You should drink fat-free milk after training

Muscle tension and the availability of amino acids are essential for muscle protein synthesis and muscle growth. muscle growth growth. Many studies have shown that supplementation with protein or amino acids before or after exercise promotes protein synthesis. These supplements provide amino acids that are necessary to promote tissue repair and muscle hypertrophy. Proteins also stimulate insulin secretion, which accelerates the transport of amino acids into muscle cells and gives protein synthesis a boost.
Researchers at McMaster University in Canada found that milk protein consumed after training with weights stimulated post-workout protein synthesis more than soy protein. This study examined the effect of post-workout supplementation consisting of either fat-free milk, fat-free soy protein or carbohydrates(maltodextrin) on protein synthesis in 56 healthy young men participating in a 12-week weights training program. Muscle mass increased in most members of the group that consumed fat-free milk after training.
Fat-free milk is cheap, readily available and a good choice for bodybuilders looking to maximize muscle growth.
(American Journal Clinical Nutrition, 86: 373-381, 2007)