CNN.com reports that a study from the American Journal of Clinical Nutrition showed that skim milk will help build almost twice the amount of muscle as soy beverages post-workout. Whey and soy proteins are quickly digested and temporarily increase amino acid levels in the blood. But, milk proteins, such as casein, provide a gradual and slower increase of amino acids. The “slower” proteins keep muscles from breaking down.
The study of men who drink milk rather than a soy beverage had a much larger “muscle uptake” of amino acids. The results of the study suggested that “gains in muscle mass would be twice as great with milk as with soy.”
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