The benefits of milk for bulking
Milk is an excellent food for bulking up and building muscle mass as it is not only extremely easy to consume, but it also contains a great ratio of protein:carbs: fats. Before we get into the discussion of whether milk is necessary when bulking, I must state now that if you are looking to add mass and want to incorporate milk into your diet then always go for semi-skimmed at an absolute minimum. I would personally recommend gold top milk, which is usually un-homogenised (i.e. the fat is not dispersed into the milk and will therefore form a cream at the top of the bottle) as it contains more calories per 100ml than standard full fat milk (blue top). Blue top milk contains around 65 calories per 100ml, whereas as gold top contains around 85 calories per 100ml. Plus, don’t forget that the protein in milk (80% casein and 20% whey) is used to make whey protein, so you can’t really get a better source of protein.
Is milk required to bulk up and add mass?
Now to the question of whether milk is necessary when bulking up…the answer is no, it isn’t. The only thing that is necessary when it comes to food consumption is consuming enough calories, protein, carbohydrates and fats to facilitate growth. No food is absolutely necessary – not even chicken, eggs and whey! I do also consider vegetables as something that are vital to a bodybuilding diet as a healthy body is an adaptable body and we want our bodies to change as quickly (and as healthily) as possible, so ensure you consume a lot of those. I know a lot of people aren’t a fan but even if you can get through several raws carrots and an apple or three throughout the day then you’ll do yourself some good.
Although milk is required to bulk up I would always recommend that those who aren’t lactose intolerant should consume milk as an easy way to add calories to their diet. One of the most common mistakes people make when bulking is by not eating enough. This is usually done because they are scared of getting fat…which is ludicrous for several reasons. Firstly, you need lots of calories to grow, and secondly, you don’t get fat that quickly – it takes a lot of over consumption of food for several weeks on end to start laying fat down. But, as explained in the MASS EXPLOSION bulking guide, we can actually a large percentage of fat gain by having optimal nutrient timings. But, it must be noted that gaining fat comes as part and parcel of a bulk. You will gain fat, but you can certainly control it and minimise it if you do it correctly.
When is the best time to consume milk?
One of the great benefits of milk is that it can be consumed at pretty much any time of the day. It is extremely easy to just add a glass of it to every meal and can even be used instead of protein shakes or as a snack between meals. The protein contained within milk is 20% whey (fast digesting and acting) and 80% casein (slow digesting and acting) therefore if you consume milk throughout the day you’ll get a small hit of protein from the whey, followed by a longer more sustained release of amino acids in the bloodstream from the casein. The fats (particularly in the cases of blue and gold top respectively) will help to slow the release down even more , meaning when consuming milk frequently you’ll never not have increased nitrogen retention (which is caused by a protein surplus and is needed for muscle growth) and will therefore stay anabolic for long periods of time.