Milk Does Her Body Good

Well while some people are going out and buying high priced shakes and sugar laden ready made meal replacements, a study was performed in Canada recently that confirmed one of my favorite statements :

Milk does a Body good.

Continue reading so you can see thier results.

Body Composition and Strength Changes in Women with Milk and Resistance

Exercise.Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.

1Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, ON, CANADA; 2 Pediatrics and Medicine, McMaster University Medical Centre, Hamilton, ON, CANADA.

PURPOSE::We aimed to determine whether women consuming fat free milk versusisoenergetic carbohydrate after resistance exercise would see augmentedgains in lean mass and reductions in fat mass similar to what weobserved in young men.

METHODS:: Young women were randomized to drink either fat-free milk (MILK: n=10; age=23.2+/-2.8y; BMI=26.2+/-4.2kg/m[mean+/-SD]) or isoenergetic carbohydrate (CON: n=10; age=22.4+/-2.4y;BMI=25.2+/-3.8kg/m) immediately post and 1h post-exercise (2 x 500ml). Subjects exercised 5d/wk for 12 wks. Body composition changes were measured by DXA, and subjects’ strength and fasting blood were measured pre- and post-training.


  • CON gained weight post-training (CON:+0.86+/-0.4kg, P<0.05; MILK: +0.50+/-0.4kg, P=0.29).
  • Fat mass decreased with training in MILK only (-1.6+/-0.4kg, P<0.01; CON: -0.3+/-0.3kg, P=0.41).
  • Lean mass increased with training in both groups (P< 0.01), with a greater net gain in MILK versus CON (1.9+/-0.2kg vs. 1.1 +/-0.2kg, respectively;P<0.01).
  • Isotonic strength increased more in MILK than CON (P<0.05) for some exercises.
  • Serum25-hydroxyvitamin D increased in both groups but to a greater extent in MILK than CON (+6.5+/-1.1nM vs. +2.8+/-1.3nM, respectively; P<0.05),and parathyroid hormone decreased only in MILK (-1.2+/-0.2pM;P<0.01).

CONCLUSION:: Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early post-exercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12wks. Our results, similar to those in men, highlight that milk is aneffective drink to support favourable body composition changes in womenwith resistance training.

So with this study, both groups gained a little weight while with a single look in the mirror the Milk group saw an amazing change in thier bodies.


Got Milk?

Waging War on Body Fat!

John David Reynolds III,CPT

ps. Be sure to leave your questions and comments.

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