Drinking milk after a workout can boost muscle growth by stimulating protein synthesis. While milk alone may not boost muscle growth as much as whey protein, it still provides benefits. Milk also aids in rehydration after exercise better than water or sports drinks due to its sodium and potassium content. In addition, a study found subjects who drank fat-free milk after strength training gained 40% more muscle mass and lost 2 pounds more body fat than those who drank soy or carb drinks. Finally, cows that graze on grass produce milk with 500% more CLA than cows fed a standard grain-based diet.

1. Health benefits of Dairy
Milk
A 2006 study from the University of Texas Medical Branch (Galveston) confirms that
drinking about 1 cup of milk after a weight workout boosts protein synthesis—the
mechanism responsible for muscle growth.
Since the researchers didn't compare it to other forms of protein, such as pure
whey, it's hard to say how well milk alone boosts muscle growth after training.
That's why we recommend milk postworkout just to mix your whey in, or when it's
your only option.
Better Hydration
After a workout, what do you grab? A
protein shake, sure. Maybe an energy drink?
One of those fancy "functional" waters?
Turns out you might want to consider
drinking some milk, at least after a long
workout on a hot day.
In a study published in the July 2007 issue of
the British Journal of Nutrition, subjects were
dehydrated through exercise and then
given one of the following: water, a sports
drink, reduced-fat milk or reduced-fat milk
with added sodium. Researchers found that
the subjects who drank milk (either with or
without the sodium boost) were better
hydrated than those who drank water or a
sports drink. Scientists hypothesize that the
sodium and potassium naturally present in
milk are responsible for rehydration.
Muscle-Building
Rehydration
A new study published in the American
Journal of Clinical Nutrition had untrained
subjects drink fat-free milk, a soy protein
drink or a carbohydrate drink after
training with weights. After 12 weeks, the
milk group gained 40% more muscle than
the soy group and 60% more than the
carb-drink group. The milk drinkers also
dropped an average of 2 pounds of
bodyfat.
Go Organic
It's easy to get disenchanted with all the
hoopla surrounding organic food. Ignore
the hippies and the hype for a minute
and think about this: In a study published
back in 1999 in the Journal of Dairy
Science, scientists found that cows that
ate only grass produced milk containing
500% more conjugated linoleic acid
(CLA) than cows that were fed a
standard dairy farm diet (which consists
primarily of grain).
Sources:
https://pixabay.com
http://www.muscleandfitness.com/nutrition/gain-mass/udder-protein?page=2
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