A recent study conducted at McMaster University in Hamilton, Ontario found that non-fat milk was more effective in increasing lean mass and reducing body fat in women who strength train. During a 12-week period, 2 groups of women participated in a supervised, 5-day-a-week strength training program. Within an hour of each exercise session, one group consumed 500 ml of non-fat cow’s milk, the other drank 500 ml of a sugar-based energy drink that looked like milk.
While lean mass increased in both groups, the milk drinkers made a greater net gain and lost fat mass, which the “energy drinkers” did not. The milk drinkers also had greater gains in strength.
This research further supports my position that milk is the original sports drink . It not only helps restore glycogen levels and repair muscles with its ideal ratio of complex carbs and protein, it can also help you become leaner. This in contrast to regular sports drinks which are high in simple carbohydrates which spike blood sugar and consequently raise insulin levels, encouraging fat storage rather than fat burning. The protein in milk also takes longer to digest and therefore helps satisfy rather than stimulate your appetite. Finally, it takes more energy (i.e. calories) for your body to digest protein, further facilitating weight loss.