Macro partitioning
Post-exercise consumption of fat-free milk (1 L/day split into two 500 mL doses) combined with resistance training significantly increases lean mass and strength gains while reducing fat mass in young women compared to isoenergetic carbohydrate intake.
If you are a young woman doing resistance training, drink 500 mL of fat-free milk immediately after your workout and another 500 mL one hour later. Do this 5 days a week for 12 weeks. This strategy will help you build more muscle and lose more fat than if you drank a calorie-matched carbohydrate beverage, without requiring you to change your overall diet.
Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early postexercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wk.
Why this rating
Randomized controlled trial with a small sample size (n=20) but rigorous protocol and clear statistical significance.
Source
Body Composition and Strength Changes in Women with Milk and Resistance Exercise
Andrea R. Josse et al. · Medicine & Science in Sports & Exercise · 2010
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