Milk is often touted as a strong staple for skinny guys who are new to lifting weights and want to pack on a lot of size really quickly – and for good reason. It’s cheap,
Programs like GOMAD (gallon of milk a day) that involve drinking large quantities of milk coupled with a strong diet in order to put on a lot of weight in a relatively short period of time can do wonders for guys who are rail thin and have a very hard time putting on any weight at all.
But... it comes with a lot of unwarranted side effects - a lot of additional fat and water gain, being a chunky bloated mess, and tons of gas. And if you're lactose-free, you can pretty much forget it. Because of all the problems that come from consuming such massive amounts of milk on a regular basis, guys will try and look for substitutes like almond milk and soymilk. The problem is these substitutes aren't even real milk, they don't have the nutritional content that real milk has, and they're not going to do you much good if your goal is to pack on muscle.
For a long time, I decided to ditch milk altogether in favor of making steady progress through the typical bodybuilding staples. The usual tried and tested ones that undoubtedly get results across the board...
- white rice
- white fish (not bottom feeders like tilapia)
- lean ground turkey
About a month ago, a friend of mine introduced me to Fairlife milk and I've amazed at what its managed to do to my body in such a relatively short version of time. I had heard of all the fake milks like almond milk and soy milk, but I had never come across ultra filtered milk before.
Whats so special about Fairlife milk and why should you care as a bodybuilder? Let me give you the run down on why this is, in my humble opinion, one of the greatest tools on the face of the earth for anyone looking to put on size without turning into a bloated fatass!
Fairlife milk is essentially a lactose free version of regular milk with 50% less sugar and 50% more protein, along with lactase enzymes added in. The reason regular milk (even skim) has a tendency to make you look fat and bloated is because of the lactose in it. Even though I'm not lactose intolerant, I hate the effects that lactose brings about on my body, primarily the bloat and the gas.
With fairlife milk, this is completely a non-issue. And on top of that, you need to drink SIGNIFICANTLY less of it to extract the same amount of protein that you would from regular milk. Let's do a side by side comparison.
Now let's compare that to a bottle of fairlife milk -
When reading the label, the thing to keep in mind is that this is per 8 ounce serving. If you're going to be adding a significant amount of milk to your diet, we're obviously going to end up drinking way more than just 1 or 2 measly servings. For comparisons sake, let's say you were to drink just under half a gallon a day of milk (7 servings, or 1.68 liters) on top of your regular food intake. Let's break it down by calories and macros
Whole Milk - 1,050 calories, 56g fat, 77g sugar, 56g protein
Skim Milk - 560 calories, 0g fat, 77g sugar, 56g protein
Fairlife Skim Milk - 560 calories, 0g fat, 42g sugar, 91g protein, no lactose
Fairlife takes the win by a longshot. Not only are you getting a whopping 91 grams of protein per bottle, but you're also getting away with a measly 42 grams of sugar as opposed to the nearly 80 grams you'd get off regular non-filtered milk.
It also has no lactose in it. Why is this significant? Even if you're not lactose-intolerant, this matters because the lactose in regular unfiltered milk is what causes your gut to get bloated, pop out, and gives you gas.
Low sugar + Absence of lactose = Don't get fat and bloated
I chug one of these every night before I go to bed. Since milk is a slow digesting protein, my body has all night long to slowly digest it and get that constant trickle of protein going into my bloodstream while I sleep, kind of like an IV. The best part is when I wake up the next morning, I still look lean instead of like a bloated slob.
In terms of pricing, I like to think of it like a high quality protein powder - minus the amino spiking, fillers, and added bullshit. 1 of these bad boys costs $3. That's $3 a day for an extra ~90 grams of high quality milk protein without having to worry about getting fat or misleading label claims.
The Sweetest Chocolate Milk on Planet Earth
Fairlife comes in 3 varieties - whole milk, skim milk, and 1% reduced fat chocolate milk.
The chocolate milk tastes more like a Hershey's milkshake than something you'd expect to be good for your body. Seriously... if you have a sweet tooth you'll absolutely fall in love with it. And here's the kicker... it has the same amount of sugar you'd expect to find in a bottle of regular bland unfiltered white milk!!
If you're a super skinny guy and you're trying to pack on some size, I'd definitely recommend getting on board with the 1% chocolate fairlife. It will be something you look forward to every damn night. It tastes phenomenal and you'll be getting an easy 91 grams of high quality protein that you otherwise wouldn't have gotten.
Personally, I like to mix mine up 50% skim and 50% chocolate since the pure chocolate one is REALLY sweet. Use whatever combination suits you.
The Struggle of Getting Enough Protein In
Regardless of what your goals are, one of the biggest challenges a lot of guys have to deal with is getting in enough protein on a daily basis. This is true whether you're a beginner who's brand new to lifting weights or even if you're a veteran who's been doing it for 20 years.
Since I've been doing it for a while, I don't see it as "hard" per say, but it definitely can be a pain in the ass sometimes. I have to plan ahead, set a target number for macros, and eat at regular intervals so I have enough space left for the next feeding. Eating 300 grams of protein a day is not something that just happens by accident. You have to plan ahead, be diligent, and make it happen.
Its the reason why low quality protein bars and powders are are prevalent as they are. Companies are well aware that across the board, no matter what your goals are it takes work to hit that number of protein every day, consistently over the course of weeks, months, and years!
If you were to drink one of these a day (or chug a bottle before bed like me), thats 91 grams of clean protein that you don't have to worry about. It costs just about as much as whey on a day by day basis minus having to worry about the problems that plague traditional whey like amino spiking.
Strategically, I believe that drinking it before bed is the best case scenario as far as muscle growth is concerned because milk is a slow digesting protein, which means it takes 5+ hours for it to be completely broken down and absorbed into your blood. Which means your body has an entire night worth of sleeping to break down that 91 grams worth of slow digesting protein and absorb it into your blood and provide you with more gains! Drinking it before bed also means that you have more free space in your stomach during the day to eat solid food.
If you're trying to grow and pack on some serious size, try the milk for a couple weeks and see if you notice any difference at all. I've been having 1 bottle a day for the past month (coupled with a good diet and training plan of course), and its helped me tremendously break through a plateau and get that scale moving up every damn week without making me any fatter.
If you're more sensitive to sugars and easily pre-disposed to gaining fat, I'd stay stick with the skim.
If you can handle a little bit of extra sugar, get the chocolate version. Its like having a rich chocolate dessert and I look forward to it every single night.
Easy Gains + a sweet dessert? That's what I'm talking about!