What Milk Should I Drink for Lean Muscle?

Lean muscle is metabolically active tissue that relies on proper nutrients for growth and recovery. One of those nutrients is protein, also known as a macro-nutrient because the body needs it in high amounts. Milk is a common source of protein. Cow's milk consists of two types of protein called casein and whey, which are also extracted and formed into cottage cheese and powdered formulas. In addition to cow's milk, other forms of milk can build lean muscle.

Fat Free

Achieve lean muscle mass by cutting calories and exercising. This causes a caloric deficit that will lead to fat loss and muscle gain. In this case, fat-free milk would have the fewest calories but still have the same amount of protein as regular milk. An 8-oz. serving has 90 calories and about 9 g of protein.

Mass

When it comes to bulking up, the idea is to gain mass by adding lean muscle. Don't skimp on calories, so whole milk is the best option for this scenario. An 8-oz. serving of whole milk has about 150 calories, 8 g of fat and 8 g of protein.

Post Workout

With high-intensity workouts, the muscles get worked a lot. Muscle fibers get broken down, and glycogen gets depleted because it is used for energy. When the workout is over, start the recovery process by getting nutrients to the muscles. Consume a fast-absorbing carbohydrate with a good source of protein. Chocolate milk can satisfy both of these needs.

Muscle Milk

Muscle Milk is a supplement that is used to assist with weight loss, toning and building lean muscle mass. It has a combination of calcium caseinate, whey protein isolate, whey protein concentrate and whey peptides that combine to replicate a mother's milk. It comes in a powder that can be mixed with water or milk, and it also comes in ready-to-drink containers. Muscle Milk can keep the muscles fueled and help preserve lean muscle mass.

Vegans

Because milk is derived from a cow, it isn't an option for vegans and some vegetarians. Milk also contains lactose, which cannot be broken down by some people. Soy milk, almond milk, hemp milk and rice milk are alternatives. All of these milks come in various flavors, and they are enriched with the nutrients that regular milk has, such as calcium and vitamin D.