Thread: How to Cut
View Single Post
Old 12-07-2005, 10:06 AM
EricT EricT is offline
Rank: Heavyweight
Join Date: Jul 2005
Posts: 6,314

Originally Posted by hrdgain81
i forgot to mention this for eric before, I know X said that milk has processed sugar, and you mentioned that it doesnt. Another reason to stay away from milk is that the lactose causes insulin spikes, and can leave blood sugar levels unstable. I would suggest lactose free milk for pwo (because the milk still has sugar processed or not) and water for the pre workout shake.
Absolutely, that's why I said it's considered a simple sugar, albeit a naturally derived one. In fact, it's the only significant carbohydrate of animal origin.

The lactose has to be acted on by the lactase enzyme before it can enter the bloodstream. It contains one molecule of glucose and one of galactose, so it's actually a disaccharide. Once it is broken down by enzymes into glucose and galactose, the two sugars have about the same rate of absorption.

Whole milk has a gycemic rating of around 27, skim milk of around 32. See how it goes up when you take away the fat? Even standard chocolate milk only goes up a couple of points. Milk is considered to have a slow effect on blood sugar levels, not a fast rise, or a corresponding insulin spike. Everybody seems to forget that you have to consider the glycemic impact of the food as a whole, not just the type of sugar that food contains. It's certainly not just a matter of monosaccharide vs. polysaccharide. Starches are polysaccharides, or complex carbs, but potatoes and white breads have a significant and quick effect on insulin levels, even more than a slice of cake minus the frosting in most cases, even though all that simple sugar is added to the cake. Again, the context (And please, everyone, I am not saying to eat a bunch of cake).

If you were to actually add processed sugar to milk, like the corn syrup I mentioned, then I am sure you would be raising the glycemic impact (although I wouldn't be surprised if it weren't all that much). I'm not preaching drink milk, however, if it doesn't fit into your diet. Still a lot of extra calories, and extra fat if you drink whole, even worse. But look at the ratio of macronutrients in say, 2% milk (given, the high % of sat. fat) and take into account the actual glycemic imact of it, and it looks a little better. It's a complex issue, for sure.

I'm also not saying that the glycemic index is something you can always hang your hat on. I mentioned that milk has a slow effect on blood sugar levels, but I don't know if it's a steady effect. Perhaps, as you mention, it could leave levels unstable, although I've never come across any data to support the idea. I personally think that there is no reason to stay away from milk because you think it is going to shut down fatty metabolism due to an insulin spike. Obvisouly, people may have other reasons to stay away from it.

I wouldn't recommend milk at all for pwo for the same reasons I've mentioned above. I would only use water. Milk is going to slow down absorption of your pwo shake just when you want to get the carbs and protein to your muscles as quickly as possible. As far as preworkout, I really don't know.

Lactose free milk has the lacase enzyme added to it. So, while it is lactose free, it's not sugar free. Theoretically, the glucose and galctose is still there. But it's not the sugar I'm talking about in terms of pwo, and I don't even think fat-free is good. I only ever use water to mix my shake post-workout.

Sorry, Hrdgain, to write such a long response to such a short comment. I just want to be as clear as possible in what I'm saying.

*Edit* Milk and Insulin Spikes -

Last edited by EricT; 07-08-2006 at 07:46 PM.
Reply With Quote