Does Milk Give You Muscle Mass?

Written by Kevin Rail; Updated December 27, 2018

Building muscle mass takes a dedicated effort inside and outside the gym. Lifting weights is an important part of this game plan, but there's more to the equation. If your muscles do not get the right nutrients, your results will be compromised. Milk is a good liquid to add to your diet, however, it will only build muscle mass under specific conditions.

Muscle Building

When you lift weights your muscles experience small tears, then heal over the course of a few days, growing bigger and stronger. By progressively adding weight, you repeat this process and gain muscle mass. If you just drink milk, without performing any form of weight training, it will not add muscle mass. Drinking milk in conjunction with a solid weight training program will garner the desired results. If you drink too much milk without increasing your activity levels, you may gain body fat instead of muscle mass.

Protein Recommendations

The daily recommended intake of protein for the average person is .8 grams per kilogram of body weight. If you are trying to add muscle mass, you need a higher intake due to the rigorous demands of training. According to the Georgetown University website, an intake of 1 to 1.8 grams per kilogram of body weight is more optimal for people who weight train. Aim for the higher end of the intake recommendation if you do intense training.

Complete Proteins

Protein is a macronutrient important for cell regrowth, and more importantly muscle building. It is composed of organic compounds called amino acids, which are often referred to as the building blocks of muscle. Essential amino acids need to be consumed from food because the body does not make them naturally. Animal products and derivatives contain all the essential amino acids, and they are called complete proteins. Dairy products, such as milk, fall into this category, which makes milk a good beverage to add to your muscle-building diet plan. A cup of whole milk has about 8 grams of protein.

Multiple Meals

Consuming high amounts of protein in two or three meals to meet your needs can be difficult. This is why a lot of bodybuilders and dedicated weight lifters eat multiple small meals throughout the course of the day. By eating every two to three hours, your muscles consistently get fed and you keep your metabolism elevated. Including a serving of protein in each one of these meals promotes muscle mass according to Sports Dietitians Australia. Consuming three meals and having small snacks in between is effective as well. Milk is a good source of protein to use in this plan.


Calcium is an electrolyte mineral that strengthens bones and teeth. It also plays a key role in muscle contraction and expansion. Milk is high in calcium, which can benefit you in the weight room, and further promote muscle gain. A cup of whole milk contains 276 milligrams of calcium. This is about 28 percent of the recommended daily intake for men.

Post Workout

After you finish a workout, your muscles are like sponges and primed to absorb nutrients. A good way to boost recovery and promote muscle gain is to have a liquid meal. Liquids absorb quickly and kickstart the recovery process. According to a study performed at McMaster University, drinking milk immediately after intense weight training promotes muscle gain.

About the Author

Kevin Rail


bibliography-icon icon for annotation tool Cite this Article