Glycemic Index and skim milk

**bcbrett** · 04-10-2009, 09:44 PM

Ok first off I drink alot of skim milk. at least 1 to 1.5 liters a day, everyday. I dont mind the slight bloat. However i know that in one cup (250ml) there are 11-13 grams of carbohydrates. These are in the form of sugar and on the glycemic index come in at 32. Low gi #s such as those below 55 are considered good for you. I thought sugar was bad but is this one good for you? I am confused here so please enlighten me.

**jamyjamjr** · 04-10-2009, 09:47 PM

phate needs to answer this one, he has an article on it..

from what i understand, the sugars in skim milk arn't simple carbs... dont quote me..

**bcbrett** · 04-10-2009, 09:51 PM

Thanks for the response jamyjamjr. I will wait for phates knowledge

**makod** · 04-10-2009, 11:01 PM

also very interest in this.

I have 1/2 litre in the morning (with 1.5 scoops of banana syntha-6 - tastes like 8 paddlepops mixed into a blender - THE BEST!)

But considering adding another 1/2 litre PWO when i start weights again.

Total of 1 litre of skim milk a day.

Nutritional Information for 1 litre skim milk

Energy: 1760kj
Protein: 32g
Fat Total: 12g
-Saturated: 8g
Carbohydrates: 45g
-Sugars: 45g
Calcium: 1100mg
Sodium: 460mg (anyone know what a total daily figure should be?)
Potassium: 1410mg

Calories: 416

**bcbrett** · 04-11-2009, 05:18 PM

anyone with any knowledge in this????

**bcbrett** · 04-17-2009, 11:06 PM

just bumping this up for some answers. thanks

**Phate** · 04-17-2009, 11:17 PM

Originally Posted by jamyjamjr

phate needs to answer this one, he has an article on it..

from what i understand, the sugars in skim milk arn't simple carbs... dont quote me..

Originally Posted by makod

also very interest in this.

the sugar in milk is lactose and is a simple sugar(it is a disaccharide)

I have 1/2 litre in the morning (with 1.5 scoops of banana syntha-6 - tastes like 8 paddlepops mixed into a blender - THE BEST!)

But considering adding another 1/2 litre PWO when i start weights again.

Total of 1 litre of skim milk a day.

Nutritional Information for 1 litre skim milk

Energy: 1760kj
Protein: 32g
Fat Total: 12g
-Saturated: 8g
Carbohydrates: 45g
-Sugars: 45g
Calcium: 1100mg
Sodium: 460mg (anyone know what a total daily figure should be?)
Potassium: 1410mg

Calories: 416

what is the point of this? ^^^^

sugar isn't "bad", simple sugars have their place like most things, they can kill a diet if taken in large frequent amounts but carbs and the glycogen produced from them are essential

**bcbrett** · 04-17-2009, 11:34 PM

Just curious as to if milk should only be consumed PWO or i it can be consumed with any pro carb meal.

**Phate** · 04-17-2009, 11:46 PM

Originally Posted by bcbrett

Just curious as to if milk should only be consumed PWO or i it can be consumed with any pro carb meal.

i would stick with PWO though it could be worked in to your pro/carb meals, if so just remember to add it into daily totals

**alpmaster** · 04-18-2009, 08:39 AM

Eh, I would keep it away from post workout nutrition because of the casein and I'm gonna go out on a limb and say lactose isn't the best for replenishing glycogen levels? I'd say it depends on how carb sensitive you are as to if/where it should be placed in the diet. I definately like it before bed.

**Phate** · 04-18-2009, 11:31 AM

Originally Posted by alpmaster

Eh, I would keep it away from post workout nutrition because of the casein and I'm gonna go out on a limb and say lactose isn't the best for replenishing glycogen levels? I'd say it depends on how carb sensitive you are as to if/where it should be placed in the diet. I definately like it before bed.

what's wrong with casein during PWO, and don't say that because it's a slower digesting protein it's not a good choice as this is false(unless you back it up with studies or such, those i would be interested in), it is optimal for PWO to contain several differently digested proteins

**jamyjamjr** · 04-18-2009, 03:44 PM

Originally Posted by Phate

what's wrong with casein during PWO, and don't say that because it's a slower digesting protein it's not a good choice as this is false(unless you back it up with studies or such, those i would be interested in), it is optimal for PWO to contain several differently digested proteins

i personaly use a pwo shake that has casein, egg, whey, and like 5 other sources of protien... i feel this is best

it's kinda like a verjayjay, u gotta hit it from all angles

**Phate** · 04-18-2009, 09:37 PM

Originally Posted by jamyjamjr

i personaly use a pwo shake that has casein, egg, whey, and like 5 other sources of protien... i feel this is best

it's kinda like a verjayjay, u gotta hit it from all angles

true dat

R...O...F....L

**makod** · 04-19-2009, 05:03 AM

Phate or Jamy - How many saturated fats can be consumed on a cutting diet gram/per day?

**jamyjamjr** · 04-19-2009, 01:54 PM

that would be based upon your tdee and the philosophy of your diet....

i would ALWAYS try to keep my saturated fats to a minimum just because there's absolutly no benefit to them imo...

when you eat chicken, turkey, fish, beef there are hidden saturated fats in all that.. this is something that cant be helped, but what can be helped is that you minimize saturated fats from other sources...

so the only place your sat fats should be coming from is your meat (you can minimize by eating lean meats, ie chicken breast w/o skin in comparison to eating a leg or a thigh)...