NEW YORK (Reuters Health) – Weightlifters who drink skim milk after a workout will build about twice as much muscle as those who rely on soy beverages, a new study suggests.

Drinking milk is associated with a lower risk of age-related muscle loss in several studies. In fact, higher consumption of milk and milk products has been linked to greater whole-body muscle mass and better physical performance in older adults ( 18 ). Milk has also been shown to boost muscle repair in athletes.

When it comes to building muscle, though, whole milk may be your best choice: Scientists at the University of Texas medical branch in Galveston found that drinking whole milk after lifting weights boosted muscle protein synthesis—an indicator of muscle growth—2.8 times more than drinking skim did.

Low-fat milk or 1 percent milk contains only 1 percent milk fat. Skim milk also referred to as fat-free or non-fat milk contains less than 0.2 percent milk fat. Keep in mind that you should allow a small amount of fat in your diet to give your body energy and support bodily functions.

Today we will examine 4 post workout habits that very well may be killing your gains….

• Not Stretching or Cooling Down. This one tops the list because the majority of us simply NEVER do it.
• You Add Peanut Butter in Your Post Workout Shake.
• You Don’t Eat Carbs Post Workout.
• You Eat Like a Stray Dog After Training.

Which is Better for Health? Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your “bad” cholesterol and put you at a higher risk for heart disease.

Milk is an excellent addition for bodybuilding routines. It contains high quality and easily absorbable protein, carbohydrates, and micronutrients (calcium, phosphorus, and B vitamins) which are made for muscle building.

Possible Disadvantages Because skim milk is often considered less flavorful than higher-fat milks, some people don’t like the taste of skim milk. Furthermore, dietary fat — which is lacking in skim milk — helps fill you up and appears to regulate your appetite, according to the U.S. Library of Medicine.

You’re not eating enough – one of the main causes of not being able to build muscle is not eating enough and more importantly, not eating enough of the right food. Everyone bangs on about the importance of protein, but carbs and fats are just as important when it comes to growing muscle.

Consuming whole milk can help slow protein absorption and reduce inopportune insulin releases. Often bodybuilders turn to skim milk because it provides more protein per calorie.

Today, milk has fallen out of favor with many bodybuilders, but it still remains a great food for young bodybuilders seeking to add mass. The question, though, is: Which type of milk is best? Consuming whole milk can help slow protein absorption and reduce inopportune insulin releases.

Total carbohydrates for low-fat milk are 12.18 grams and total sugars are 12.69 grams notes the United States Department of Agriculture. Skim milk has 12.5 grams of total carbohydrates and 12.47 grams of total sugars.

Back in the 1950s, bodybuilders had few options for protein products. Those that did exist tasted terrible and were likely hard to digest. That’s why many muscle builders turned to milk for its relatively high protein content and its easy-to swallow calories.