It's no debate milk is a great way to build muscle. Have you heard that chocolate milk is being marketed as the new athlete's recovery drink? Can post more on that later if you're interested...
But what happens when you're lactose or dairy intolerant or allergic?
How do dairy alternatives line up?
| Milks and Macros |
Kcal |
Fat |
Sat. Fat |
Carbs |
Sugar |
Protein |
| Milk, skim | 83 | 0 | 0 | 13 | 13 | 8 |
| Milk, 1% | 102 | 2 | 1.5 | 13 | 13 | 8 |
| Milk, 2% | 122 | 5 | 3 | 12 | 12 | 8 |
| Soymilk, light | 60 | 1.5 | 0 | 5 | 3 | 6 |
| Soymilk, original | 110 | 4.5 | 0.5 | 9 | 6 | 8 |
| Cashew, original | 60 | 2.5 | 0 | 9 | 7 | 1 |
| Cashew, unsweetened | 25 | 2 | 0 | 0 | 1 | 1 |
| Coconut milk beverage, original | 70 | 4.5 | 4 | 8 | 7 | 0 |
| Coconut milk beverage, unsweetened | 45 | 4.5 | 4 | 2 | 0 | 0 |
| Almond, unsweetened | 30 | 2.5 | 0 | 1 | 0 | 1 |
| Almond, original | 60 | 2.5 | 0 | 8 | 7 | 1 |
| Almond, 5x Protein,unsweetened | 40 | 2 | 0 | 1 | 0 | 5 |
| Hemp, original | 80 | 5 | 0.5 | 7 | 6 | 2 |
| Hemp, unsweetened | 60 | 5 | 0.5 | 1 | 0 | 2 |
| Rice, original | 120 | 2.5 | 0 | 23 | 10 | 1 |
| Rice, unsweetened | 70 | 2.5 | 0 | 11 | 1 | 0 |
Soy
**Don't avoid soy. For people who avoid soy milk because it has been shown to lower testosterone levels and increase estrogen levels consider how long these studies were conducted and how much soy milk the person had to consume in order to actually have an affect. (Ex. One article on bodybuilding.com was bashing on soy milk which led me to read the published study. The subjects were asked to drink 20oz a day for 14 days? I don't know about you but I don't think the average person drinks that much consistently...)
Pros:
- High Protein
- No/Low saturated fat
Cons:
- Less Leucine, so not as effective as Whey for body building, but very comparable
- Linked to increase estrogen levels and lower testosterone levels
Almond
Pros:
- No saturated fat
- Low Calorie
Cons:
- Probably contains carrageenan, an emulsifier with harmful effects on the body
- Low nutritional value* Studies show only about 1 almond is actually used to make a carton. The rest is water.
- Low Protein
Cashew
Pros:
- No saturated fat
- Low Calorie
Cons:
- Low nutritional value* Watered down
- Low Protein
Coconut
Pros:
- Contain MCFAs which are thought to increase metabolism.
Cons:
- Low Protein
Hemp
Pros:
- Highest Omega-3 than any other alternatives
- Nut, dairy, soy, and gluten free
Cons:
- Low Protein
Rice
Pros:
- Nut, dairy, soy, and gluten free
- No saturated fat
Cons:
- Low Protein
- High Carb
In conclusion, drink what you want to drink specific to your goals. Milk is still going to be the best dairy source for bodybuilders, but consider switching it up with the 5x protein almond milk or soy every once in a while. Remember kids, nothing is bad for you in moderation....except for drugs!
References:
Kraemer, W. J., Solomon-Hill, G., Volk, B. M., Kupchak, B. R., Looney, D. P., Dunn-Lewis, C., ... & Volek, J. S. (2013). The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66-74.
http://www.bodybuilding.com/fun/the-best-cows-milk-alternatives.html
https://silk.com/
http://sodeliciousdairyfree.com/