ExRx.net

I eat well for the bulk of the time. So a serving of whole milk shouldn't affect weight goals. I'll switch to whole milk post-workout as I didn't realize anything below that mark was processed.

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"Milk vs Whey. Some people still believe you need whey post workout. Probably because supplement companies keep pushing it. But studies show slow protein OR a mix of slow & fast protein is superior for lean body mass gains.
Whey is a fast protein. While milk is a combination of slow & fast protein (casein & whey). That's why milk post workout is superior to whey but also to soy milk for lean body mass gains: whey & soy milk are fast digesting proteins."

I usually mix my whey with milk and I drink it pre and post workout. But according to this, milk is slow digesting, whey is fast digesting protein and slow is better for post workout. Should I stick with my mixing or it would be better to drink "milk only" post workout.

Sorry for my bad English.

Personally I favor whey protein (fast protein) before the workout, so I get the most out of it before and during my session, and then post workout whey+casein. AKA Whey and milk combination. Milk is slow, whey is fast. Thus causing immediate effects as well as slow, longer duration effects. Which is found the best combo in most studies.

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Prove the impossible!

The study doesn't say that milk is better than whey, just that it's just as good. Do what works for you. Don't feel that you have to do any specific protocol to get the best gains. No one really knows what "optimal" is in the general sense, and that's even more true when you start looking at what works for a specific individual.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Dub,
Is this necessary or just a habit? On few occasions, I heard that carbs are the focus before a workout and any protein is fine (chicken etc).


Stu,
I've switched from skim to whole and did not gain any fat! So it's a welcome change. Now, the most popular Greek yogurt in NY is Chobani. I've gotten used to the plain one, but its also fat free. I'm not aware of Chobani offered at anything higher than reduced fat (2%). What are your thoughts re: the fact of the processing you were talking about? To me, it seems that this evil can't be avoided as processing is inherent in the making of greek style yogurt.

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Thanks for clearing things up for me, I'll stick with mixing so far it works good :)

Just a personal habit. I don't like to eat heavily before working out, especially since I usually workout somewhere around 9-14 o' clock.

But there is science behind it. The reason I take fast whey protein 30-60minutes before a workout is because whey protein causes the highest spike in amino acid levels around 60-90 minute mark after digestion. Casein has almost twice as slow benefits, which makes it better for post workout. Mixing whey with milk has the benefits since milk is both whey and casein.

Meat is also quite fastly absorbing when it comes to food. So it's not a bad idea either. I'd recommend eating a meal 2-4 hours before a workout or so.

And yeah, carbs are important depending of goals. There are arguments on why carbs might not always be the best thing pre-workout, but it works for me and supports my goals.

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Prove the impossible!

We don't get Chobani here in Canada yet. It's my understanding that the low-fat version is higher in protein so a lot of people like it as a protein source. As long as they don't add in sugar to compensate for the lack of fat, I wouldn't worry about it. I just checked the web site, it's either no fat or low fat.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Hey, please don't feel like you need to apologize for your English. Your's is very good. We welcome people from all backgrounds, nationalities and languages. It helps to make this the rich source of information and opinions that it is. So that's going to include some people for whom English is not their first language, or maybe even not their second! Many people from outside N America and the British Isles speak several languages, and speak them pretty well. The rest of us mostly just speak one, and sometimes not all that well! Maybe we should apologize for not being able to have discussions in YOUR first language!

Sometimes we struggle to understand each other. If you say something in English that just doesn't make sense, someone is bound to say "I don't understand", and you can explain, or correct your mistake. Sometimes language mistakes are actually numerous. We have to be careful in pointing these out so that it doesn't seem like we are ridiculing the writer.

If anyone ever wants to ask a question about English, someone will be happy to answer.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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