The Consumer Education Project of Milk SA

Will milk help me to build muscle?

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Building muscle tissue requires sufficient stimulation, such as resistance exercise, together with a healthy, balanced diet that provides adequate energy and muscle-friendly nutrients such as protein. Consuming milk can contribute to muscle building as it is rich in high-quality protein.

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Muscle protein anabolism implies that muscle protein synthesis must exceed muscle protein breakdown. Building muscle tissue requires sufficient stimulation, such as resistance exercise, together with a healthy, balanced diet that provides adequate energy and muscle-friendly nutrients such as protein. Consuming milk can contribute to muscle building as it is rich in high-quality protein. This means that it provides all the essential amino acids (building blocks of protein) the body needs.

Milk protein consists of 80% casein and 20% whey. Whey is particularly rich in the amino acid leucine, which is recognised for its role in rebuilding muscle protein. Current research shows that the consumption of milk after resistance exercise is an effective option for stimulating muscle growth, both in men and in women.

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