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-   -   which milk is better for PWO shake? (http://www.catalystathletics.com/forum/showthread.php?t=3904)

Chris H Laing 02-21-2009 07:03 AM

which milk is better for PWO shake?
Skim or Whole?

Skims upside is that it has no fat, and fat is bad in a PWO shake. Whole is good because it isn't processed nearly as much and has lotsa vit D. But which is better for a post workout shake?


Garrett Smith 02-21-2009 07:11 AM

Milk is not high in Vit. D, not when physiological doses of D3 for those who don't get enough sun are 3000iu+ and milk has something like 100iu per 8oz. glass. I'd forget about that as a consideration.

From the most recent Weston A. Price journal:

Whole Fat Milk and Fertility

Full-fat milk has pretty much disappeared from the public schools—not just in the US, but also in New Zealand, Australia and the UK. In most schools, children have a choice of watery reduced-fat milk or sugar-laden chocolate milk, based on the misconception that the butterfat in whole milk will cause heart disease later in life. So it's a bit embarrassing when a study comes along showing that whole-fat milk products may help women conceive. Over a period of eight years, Jorge E Chavarro of the Harvard School of Public Health in Boston assessed the diets of 18,555 married women without a history of infertility who attempted to get pregnant or became pregnant. During the study, 2165 women were examined medically for infertility and 438 were found to be infertile due to lack of ovulation. The researchers found that women who ate two or more servings of lowfat dairy foods per day, particularly skim milk and yogurt, increased their risk of ovulation-related infertility by more than 85 percent compared with women who ate less than one serving of lowfat dairy food per week (Human Reproduction, online February 28, 2007). Chavarro advises women wanting to conceive to consume high-fat dairy foods like whole milk and ice cream, "while at the same time maintaining their normal calorie intake and limiting their overall intake of saturated fats in order to maintain good general health." Once a woman becomes pregnant, says Chavarro, "she should probably switch back to lowfat dairy foods." No one has looked at the effect on fertility of lowfat dairy for the developing fetus and for growing school children. Odds are that infertility due to life-long fat starvation will not be so easily reversed by a temporary return to high-fat dairy foods.

And Fatter?

Will lowfat milk served in schools not only make our children infertile, but also fatter? That's the conclusion from a 2006 Swedish study which looked at 230 families in Goteborg, Sweden. Almost all of the children were breastfed until five months and 85 percent had parents who were university educated. Seventeen percent were classified as overweight, and a higher body mass index (BMI) was associated with a lower fat intake—and those on lower fat diets consumed more sugar. A lower fat intake was also associated with high insulin resistance (http://www.ub.gu.se/sok/dissdatabas/...y.xml?id=6979).

Whole Fat Milk, Lower Weight Gain

In yet another defeat for the lowfat, you-must-suffer-to-lose-weight school of thought, a Swedish study has found that women who regularly consume at least one serving of full-fat dairy every day gained about 30 percent less weight than women who didn't. The researchers, from the Karolinska Institute in Stockholm, looked at the intake of whole, sour, medium- and lowfat milk, as well as cheese and butter for 19,352 Swedish women aged 40-55 years at the start of the study. The researchers report that a regular and constant intake of whole milk, sour milk and cheese was significantly and inversely associated with weight gain (that is, those consuming whole-milk products did not gain weight), while the other intake groups were not. A constant intake of at least one daily serving of whole and sour milk was associated with 15 percent less weight gain, while cheese was associated with 30 percent less weight gain (American Journal of Clinical Nutrition, 2007;84(6):1481-1488). This wonderful scientific news has not inspired WebMD to remove their guidelines to eating "fabulous foreign foods." The trick, they say, is to avoid dishes made with coconut milk in Thai restaurants; ghee, beef and lamb in Indian restaurants; and cream soups, cream sauces, béarnaise, creamy dressings, pâté, fatty meats, duck and sausages in French restaurants (onhealth.webmd.com). In other words, enjoy your meal out but not too much.
Full fat milk, if you're going to do dairy, gets you more calories and nutrients for the same price. The teeny little considerations about fat or no fat in a PWO feeding is so minor IMO as to make it a non-issue.

Kevin Perry 02-21-2009 07:12 AM

hmm I have a tendency to stick to whole milk for PWO but im sure skim will workout just fine since it has less fat.

You making chocolate milk? :)

Mike ODonnell 02-21-2009 08:18 AM

Full fat is fine, skim tastes like crap anyways....Lyle did a whole thing on PWO and comparing milk to Surge...good read on his blog.

Steven Low 02-21-2009 10:07 AM


Choco milk works too...

Chris H Laing 02-21-2009 12:57 PM

K im glad to know everyone likes whole for the PWO. I dont wanna go back to drinking skim milk...

Garrett Smith 02-21-2009 01:43 PM

Well, obviously calves have trouble getting "bigger" because of all the fat in milk... :-P

Daniel Olmstead 02-21-2009 02:12 PM

Curious: so would you consider milk (2% or whole) to be a superior PWO drink to, say, apple juice with a little unflavored whey mixed in? I had been thinking the apple juice would be better due to the lower fat content speeding sugar absorbtion, but this thread is making me reconsider.

Garrett Smith 02-21-2009 02:36 PM

PWO or no PWO, it all depends on proper training and what the goal is. Daniel, state what your goals are and what kind of training you're doing to get there.

I don't do PWO, really. I haven't missed it, based on my current goals. If/when I decide I need to push the top of the 85kg weight class, I'll start worrying about PWO.

I think most of the PWO stuff is mental gymnastics, or that folks who really notice it are either trying to gain weight or they have insufficient diets to cover their needs already (ie. lacking protein intake in general, so PWO fills the hole).

Steven Low 02-21-2009 07:26 PM


Originally Posted by Daniel Olmstead (Post 51210)
Curious: so would you consider milk (2% or whole) to be a superior PWO drink to, say, apple juice with a little unflavored whey mixed in? I had been thinking the apple juice would be better due to the lower fat content speeding sugar absorbtion, but this thread is making me reconsider.

The studies say that whole milk is better... so drink whole milk. The fat actually helps.

Peruse pubmed if you doubt it. :)

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