The Role Of Dairy In Your Physical Fitness Program: Part I

By Author: Jonathon Hyatt
Total Articles: 5
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Dairy - it's one of the most controversial food groups, and every bodybuilder, nutritionist, and so-called fitness expert seems to have a religiously-held opinion about the stuff. Some say it's muscle-building gold, and others love it for its calcium and vitamins. However, there are plenty of people who hate milk products because they contain lactose, fat, and allergenic proteins called caseins. So, what's the truth about dairy? Read on to find out moreLactose: The Real TroublemakerFor many people, the lactose in milk presents some serious problems. Although it's not very sweet, lactose is actually a sugar. However, it doesn't get digested in the same way as glucose or starch. Some people's bodies can use it for energy, but others are severely intolerant. In fact, even people who don't realize they're lactose intolerant can still have gastrointestinal problems when they drink a lot of milk. This is especially true for people who consume a gallon or more per day to build muscle.Furthermore, lactose has a tendency to spike your insulin sky-high. If you've just completed a gut-busting session in the weight room, and you're having ...
... a post-workout meal - then that's okay. At any other time of the day, though, an insulin spike is just going to make you fat. Without the proper post-training hormonal environment, it indiscriminately shuttles nutrients into your fat AND muscle cells. Having bigger biceps isn't worth having a gut and love handles, as well, now is it?So, what should you do? If you're a relatively thin guy (or girl) trying to gain weight, then milk may serve you well. However, if you're heavier or trying to lean down - you probably want to avoid it. Don't write off all dairy, though, because higher-fat, low-carb milk products that can serve you well.Milk Fat: Is it Really so Bad?The last forty or so years of conventional nutritional wisdom says that plant fats are good, and animal fats are bad. Nothing could be further from the truth! Sure, olive oil, coconut oil, avocados, and nuts are all great sources of "healthy" fat - but so are beef, pork, chicken, eggs, and butter. Yes, they're high in saturated fat, but clinical trials have proven time and again that saturated fat is not the cause of obesity, heart disease, or high blood cholesterol. If anything, sugar and processed starch are to blame for those metabolic disasters.Furthermore, there are plenty of plant-based fat sources that are absolutely terrible for human health. Corn oil, soybean oil, and even canola oil must be highly processed and chemically-treated to extract significant fat. The resulting products are extremely high in polyunsaturated fatty acids, which have actually proven to detrimental to heart health, body composition, and metabolic functioning. Just think about the most common ingredients in cookies, donuts, and other obviously unhealthy foods - processed fats, refined starches, and sugar.Ultimately, it may serve you well to include some fattier dairy in your meal plan - especially if you're on a low-carb diet. Almost everyone can handle butter just fine, as it contains almost zero carbs or casein. Cheese is also safe for most people, although its small amounts of lactose can be bothersome. The biggest danger with these products is that they're calorie-dense and easy to overeat. Just make sure you monitor your intake according to the goals of your physical fitness program.