A significant part of a bodybuilder's journey to their desired physique is the bulking phase. During this phase, bodybuilders are looking to maximize their calorie intake to enhance performance, recovery, and ultimately, muscle growth.
There are ample amounts of food items that prove to be very useful during the bulking season, though milk is perhaps one of the most overlooked and under-utilized.
It goes without saying that you should be swapping water for milk in your protein shakes, whether that’s a protein powder or a homemade shake, as it’s a very efficient way to boost your overall calorie and nutrient intake.
Additionally, most kinds of milk are also loaded with key nutrients for muscle growth and can often be more hydrating than water.
Though, with the many types of milk available, how do we know which one we should be drinking?
This article gives you the run-down on the most popular kinds of milk and which one is best to drink during a bulking phase!
Top 3 Milks for Bodybuilders
1) Cow’s Milk
As an excellent source of nutrition, cow’s milk is the most popular dairy milk.
It is a rich source of protein, which, of course, is the most essential nutrient for promoting muscle growth and repair.
Approximately 80% of milk protein comes from casein and the remaining 20% comes from whey. Both casein and whey are complete proteins, meaning that they contain all 9 essential amino acids.
Though, whey is especially important when it comes to muscle growth as it is abundant in branched-chain amino acids (BCAAs). These amino acids are the driving force behind muscle protein synthesis, the process of building and repairing muscle tissue, thus enhancing recovery.
Cow’s milk comes in 3 main forms:
- Whole or full-fat
- Skimmed
- Semi-skimmed
The primary difference between these forms is the fat content, with skimmed and semi-skimmed containing less fat per serving.
Though, it goes without saying that whole milk comes out on top here for maximizing a bulking phase. The additional calories would go a long way and would be the better choice for promoting muscle protein synthesis. This makes it the superior milk for bulking!
2) Nut Milk
While whole milk is the better choice for bulking bodybuilders, unfortunately, this is not the option for everyone, particularly those who are lactose intolerant or have specific dietary preferences.
Nut milks are an increasingly popular alternative to dairy milk, but are they good for bulking?
Almond and cashew milk are likely the most popular choices among all of the nut milks. While the actual nuts themselves should be a staple in a bodybuilder's diet due to the high nutrient and calorie content, the milk versions don’t quite provide the same profile.
The process of making these milks removes much of the calories. This is also the case for hazelnut milk, which appears to be the most appropriate nut milk for bulking, but still does not come close to whole milk.
These milks are not the best choice when it comes to packing on muscle. While they are great and tasty dairy alternatives, they are typically low in protein and calories, which ideally need to be high during a bulking phase.
3) Dairy-free Milk
In comes our third and final milk - dairy-free milk!
This includes the likes of coconut milk, which is a very good alternative for those with nut allergies. Though, coconut milk comes under the same umbrella as nut milk regarding the lack of protein and calories.
However, enter soya milk!
This plant milk really does save the day when it comes to bulking-friendly, non-dairy milk.
Soya milk is made by soaking, crushing, and cooking soybeans before extracting the liquid. As we know, soya is one of the best sources of plant protein, so is clearly the better choice among all the plant milks we have discussed.
Soya can actually be just as effective as whey when it comes to leucine content and muscle growth!
The Bottom Line
Nowadays, there are many options when it comes to milk. Though, the options are slimmed down when it comes to the best one for bulking!
Upon diving into the nutritional content of these milks, it is clear that the two that come out on top as the most effective for bodybuilding are whole milk and soya milk.
While whole milk has more calories, and is thus the better option of the two, soya milk can be just as effective as whey for muscle building.
So, if you don’t mind consuming dairy, opt for whole milk. Though if you are seeking a plant-based alternative to maximize your gains, soya milk is perfectly capable of this!
