Milk: Two glasses a day tones muscles, keeps the fat away in women, study shows
Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drink sugar-based energy drinks, a McMaster study has found.. The study appears in the June issue of Medicine and Science in Sport and Exercise. “Resistance training is not a typical choice of exercise for women,” says Stu Phillips, professor in the Department of Kinesiology at McMaster University. “But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot.” A previous study conducted by Phillips’ lab showed that milk increased muscle mass and fat loss in men. This new study, says Phillips was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that
dairy foods are fattening. “We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us,” says Phillips. “We’re still not sure what causes this but we’re investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk. Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising. The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (e.g. leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.“The women who drank milk
gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat” said Phillips. “Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women’s body composition and health.” Phillips’ lab is now following this study up with a large clinical weight loss trial in women. Funding for the study was provided by McMaster University, CIHR, and the Dairy Farmers of Canada.McMaster University, one of four Canadian universities listed among the Top 100 universities in the world, is renowned for its innovation in both learning and discovery. It has a student population of 23,000, and more than 145,000 alumni in 128 countries. Dr. Stuart M. Phillips, Ph.D. Professor, Kinesiology Associate Member, Medicine (Cell Biology & Metabolism). Stuart Phillips graduated with an honours B.Sc. in biochemistry from McMaster University in 1989, obtained a M.Sc. in Human Nutritional Biochemistry in 1991, also from McMaster University. He then obtained a Ph.D. from the University of Waterloo in Human Physiology in 1995, where he received the University’s Outstanding Graduate Thesis Award. He went on to work in Dr.
Robert Wolfe’s laboratory at the University of Texas Medical Branch in Galveston, Texas. Working with Dr. Wolfe he published the first data in humans that directly examined skeletal muscle protein breakdown without using catheterization. Returning to McMaster University in 1999 he accepted a position as an Assistant Professor in the Department of Kinesiology with a cross-appointment in Medicine. He was subsequently promoted to Associate Professor in 2003. He has received awards from the Canadian Society for Exercise Physiology, being awarded their Graduate Student award in 1996 and their Young Investigator Award in 2003.His research is focused on the impact of nutrition and exercise on human protein turnover, specifically in skeletal muscle. He is also interested in how exercise impacts on the requirements for protein in humans. His research is funded by the Canadian Institutes for Health Research, the National Science and Engineering Council of Canada, the US National Dairy Council, the Dairy Farmer’s of Canada, and the Canadian Foundation for Innovation. Dr. Phillips is a New Investigator award recipient from the Canadian Institutes for Health Research and also a recipient of the Ontario Premier’s Research Excellence Award. An enthusiastic and energetic group of graduate students are the true heart of Dr. Phillips’ more than 120 publications and continuing enthusiasm for research. news from: mcmaster.ca
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