A recent study in the June issue of Medicine and Science in Sport and Exercise reported the women who drank two glasses of milk after weight lifting exercise gained more muscle mass and lost more fat than women who drank the energy, sugar-based drinks.
While resistance training is less common an activity women choose, it does have major health benefits. Resistance training is good for muscle and bone health as well as improving metabolic health. Many women also avoid dairy products for they believe they are “fattening” foods/drinks.
For 12 weeks, the study followed young women who did not do resistance training exercises. They began 3 types of training exercises: pushing (bench press or chest fly), pulling (lateral pull downs or abdominal exercises) and leg exercises (presses or curls). Each day the women did not eat or drink 2 hours prior to exercise, except for water. Immediately following exercise and one hour after exercise the women drank either 500ml of fat free white milk or 500ml of a sugar based energy drink looking similar to the milk.
The results were a gain in lean muscle mass without a gain in weight because there was a balance due to loss of body fat. Investigators are not quite sure why there was the loss of fat as well as the gain in muscle. They state it may be the calcium, protein and Vitamin D that may be part of the answer.
The bottom line is that simple lifestyle changes like adding some resistance training and drinking some fat free milk can significantly improve a woman’s body composition! So girls (and guys too-an earlier study found the same results in men) let’s get moving and lifting!!!
Looking for more info about what beverages to drink – the facts about water, coffee, tea, alcohol, fruit juice check out our e-book “You are what you Drink” at http://heart-strong.com/products.html
If you are looking for more heart healthy tips and info please check out our website and our 2 books about preventing heart disease, stroke and diabetes www.heart-strong.com
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