The April issue of Shape magazine extolled the virtues of nonfat milk for helping to build and strengthen muscles.  In a recent study conducted by Stuart Phillips of the Exercise Metabolism Research Group at McMaster University in Ontario, Canada, women who downed two glasses of fat-free milk after strength training had greater increases in lean muscle mass after 12 weeks than exercisers who consumed a low-protein, high-carb drink.

"Milk contains the protein that seems to suit muscle repair best.  Its unique blend of casein and whey contain amino acids in a pattern similar to muscle protein," says Phillips.  "It also has other essential minerals and nutrients that our bodies need, so it's a convenient package of nutrients and good for you."

Not all "milks" are created equally when it comes to their health benefits.  "Soy drinks that try to mimic milk do nowhere near as well as milk because the protein is entirely different and the nutrients are simply thrown together to create a drink," says Phillips.  "Our data shows that soy protein is inferior to milk in promoting muscle accretion and muscle protein synthesis."

Because nonfat milk has fewer calories than the average sports drink (a cup of nonfat milk has just under 90 calories), it's a smart choice for your waistline too.  Sounds like it's time to grab that milk and get mooving!

Sources: April 2010 Shape magazine; April 2010 Cycling Plus, "Why Milk Is a Cycling Super Drink," Kate Hodgins.