This study is interesting about milk and its effect on insulin.
http://www.thepaleodiet.com/articles/Milk Final.pdf
http://www.thepaleodiet.com/articles/Milk Final.pdf
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Milk Bad now
- Thread starter bigss75
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Great PWO if I'm understanding the article correctly.
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.
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.
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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.
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!Gordo said:
Emma-Leigh said: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.
This is because everyone else 'heard it from someone else' and no one really has a lot of the science to back it up!MWpro said:
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....
Non-PWO, if combined appropriately in a meal, and if it fits into your daily requirements, then milk is fine.njc said:
The GI is not your first concern in terms of foods.
It is calculated first thing in the morning (no breakfast), using starving uni students as test subjects. They are instructed to consume an exact (to the 0.00g) quantity of a single food type to give them an exact quantity of carbohydrate (25 or 50g - depending on the carbohydrate density of the food) and then there blood glucose readings are taken every 15 minutes for the next 2 hrs. It is highly artificial....
Also - can be completely mis-leading. Chocolates like snickers bars are low GI. As are some ice-creams... Can't really tell me these are 'healthy'.
Sure, use the GI as an indication of the general types of carbohydrate foods to eat, but it is not the 'be-all and end all in terms of properly balanced meals.
Unfortunately, II is not much better as it is calculated under these same conditions... But it does at least give you an indication of insulin release...
But is this really going to be useful for individuals who are not over-eating and who do not have insulin sensitivity issues?
Everything can not be considered in isolation - the effect each meal will have on your blood glucose/insulin depends on a number of things such as the quantity of what you ate (that is, the glycaemic load of the meal), what you ate with that food (fat, fibre, protein), what you ate before eating that food (how much is in your intestines and stomach), when you ate this, your specific speed of digestion, your bodies insulin sensitivity and your hormonal status at that given time...
Just keep it simple.
Eat sensibly.
Train hard.
Rest enough.
