Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Milk is scientifically validated to support the muscles body system, primarily due to its nutrient profile. Milk is a rich source of high-quality protein, containing both casein and whey proteins, which supply all essential amino acids necessary for muscle repair and growth. Numerous clinical studies have shown that consuming milk after resistance exercise can enhance muscle protein synthesis and promote greater gains in muscle mass and strength compared to carbohydrate-only beverages. For example, a 2007 study published in the American Journal of Clinical Nutrition demonstrated that young men who consumed fat-free milk post-exercise experienced greater muscle hypertrophy and fat loss than those who consumed soy or carbohydrate drinks.

In addition to protein, milk provides calcium, phosphorus, and vitamin D, which are important for muscle function and contraction. Calcium, in particular, plays a direct role in muscle contraction and relaxation cycles. The combination of these nutrients makes milk effective for general musculoskeletal health and recovery in both athletes and the general population.

While some individuals are lactose intolerant or may choose not to consume milk for ethical or dietary reasons, the body of scientific evidence supports milk’s role in supporting muscle health. However, alternative sources of protein and nutrients can also be effective. Overall, the use of milk for muscle support is well-founded in scientific research.

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