Thread: Milk Bad now

Great PWO if I'm understanding the article correctly.

Nope because from my understanding the reason it doesn't have a high GI because of the casein protein

Milk has a low gi and is slow burning carbs. If you want a spike milk is not the way to go.

Actually milk is great PWO and it is due to not only an ability to rapidly increase insulin secretion, but also because of the unique combination of protein fractions (both caesin and whey).

And yes, milk will actually increase insulin substantially - you have to remember that insulin release and glycaemic index are not always related.

So, although it has a low GI (that is, it has a slow release of GLUCOSE into the blood - mainly because once the lactose is digested in the intestines, half of the carbohydrate content is galactose, and this needs to be processed to glucose in the liver before it is released into the blood) it actually has a very high Insulin index (II).

Milk has a high II because of the unique combination of amino acids (especially the high content of BCAAs) and glucose/carbohydrates. For some reason (most of which is unknown) these things act synergistically. This is also one of the reasons why whey protein also causes an increase in insulin levels - because of the high content of BCAAs.

But if you think about it logically, having milk reacti like this is, in terms of evolution, a very sensible thing to do.

As an infant/baby, you want to grow - and what better to grow than a good dose of insulin combined with an adequate mix of carbohydrates and protein!

So you have an 'instant' hit of energy and nutrient uptake (caused by the glucose component of the lactose when combined with the whey fraction of the milk protein which then act to cause a marked increase in insulin)... But then you do not want your meal to 'dissapear' from the blood too quickly (you want to provide a continuous stimulus for growth) therefore you add in a slower fraction of glucose (galactose) and a slower, anti-catabolic protein fraction (casein).

If you want to grow - Drink your milk.

So milk is a bit of a dietary enigma because of it's low GI it would be expected to produce a much lower insulin response (hence the expected results) but the actual tested response was 5 fold higher. It looks like most milk prodcuts except cheese (likely from the higher fat content) have this effect.

Pretty cool and further reaching with the old bb myth of avoiding milk in a PWO shake. You won't spike like you would with dex....but maybe you don't really need to in the long run. Possibly better off not to.

Originally Posted by Gordo

Pretty cool and further reaching with the old bb myth of avoiding milk in a PWO shake. You won't spike like you would with dex....but maybe you don't really need to in the long run. Possibly better off not to.

Woo hoo - I've only been saying that milk is perfect for PWO for the last few years! Finally someone agree's with me!

So how about consuming it non post workout?

And should we then begin concerning ourselves with that II and not the G.I. ?

Originally Posted by Emma-Leigh

Woo hoo - I've only been saying that milk is perfect for PWO for the last few years! Finally someone agree's with me!

Sounds good, but I've heard from everyone that it slows down the absorption of the whey in a PWO and therefore it is not a good idea.

Originally Posted by MWpro

Sounds good, but I've heard from everyone that it slows down the absorption of the whey in a PWO and therefore it is not a good idea.

This is because everyone else 'heard it from someone else' and no one really has a lot of the science to back it up!

Milk does not slow the digestion of whey by any great length and the time frame is hardly relavant to anyone who has ensured that they have had a good pre-workout meal.

The milk contains different suspensions of protein. Casein is one. Whey is another. Just because the casein settles in the stomach doesn't mean the whey does as well - infact the vast majority of the whey fraction continues in the liquid fraction of the meal into the small intestine where it is absorbed without any delay.

If you REALLY did not want to delay the absorption of the whey then you would have to take it on an completely empty stomach/intestines - which means you would have to not eat for about 8 to 12 hrs....