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Believe it or not, most athletes are vitamin D deficient! Sure, you could simply take vitamin D and calcium supplements to get the fat-loss benefit, but recent re- search shows that consuming dairy while dieting trumps dieting with calcium and vitamin D supplements alone. This is supported by studies illustrating that low vitamin D levels are associated with weight gain and increased calcium ingestion leads to greater fat loss. According to the science, enhanced weight loss may be linked to increased calcium and vitamin D in the blood. Many bodybuilders tell us they avoid all milk products before a show, but researchers say consuming dairy products regularly can help you lose fat. Over the years, we’ve seen mixed feedback on whether you should drink milk while dieting. The amount of protein, in grams, per 1-1/2 cup serving of cottage cheese, making it among the very best protein-rich dairy foods. In addition, milk consumption has been shown to lower the catabolic Science shows the calcium in milk is beneficial for bone and dental health, supports many metabolic processes and is uniquely bioavailable. Milk also contains valuable immune system support factors such as lactoferrin and anabolic hormones like bioavailable insulin-like growth factor (IGF-1). Not only that, but these key nutrients maintain substrates needed for forceful and repeated muscle contraction. Its protein, calcium and D promote healthy bone development and provide buildingblocks for muscular growth. Milk provides complete and balanced nutrition including protein and calcium, and is usually fortified with vitamins A and D.

It’s a food that has evolved to near perfection, and we all know that eating a variety of high-quality foods optimizes growth. The fact that dairy products contain an abundance of high-quality aminos should make them an attractive protein source after all, milk was designed by nature to encourage muscular development. The protein fraction is made up of 80% casein and 20% pure whey, which contains a high concentration of essential amino acids including the branched-chain version. Within the solid fraction there’s 37% lactose, 30% fat, 27% protein, and 6% ash and minerals. Whole milk can be broken down to 87% water and 13% solids. With the extensive marketing of protein supplements, we commonly overlook the fact that all whey and casein protein products are isolated from cow’s milk.

News flash: This couldn’t be further from the truth! Why? It’s primarily due to misplaced fear based on anecdotal claims that milk will make you fat and has low biological value.

Yet over the past several years, lifters have moved away from milk as a regular source of protein. In the late ’80s, guys even mixed protein shakes with whipping cream - a recipe that could be found in Arnold’s Encyclopedia of Modern Bodybuilding. In the past, good old-fashioned milk played a vital role in the bodybuilder’s diet.