Milk, Physical Activity and Body Composition

Resistance training (e.g., bodybuilding), combined with a balanced diet, is linked to an increase in muscle mass. People often associate gains in muscle mass with taking protein. But be careful! Several other factors come into play when it comes to increasing muscle mass:

1. The training plan needs to be adapted;
2. The energy intake must be sufficient;
3. The protein intake needs to be broken down into small quantities, several times a day. Spreading out consumption in this way is more effective than consuming a large quantity of protein all at once. To do this, just include foods from the Milk and Alternatives and Meat and Alternatives groups in meals and snacks;
4. Ideally, foods containing carbohydrates and protein should be consumed before physical activity, compared to practising physical activity on an empty stomach. Here are some examples of these foods:
   • Strawberry smoothie
   • Chocolate milk
   • Fruit yogurt and breakfast cereal
   • Oatmeal cookie and a glass of milk
5. The consumption of foods containing carbohydrates and protein after physical activity promotes muscle synthesis.

Milk is a source of high-quality protein and carbohydrates. Moreover, the two main proteins found in milk, casein and whey, promote muscle synthesis. Therefore, when consumed regularly after resistance training, milk promotes gains in muscle mass^1-4 as well as muscle repair.⁵

As part of a resistance training program, regular post-exercise consumption of milk helps improve muscle strength, and does this in a more significant way than the consumption of sports drinks.⁴

In addition to containing proteins and carbohydrates, milk contains significant amounts of calcium and vitamin D, two essential bone-building nutrients. Therefore, consuming milk after a workout is associated with higher calcium intakes and more favourable bone health markers, compared to the consumption of a beverage that only contains carbohydrates.⁴