Is Milk Good for Gaining Mass?

by admin on May 24, 2013

I’m sure you’ve heard about the debate regarding milk and its effects on body composition.

Milk has been enjoyed for thousands of years, but what it can offer you in terms of mass gain has been the subject of debate for the last 5 or 6 decades.

There was a time when bodybuilders of the 40′s and 50′s chugged milk by the gallon. They must have been doing something right because they looked pretty darn good, especially for that era. So, how much good can milk do for your body?

Calories In vs. Calories Out

Like anything else you eat or drink, if your total daily nutritional/energy consumption is more than you burn, you’ll gain mass. If you drink a lot of milk, you’ll find that you reach your daily energy requirements fairly quickly, particularly if you choose whole milk.

Per one cup, whole milk contains around 150 calories, 2% has 137 calories, 1% has 105 calories, and skim milk has around 91 calories. If you want to gain mass, you should choose whole milk since it is more nutrient-dense. If you want to lose weight and aren’t willing to give up your milk, skim milk is probably your best choice since it will leave you more daily calories for food.

Why Milk?

If your goal is mass increase, you may find it easier to pack away more healthy calories, fat, and protein from a liquid source compared to food, particularly if you have a small appetite. It’s easy to prepare and store, and it’s fairly inexpensive.

My personal preference and recommendation is to consume organic or hormone-free versions due to the chemicals in non-organic or hormone free. Conventional dairy farms will often inject the cows with rBGH (recombinant bovine growth hormone) to increase milk production. There are some concerns that these hormones can adversely affect the people who consume the milk.


There is actually a “diet” for using milk to gain weight, called GOMAD (gallon of milk a day).

According to GOMAD, you can gain 25 pounds in 25 days when you drink one US gallon of whole milk each day and perform weighted squats. One gallon of whole milk a day works out to about an extra 2400 calories per day. Add that to a regular diet of 2600 calories from food and other beverages, and you’ll be eating 5000 calories a day.

The gains you’ll experience won’t come from just the calories, though: you’ll also benefit from the protein, saturated fat, and carbohydrates.

Protein is made up of amino acids, the building blocks of muscle cells. The protein in the milk will help you to gain muscle and prevent muscle loss. One gallon of whole milk contains around 123g of protein.

Research has also shown that there is a correlation between increased saturated fat intake and increased testosterone production.  Each gallon of whole milk has 127g of total fat, approximately 72g of which are saturated fat.

One gallon of milk contains 187g of carbohydrates. Carbohydrates in general help you to gain weight due to their insulin spiking effects. The dextrose in the milk, in particular, spikes your insulin, which tells your body to shuttle proteins into your muscles. This aids in muscle repair and growth.

Bottom line: if you’re trying to gain mass, consider adding more milk into your diet.

The other thing that helps build mass is testosterone.  Milk helps you produce more with its fat content, but I have a favorite supplement for boosting T-levels that I call my “unfair advantage” – it works like crazy and has helped 100’s of my subscribers put on mass when everything else they tried failed.  Check it out here.

{ 2 comments… read them below or add one }

Paul May 25, 2013 at 8:46 am

Agreed. But drink only RAW milk (which is quite safe). Pasteurization and homogenization alters the protein and fat structure as well as vitamin, mineral and enzyme content making them less available. Raw milk contains more vitamin C, CLA (fat burner) and probiotic cultures.


ami May 25, 2013 at 10:42 am

I agree with your suggesting milk!
When I was almost 50 years younger, I used to drink 6 (six!) liters of skim milka day!
Why skim milk? Because on the 60s people thought, that fat would make them fat.
Anyway, I developed rather rapidly to be muscular and strong.
I wonder, if I should do the same thing, consume a lot of milk, but this time full-fat milk?


Cancel reply

Leave a Comment

Previous post:

Next post: