<p>Is milk good for you? What kind of question is that? It depends<strong>, do you consider gaining muscle and losing fat good</strong>?</p>
<p>If you do, then yes milk is very good for you. This could be the whole article right here, but as you know me, I will go a little more in-depth to explain how and why.</p>
<p>Ever since the beginning of time aka when I first started going to the gym and lifting weights <strong>I was told that I should avoid dairy products</strong> on a cut, especially milk, since it will make me look soft and smooth. Sounds familiar?</p>
<p>Chances are you were told the same. The reason behind it is, that it makes you hold water and thus makes your physique softer.</p>
<p><strong>Some would say to not even drink it on a bulk.</strong> While others will fanatically scream that you need to go GOMAD quantities of milk.</p>
<p>Not being the one who took everything they’ve heard in blind faith I did my research.</p>
<p>Ok I’m lying, the dude I got most of my advice when I started was huge and shredded, so everything he said I took as gospel and believed in blind faith.</p>
<p><strong>It wouldn’t be years down the line when I started questioning everything and doing my own research and N=1 studies</strong>, but that is a story for another time. Now is the time to see is milk good for you.</p>
<h2><strong>BENEFITS OF DRINKING MILK</strong></h2>
<h5><strong>IS GREAT FOR BUILDING MUSCLE</strong></h5>
<p>Milk and dairy products <strong>have a high <a href="http://warriorbodyandmind.com/when-to-take-bcaa/">BCAA</a>, complete amino acid profile</strong>, a good muscle-building protein ratio (20% whey / 80% casein), and are very rich in calcium (as well as vitamins and other minerals).</p>
<p>This is also one of the reasons <strong>I drink and recommend</strong> a <a href="http://warriorbodyandmind.com/casein-protein-vs-whey-protein/">milk protein concentrate</a> as a protein powder.</p>
<h5><strong>MILK HELPS WITH WEIGHT LOSS</strong></h5>
<p>There are countless studies that support the theory of increased fat loss with a high calcium diet from dairy.</p>
<p><strong>It increases fat</strong> <strong>loss</strong> through, fecal extraction (Lorenzen, Nielsen, Holst, Tetens, Rehfeld, Astrup, 2007), <strong>thermogenesis, increased fat oxidation</strong> (Gonzalez, Rumbold, Stevenson, 2012) and gastrointestinal effects on the release of peptides on and hormones in the GI tract which in <strong>turn suppress appetite</strong> (Gonzalez, Stevenson, 2014).</p>
<blockquote><p>»Low dietary calcium intake stimulates high levels of PTH and 1,25-hydroxy vitamin D, which in turn stimulate high levels of intracellular calcium in adipocytes stimulating lipogenesis and inhibiting lipolysis. High dietary calcium intake depresses the levels of PTH and 1,25-hydroxy vitamin D, thereby causing lower levels of intracellular calcium and inhibiting lipogenesis and stimulating lipolysis. <strong>Therefore, calcium intake may directly affect whether adipocytes store or break down fat.« </strong>(Schrager, 2005)</p>
<p><a class="thirstylink" href="www.awin1.com/cread.php?s=2272021&;v=10423&;q=349292&;r=324139" target="_blank" rel="nofollow noopener noreferrer"><img class="thirstylinkimg alignnone" src="http://warriorbodyandmind.com/wp-content/uploads/2017/03/images-1.jpg" alt="" width="582" height="72" /></a></p>
<p>» In conclusion, dietary calcium has the potential to increase faecal fat excretion to an extent that <strong>could be relevant for prevention of weight (re-)gain</strong>.« (Christensen, Lorenzen, Svith, Bartels, Melanson, Saris., &#8230; &; Astrup, A. (2009).</p>
<p>»In conclusion, women with lower intakes of calcium and vitamin D were more likely to exhibit excessive adiposity compared with women with higher intakes.«(Tidwell, Valliant, 2011)</p>
<p>»Increasing dietary calcium suppresses adipocyte intracellular Ca(2+) and thereby modulates energy metabolism and <strong>attenuates obesity risk</strong>.« (Zemel, Shi, Greer, Dirienzo, Zemel, 2000)</p>
<p>»Increasing dietary calcium <strong>significantly augmented weight and fat loss</strong> secondary to caloric restriction and increased the percentage of fat lost from the trunk region, whereas dairy products exerted a substantially greater effect« (Zemel, Thompson, Milstead, Morris, Campbell, 2004).</p></blockquote>
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<h2><strong>WHY YOU SHOULDN’T DRINK MILK</strong></h2>
<h5><strong>MILK IS NOT PALEO</strong></h5>
<p>Is milk good for you isn&#8217;t the main problem of the paleo argument. <strong>The first misconception the paleo crowd makes is</strong>, that the diet that the paleo man ate was universal regardless of the region he lived in.</p>
<p>For a minute, just think about how little sense this makes.<strong> The food that was available in the tropics, wasn’t available in the north, and so on</strong>.</p>
<p><strong>The paleo man thrived on a variety of different diets that were available to him based on the region he lived in</strong>. Hell even in Europe, there was a vast difference in flora and fauna.</p>
<figure id="attachment_124" aria-describedby="caption-attachment-124" style="width: 271px" class="wp-caption alignnone"><img class="wp-image-124 size-medium" src="http://warriorbodyandmind.com/wp-content/uploads/2017/03/paleo-diet-scientific-american-271x300.jpg" alt="is milk good for you paleo" width="271" height="300" /><figcaption id="caption-attachment-124" class="wp-caption-text">The universal paleo diet&#8230; wait what</figcaption></figure>
<h5><strong>WE ARE THE ONLY ANIMAL THAT DRINKS MILK PAST INFANCY </strong></h5>
<p>First off<b>, </b>we are also the only ones who use computers and drive cars. So <strong>that rhetoric is a little pointless, if not downright stupid</strong>.</p>
<p><strong>How exactly would most animals past infancy get milk</strong>?</p>
<p>If they continued nursing, they are basically a parasite on the breeding age female. They are a detriment to the species as a whole, so mother nature aka evolution doesn&#8217;t allow it. Specifically, the mother doesn&#8217;t allow it.</p>
<p>And secondly,<strong> it’s not true.</strong> But realistically the only way that a predator would get to access milk, is that it kills a mother and gets to eat the udder pretty early.</p>
<p>We humans, on the other hand, are with leaps by far the most advanced animal. <strong>Unlike other animals, we drink milk, BECAUSE WE CAN</strong>.</p>
<p>Is milk good for you? Heh.</p>
<p>To say it hasn’t been an enormous <strong>evolutionary advantage</strong> to be able to figuratively live off the grass, even though we can’t digest it. We can by domesticating animals that can.</p>
<p>That we take the grass and turn it into high-quality protein and fats, without killing our flock was and still is a huge blessing.</p>
<p>This was the reason why cows were such a symbol of wealth. <strong>One cow could provide all the protein and fat a family needed</strong>, they just needed to get it bred once a year.</p>
<p>We’re veering off-topic a little, but what matters is that the “what other animals do” or don’t do is rendered invalid since they <strong>CANT</strong> do it.</p>
<h5><strong>YOU ARE LACTOSE INTOLERANT</strong></h5>
<p><strong>This is the only sound reason not to drink milk</strong>. And even then you could get around it, you could add digestive enzymes, drink nonlactose milk, or even better drink kefir, which is truly the drink of gods.</p>
<h2>IS MILK GOOD FOR YOU?</h2>
<p>When we look at the whole picture, of is milk good for you. From the vitamins and minerals to the ratio of protein in it. <strong>Regardless if you want to build muscle, or lose fat, milk has a place in your diet</strong>.</p>
<p>If you&#8217;re lactose intolerant you can take it in other fermented forms. You can eat cheese or drink kefir and reap even additional benefits. Is milk good for you? <strong>Yes drink your milk</strong>, or eat your dairy products and <a href="http://warriorbodyandmind.com/milk-protein-myprotein-review/">milk protein</a> powders.</p>
<h6><strong>REFERENCES:</strong></h6>
<ol>
<li>Lorenzen, J. K., Nielsen, S., Holst, J. J., Tetens, I., Rehfeld, J. F., &; Astrup, A. (2007). Effect of dairy calcium or supplementary calcium intake on postprandial fat metabolism, appetite, and subsequent energy intake. <i>The American journal of clinical nutrition</i>, <i>85</i>(3), 678-687. <a href="https://www.ncbi.nlm.nih.gov/pubmed/17344487">https://www.ncbi.nlm.nih.gov/pubmed/17344487</a></li>
<li>Gonzalez, J. T., Rumbold, P. L. S., &; Stevenson, E. J. (2012). Effect of calcium intake on fat oxidation in adults: a meta‐analysis of randomized, controlled trials. <i>obesity reviews</i>, <i>13</i>(10), 848- 857. <a href="https://www.ncbi.nlm.nih.gov/pubmed/22708505">https://www.ncbi.nlm.nih.gov/pubmed/22708505</a></li>
<li>Schrager, S. (2005). Dietary calcium intake and obesity. <i>The Journal of the American Board of Family Practice</i>, <i>18</i>(3), 205-210. <a href="http://www.jabfm.org/content/18/3/205.full">http://www.jabfm.org/content/18/3/205.full</a></li>
<li>Christensen, R., Lorenzen, J. K., Svith, C. R., Bartels, E. M., Melanson, E. L., Saris, W. H., &#8230; &; Astrup, A. (2009). Effect of calcium from dairy and dietary supplements on faecal fat excretion: a meta‐analysis of randomized controlled trials. <i>Obesity reviews</i>, <i>10</i>(4), 475-486. <a href="https://www.ncbi.nlm.nih.gov/pubmed/19493303">https://www.ncbi.nlm.nih.gov/pubmed/19493303</a></li>
<li>Tidwell, D. K., &; Valliant, M. W. (2011). Higher amounts of body fat are associated with inadequate intakes of calcium and vitamin D in African American women. <i>Nutrition Research</i>, <i>31</i>(7), 527-536. <a href="https://www.ncbi.nlm.nih.gov/pubmed/21840469">https://www.ncbi.nlm.nih.gov/pubmed/21840469</a></li>
<li>Zemel, M. B., Shi, H., Greer, B., Dirienzo, D., &; Zemel, P. C. (2000). Regulation of adiposity by dietary calcium. <i>The FASEB Journal</i>, <i>14</i>(9), 1132-1138. <a href="https://www.ncbi.nlm.nih.gov/pubmed/10834935">https://www.ncbi.nlm.nih.gov/pubmed/10834935</a></li>
<li>Zemel, M. B., Thompson, W., Milstead, A., Morris, K., &; Campbell, P. (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. <i>Obesity</i>, <i>12</i>(4), 582-590. <a href="https://www.ncbi.nlm.nih.gov/pubmed/15090625">https://www.ncbi.nlm.nih.gov/pubmed/15090625</a></li>
</ol>

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