Dairy is one such food choice that many bodybuilders consume daily. However, some renowned names like Jim Morris and Jehina Malik choose to avoid it completely.
So, why do bodybuilders avoid dairy even though it’s known to have numerous muscle-building benefits? In this blog, we will uncover the mystery behind dairy products and bodybuilding.
We will discuss with you the 5 reasons why bodybuilders avoid dairy or milk. We will also try to figure out if all bodybuilders should avoid dairy or not, meanwhile discussing its alternatives.
So, without any further ado, let’s get started.
Key Insights:
- Bodybuilders avoid dairy because they may find it harder to digest.
- Dairy also increases inflammation and almost every bodybuilder wants to avoid that.
- Most bodybuilders can take dairy without any issues but those who want to avoid it have alternatives.
A detailed look into the topic of bodybuilding and dairy consumption offers more in-depth information about who should take dairy and who shouldn’t.
Why Do Bodybuilders Avoid Dairy?
Lately, the consumption of dairy products has created a fuss among bodybuilders. This is because many bodybuilders have started switching to vegan diets as their pre and post-workout meals after strength training.
Being vegan means you don’t consume any animal products. The bodybuilding legend, Arnold Schwarzenegger, has also claimed in an interview that 80 percent of his diet is vegan.
So, why do bodybuilders’ favorite food choices now become unworthy for some of them? Here are the 5 possible reasons that may sound bizarre but are actually quite common.
1. Hard to Digest
Gone are those when milk and eggs are considered healthy food options. Now many people find it difficult to digest dairy products, especially milk.
As a bodybuilder digesting the food that you eat is extremely important because every calorie counts. The main culprit behind this digestive problem is a disaccharide called lactose that is found in milk.
Many people in America are lactose intolerant and that is one of the reasons why some bodybuilder avoids consuming milk and other dairy products like cheese.
Additionally, it is also believed that dairy products are digested slowly even in those people who are not lactose intolerant. This is why health experts claim that the best time to drink milk for muscle gain is not during or before a workout.
Slow digestive foods, especially with a high fat content can result in nausea during the workout, which will obesely affect the body-building process negatively.
2. Can Disrupt Hormonal Balance
Everywhere in the world dairy products, especially milk are linked to strong bones and muscles. However, there are some studies and research that have made people question the effectiveness of milk for muscle growth.
For example, a study published in the journal, Pediatrics International mentions that after taking cow milk testosterone levels decrease in men significantly.
Additionally, it is also believed that cow milk contains a high amount of estrogen and progesterone, which suppress hormones crucial for the testes to synthesize testosterone. As a fitness enthusiast, you must be aware of the benefits of testosterone for bodybuilding and muscle growth.
These studies and popular beliefs have made people rethink about benefits of dairy products and made them ask “Is milk good for bodybuilding or is it just a long-standing lie?
3. High Phosphorous Content
The high phosphorous content in dairy products is also one of the reasons why bodybuilders avoid dairy. Health experts suggest that too much phosphorous in the body can lead to muscle cramps.
What happens is that the increased level of phosphorous in the blood tends to pull out calcium from the bones and muscles.
Calcium plays and vital role in contracting the muscles, hence its deficiency leads to muscle cramps, which affect your performance in the gym.
Additionally, studies have also shown that high levels of phosphorous in the body can interfere with the hormone regulation of vitamin D which is known to support testosterone production.
4. Affects Insulin Sensitivity
While discussing the topic “Why do bodybuilders avoid dairy” most health experts tend to forget about its effects on insulin sensitivity.
A study published in the Journal of Diabetes Research claims that the intake of dairy products can be related to greater insulin resistance, which means lower insulin sensitivity. A person with lower insulin sensitivity will have difficulty in achieving a shredded physique since their body will store the glucose in the form of fat.
Additionally, health experts generally relate higher insulin sensitivity levels with better metabolic health, which is a key for burning fat. This is one of the reasons why most female bodybuilders avoid dairy as they have a much harder time losing fat.
5. Results in Inflammation
Dairy products may have numerous health benefits, but there is no denying that they increase inflammation, which is not good for bodybuilding. Don’t mistake this claim as bro-science because many studies have proved it.
For example, a study published in the Mediators of Inflammation has mentioned that inflammation may contribute to muscle depletion by supporting protein breakdown. Additionally, the muscle inflammation caused by dairy can also lead to health diseases, myositis.
Health experts suggest that the reason behind increased inflammation is the high saturated fat content of dairy products. This is why some consider low-fat milk the best milk for muscle growth.
So, these are the 5 reasons why bodybuilders avoid dairy products, especially when they preparing for a competition. But is its is necessary for bodybuilders to avoid dairy?
Should All Bodybuilders Avoid Dairy?
No, not all bodybuilders are recommended to avoid milk as they also have some benefits too. Only those athletes who are intolerant to lactose or whose bodies are not comfortable with dairy should avoid it.
Dairy products like milk affect the muscle synthesis process in a positive way, which makes it unavoidable. They work as good post-workout meals because of their high-carb content.
This is the reason why milk is also considered good for recovery as it fuels the muscle and supports the repairing process.
Additionally, a scientific study published in The American Journal of Clinical Nutrition has mentioned that using dairy protein (casein) can help to improve lean mass if combined with endurance training.
After reading these muscle-building benefits you must be wondering “Is dairy necessary for bodybuilders to bulk?”
Is Dairy Necessary for Bodybuilders to Bulk?
No dairy products are not necessary for bulking as many vegan bodybuilders have managed to achieve massive sizes during their bulking.
For example, Toree Washington and Suzanne Llano are the two most popular vegan bodybuilders of all time.
They have not used dairy products to achieve their shredded physique and you can do that too. You just have to focus on whole foods that contain good fats, protein, and carbs. Here are some alternatives to dairy products for bodybuilding:
- Almond Milk
- Calcium-fortified hemp milk
- Cashew Milk
- Coconut Milk
- Pea Milk
- Oat Milk
All these milk options are nondairy products and they are extremely useful for vegan and lactose-intolerant bodybuilders. You can also add non-dairy foods like seeds, leafy green vegetables, legumes, and soy products.
If you have decided whether you are going to use dairy for bodybuilding or not, then hold your horse as getting into details may change your mind.
FAQs
If you are serious about bodybuilding, then you must be curious to know more about the effects of dairy on muscles. Go through this FAQ section quickly to get more precise details about dairy and muscle building:
1. Is dairy bad for getting lean?
Dairy products can play with your insulin sensitivity, which can make it a little harder to lose fat. But, the effects will be negligible if you are on a healthy calorie deficit diet and honest with your daily workout routine.
2. Do professional bodybuilders drink milk?
Yes, bodybuilders who are not lactose intolerant drink milk as it influences muscle protein synthesis. Plus, it’s calorie-rich, and many bodybuilders believe in eating more when muscles are sore. Athletes also prefer drinking milk because it’s a good source of protein, fats, and carbs.
3. Is dairy good for weightlifting?
Yes, dairy is good for weightlifting if your body is capable of digesting it without any issues. Studies have shown that dairy products can increase muscle mass, body composition, strength, and exercise performance. All these properties are needed for weight lifting.
4. Does dairy affect muscle growth?
Yes, dairy products affect muscle growth, but whether that effect will be positive or negative can differ according to bodily needs. Some athletes use it daily and some avoid it completely because of its negative effects.
5. What foods trigger muscle growth?
Foods that are good sources of protein and carbs are responsible for triggering muscle growth. Dairy products also come in that category, but beware as they are not suited for everyone.
Conclusion
Gone are those days when dairy products were considered the best food options for bodybuilding. Now in the new era, some athletes have stopped using it.
But why do bodybuilders avoid dairy products nowadays? In this blog, we have discussed the 5 reasons why some athletes have reduced the consumption of dairy products completely.
Additionally, we have also given you some alternatives to dairy products that are helpful for bodybuilding. However, it’s not necessary to avoid dairy products for body-building as only a few athletes with some specific health condition should reduce their intake.
So, are you going to avoid dairy products or use them for bodybuilding?