Is Low Fat Milk Good To Have Post-Workout?

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You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.

  1. Is low fat milk good to have post-workout?
  2. My nutrition and exercise are spot-on. Why don’t I have a six-pack?
  3. I have some broken spinal discs. What are some exercises I can safely do?
  4. What do you think of NuGo Slim Bars?
  5. My medication makes it hard for me to lose weight. Any advice?

Question #1 – Is low fat milk good to have post-workout??

Question: Thank you Dr. Seltzer for sharing your thoughts on Whey Concentrate vs. Whey Isolate. Interesting to hear about whey protein isolate/concentrate from a medical perspective. In the absence of whey protein, would low-fat milk be a good substitute for post-workout? I’ve always thought that the mixture of whey and casein would result in both fast and sustained absorption of protein into the body and hence be good. – Alexander
 How Do You Measure Muscle Gain?
Answer: Yes, Alexander. Low-fat or skim milk is a very solid post workout choice. While I think whey is the best post workout choice if you can eat a whole food meal within an hour or two, if you cannot, a mix of faster and slower proteins is absolutely a better option. And even if you do eat soon after completing a workout, low-fat milk will still work very nicely.

Charlie Seltzer ( Charlie Seltzer, MD, CES, DABOM)

Question #2 – My nutrition and exercise are spot-on. Why don’t I have a six-pack?


Question: Hi. I have a question. I have been in bodybuilding for almost 3 years. I have plenty of knowledge about my numbers (BMR, calorie deficit, etc) and nutrition. My body fat is around 11%, I’m 170 cm tall and 154 pounds. Actually, I like my body appearance but I have tried everything to shed the last bit of ab fat and still I can only see a four-pack. I do HIIT 3-4 times a week after weights and everyday I eat fewer calories than I burn (200 gr protein, 100-150 gr of carbs and 10.20 gr of fat and EFAS).

In conclusion, I want to shred my abs and have a whole six pack. Do I just need patience or do you have any advice? Thanks. – Pedros

 How Do You Measure Muscle Gain?
Answer: Pedros, it sounds like you are certainly a more advanced trainee and congrats on achieving impressive results. According to your macronutrient intakes (protein, carbs, and fat), you are eating around 1600 calories per day, which sounds reasonable given your height and weight and your desire to lose body fat. There are a few things to consider:

  1. Some people really only have a 4 pack, the last two “packs” are not as pronounced, even if all fat is lost
  2. You can help develop your lower abs more with hanging leg raises and leg raises on the ground
  3. Losing a little more lower abs body fat by taking your calories back up to around 2,000+ (because over time, from long periods of dieting, metabolism can decrease) then start with dieting over again

Finally, 10-20 grams of fat doesn’t sound high enough at all. At least 15% of your calories should be coming from fat. If anything, I would drop 50 grams of protein of your diet and add at least 20-25 grams of fat (protein/carbs have 4 calories per gram, fat has 9 calories as you know). Somewhere around 20-25% of total calories from fat is a better bet. And one last thing, you already have a low level of body fat, so be careful not to go too low – be sure your energy levels stay high and you feel great. The aesthetic is not worth it if you don’t feel great.

Marc Perry ( Marc Perry, CSCS, CPT)

Question #3 – I have some broken spinal discs. What are some exercises I can safely do?

Question: I broke some discs in my lower back 3 years ago which has affected the nerves and gives me a lot of leg pain. I have put on 8 kilos and have struggled to exercise to lose weight. I take painkillers to walk most days and try to do some hand weights and generally whatever I can manage on the day… I’m wondering if anyone has any tips to help me out with manageable effective workouts for my situation. Cheers – Karren
 How Do You Measure Muscle Gain?
Answer: Karren,
I would advise you to see a Physical Therapist or Chiropractor to help remedy your back issue before performing any type of exercises that may agitate you even further. In the mean time I suggest concentrating on your nutritional choices which is a huge part of losing fat. You can check out some nutritional tips and ideas in the free Get Lean Guide on BuiltLean.com. Good Luck!

Kwesi (Kwesi Peters, CPT, Community Manager)

Question #4 – What do you think of NuGo Slim Bars?


Question: I’ve been eating NuGo Slim bars. Three of their flavors have only 2 grams of sugar (no artificial sweeteners). As a reformed sugarholic, this is very important!

While they don’t quite meet the criteria in this article (See: How to Choose A Healthy Protein Bar), they are much better than all the other bars I’ve researched (including all the bars sold in Whole Foods).

But, I’m open to trying a new (healthier) protein bar, so I’ll definitely order these RISE bars.

Any input about the NuGo slim bars is greatly appreciated! – Ellen

 How Do You Measure Muscle Gain?
Answer: Hi Ellen,
I’ve reviewed these as well elsewhere. In brief, not a bad value and good fiber content, but as you mentioned, they don’t meet the criteria set forth in this article. And yeah, I agree, Whole Foods is becoming notorious for carrying a lot of “organic” junk food :/

Bill ( William Lagokos, Ph.D.)

Question #5 – My medication makes it hard for me to lose weight. Any advice?

Question: Ok I just found you and I need advice. I am 54 years old, 5’5.5 tall, and lets skip the weight and just say too much. I have asthma that is aggravated with cold air and excessive movement… I have had to take high doses of prednisone through the years and that is not the full reason I exceed a decent weight but has definitely caused some of the weight gain. At one point I was up to 260lbs, and with time and patience (and drinking water 30 minutes before eating anything) and cutting my servings in half and saving the second half for lunch the next day and just leaving the table hungry (but not starving), I was able to get down to 220lbs… I was very proud of myself… well, I’m back on prednisone again and although not up to 260 (yet), I’m struggling to not get that far again. What can I do to improve my health, lose this weight, and not aggravate my asthma? I do have hand weights that I try to work with, and I have to walk up and down 12 steps to get to the office where I work four to five days a week. I know this isn’t a lot of exercise, but it’s something. I don’t have money for expensive equipment or a gym membership. Do you have any ideas/suggestions? – Katherine
 How Do You Measure Muscle Gain?
Answer: HI Katherine,

As you likely know, prednisone is a corticosteroid medication that can be effective for controlling inflammation in your body. The challenge, however, is that it can cause weight gain through a combination of fluid retention, increased appetite, and decreased activity due to inflammation. Here‘s a helpful article on the basics of prednisone and weight gain.

If you are looking to exercise, I think the best option is to seek medical assistance. If you came to our personal training practice in NYC, we would refer you out to medical professionals and at the very least require a medical release form be filled out by your doctor in order to take you on as a client. The point is that when you have medical issues, a doctor who ideally appreciates the value of preventative medicine is your best bet to offer guidance. From there, if you can find a personal trainer / exercise expert who has knowledge of corrective exercise and working with people like yourself on medications to lose weight and get in better shape, that’s your next best option. If you have a tight budget, you may be able to work with this individual either once per week, once per month, or have them draw up an exercise program for you. In terms of nutrition, I recommend tracking your calories to get them under control => 7 Reasons To Keep A Food Journal

Best,

Marc Perry ( Marc Perry, CSCS, CPT)

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2 Comments on “Is Low Fat Milk Good To Have Post-Workout?

  1. Rohit
    May 25, 2013 #

    Hi Marc,
    I workout late in the night around 9 PM to 10:30 PM, 5 days a week mainly because of my nature of work-shifts. I sleep around 12:30 AM which leaves me with around 2 – 2.5 hrs post workout before I go to sleep. I actually have my dinner like 30 mins post-workout around 11 PM.
    It is suggested that one should not take high carbs for dinner but since its post-workout snack (and it happens to be my dinner), is it okay to take high carb and high protein diet for the dinner as post workout nutrition or should i go for high protein and low carb dinner? This is my biggest dilemma !! :-(

  2. Z
    May 27, 2013 #

    Re: Q2,

    Marc I think I’ve read you’re not a fan of refeeds, but couldn’t a properly done refeed on a regular basis keep your metabolism from stalling out?

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