
      5 years ago

      Thanks Rich, happy to be of service!


  6. sauc
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    Milks have lots of protein and health benefit. Which helps us to live healthy. But milk us help to control our fat and increase our muscle this information is a new knowledge to me that you've gives me.

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