Mixed
Ingestion of milk (both fat-free and whole) following resistance exercise stimulates net muscle protein synthesis, shifting muscle protein balance from negative to positive.
Drink milk immediately after your resistance training. Both fat-free and whole milk work to build muscle by shifting your body into an anabolic state. Whole milk may offer a slight edge in utilizing specific amino acids like threonine compared to fat-free milk, but both are effective strategies for post-workout recovery.
Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis.
Why this rating
High-quality experimental design with muscle biopsies and arteriovenous balance measurements, though small sample size (N=8 per group).
Source
Milk Ingestion Stimulates Net Muscle Protein Synthesis following Resistance Exercise
TABATHA A. ELLIOT et al. · Medicine & Science in Sports & Exercise · 2006
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