When you hear the term “muscle-building foods,” what comes to mind first? Chicken, eggs, beef, and cottage cheese get a lot of love, and deservedly so. But the beverage that came with your school lunch every day during grade school just might be worthy of a spot on that shortlist.

The beverage in question? Milk. We spoke with three registered dietitians about the connection between milk and muscle growth, from how the dairy drink can help build muscle to how much to consider having each day. Keep reading for everything to know. 

Is Milk Good for Building Muscle?

Yes, milk can be helpful when you’re trying to build muscle. But drinking milk alone won’t make your muscles grow. You have to challenge those muscles and fuel them well before and after, experts agree.

“Milk can be a great choice for muscle growth because it contains all three macronutrients,” explains registered dietitian Caroline Thomason, RD. “It naturally combines high-quality protein, fats, and carbs, plus micronutrients that support recovery and growth.” (Many high-protein foods are shy in either fat or carbs, and milk offers a solid balance of all three.) 

But while milk delivers many muscle-building must-haves in one convenient beverage, it’s not a “magic muscle potion,” Thomason says.

“Milk can be a great way to help increase muscle mass as long as two other factors hold true: one, you are strategic in when you consume it, and two, you are in a consistent, progressive, resistance training routine,” adds Rachel Gargano, RDN, a registered dietitian nutritionist and sports nutrition specialist at Live it Up. (The Peloton App has tons of great strength training classes and Programs that can help with the latter.) 

How Milk Helps Build Muscle

Here’s why you might want to consider adding milk to your fueling plan—especially if muscle growth is the goal.

1. Milk Contains a Mix of Fast- and Slow-Digesting Proteins

Milk contains both whey (20 percent) and casein (80 percent), two proteins that are beneficial in different ways, according to registered dietitian nutritionist Frances Largeman-Roth, RDN. The whey protein gets absorbed quickly and supports more immediate recovery, Largeman-Roth says, while slower-digesting casein is key for satiety and longer-term muscle repair. 

2. The Leucine In Milk Aids In Muscle Protein Synthesis

That whey protein also contains the amino acid leucine, Largeman-Roth says. “Research has shown that milk and milk protein supplements, such as whey, can help stimulate muscle protein synthesis as well as muscle mass growth,” Gargano says. “This is not only because of milk’s high-quality protein content, but also its leucine content.” Without enough leucine, our bodies struggle to build new muscle, she adds. 

Milk also stands toe-to-toe with another high-protein favorite in terms of leucine content, Gargano points out: “Per 20 grams of protein, whey protein contains 2.5 grams of leucine, fluid milk contains about 1.9 grams, and beef contains 1.6 grams.” (The exact amount of leucine in beef can vary depending on the cut you select, however.)

3. Milk Delivers Carbs That Support Recovery 

Our muscles store carbs as glycogen, which our bodies then use as fuel during exercise. Milk’s natural lactose (aka milk sugar) helps refill those energy reserves, letting your body use protein for muscle repair and growth rather than for energy. 

“Most people consider protein as the most important nutrient for muscle growth, but it is a carb-protein combo that offers the most bang for your muscle-boosting buck,” Thomason explains.

4. It Offers Micronutrients That Support Muscle Function

Although they don’t provide any additional energy, micronutrients like calcium, potassium, and vitamin D all play important roles in helping your muscles do the hard work required to grow bigger, from supporting muscle contraction to reducing cramps to helping maintain bone strength, Thomason says.

5. It’s Hydrating

One often-overlooked role of milk in the muscle-building process process is that milk is about 87 percent water. This means that it absolutely can add to your H2O quota for the day. That’s key, because hydrated muscles are healthy ones. When muscle cells are dehydrated, scientists say they’re at risk for “muscle wasting,” or atrophy, because they receive fewer nutrients.

What Types of Milk Are Best for Muscle Growth?

New kids on the block like oat milk, almond milk, and even banana milk might get a lot of glory at coffee shops and supermarkets. Still, the old-school dairy option is your best bet if muscle growth is the goal, Gargano, Largeman-Roth, and Thomason agree. 

“Dairy milk is the winner in terms of protein quantity and quality,” Thomason says. “Most plant milk alternatives have 1 gram of protein, while dairy has 8 grams per cup and a higher leucine content, which I like to explain as the amino acid that flips the ‘muscle-building switch.’”

Beyond that, cow’s milk delivers the aforementioned muscle-supporting micronutrients, such as calcium and vitamin D. If alternative milks have these, they’re often included via fortification, Gargano says.

Both chocolate milk and “white” milk (aka regular dairy milk) make great picks. Choose any fat content level that goes best with your goals: whole, 2 percent, or 1 percent. Since a blend of all three macronutrients are beneficial as part of an overall balanced diet, feel free to skip skim unless you really enjoy the flavor and texture.

What About Plant-Based Milks?

What if you can’t consume dairy or simply don’t like the taste of cow’s milk?  According to Thomason, the closest runners-up include:

“These will add more protein to your diet than regular plant milks, but the protein sources still aren’t as optimal as protein from milk,” Gargano says. “Plus, soy and pea milk contain less leucine than dairy milk, so they have a smaller impact on muscle protein synthesis.” Meanwhile, almond, oat, and coconut milks contain little to no protein, so it may be best to avoid over-relying on those picks if muscle growth is the goal, according to Thomason. 

No matter which milk you’re considering, read the label to make sure the ingredients and nutrition offerings align with your health goals, Gargano recommends.

How Much Milk Should You Drink for Muscle Growth?

Similar to how there’s no one magical number of calories all of us should eat in a day, there’s no blanket recommendation for milk for muscle building. It all depends on your unique goals and physiology, experts say.

One study suggests that in tandem with low- to moderate-intensity exercise, 10 grams of milk protein per day for six months may help support muscle growth among healthy older adults. That’s the equivalent of a very doable 10 ounces (1¼ cup dairy milk) per day. However, it’s worth noting that the study was funded by a large dairy manufacturer, and more research is needed in this area to say for sure.

“Remember, milk doesn’t have to be the star of your routine,” Thomason says. “It can simply be an easy, budget-friendly supporting actor.”

Aim to get your 10 ounces (or whatever serving size your dietitian recommends) in smoothies, with cereal, stirred into soups, or sip it straight.

Is There an Ideal Time to Drink Milk for Muscle Growth?

If muscle growth is the goal, the two best times to drink milk appear to be after exercise and before bed, the dietitians agree.

“The first sweet spot to consume milk is within 1–2 hours after a workout, when muscles act like a sponge, soaking up nutrients,” Thomason says. “A glass of milk—or adding milk to something like a smoothie—after exercise provides easily digestible protein and carbs that jump-start the muscle repair and growth process.”

Save the rest to savor with your bedtime snack. Research suggests that consuming casein protein, which milk contains a bit of, about 30 minutes before bed may aid in muscle growth and recovery, Gargano says.

The Takeaway

So, does milk help build muscle? It sure can, as long as you’re putting your muscles through the paces too. Muscles grow when they’re challenged during exercise, which creates micro-tears that heal and become even stronger when fueled well.

For the optimal muscle-supporting option, reach for dairy milk, which provides whey and casein protein and the amino acid leucine, all elements that play a role in muscle recovery and repair. Due to their respectable protein content, soy and pea milk are the best plant-based substitutes.

Aim to enjoy a cup or so most days of the week as part of a well-balanced menu with plenty of fiber-rich carbs, lean proteins, brain-friendly fats, and water.