Milk it!

[Baker]

Any suggestions for a milk replacement for us lactose intolerant folks. I have tried Lactaid with limited success. It's weird it seems to work at first and then they stop working withing a week or two and gets works. I then up my intake of pills and lower my milk consumption to see where a good balance is at and it doesn't help.

So I have maybe a couple of gulps a day now and even with that I get pretty gassy. I wish I could have more, I love the stuff.

are you sure that you are lactose intolerant? the reason i ask is i had the same problem as you, over time i couldn't handle milk, so i tried lactose-free versions & it seemed to work for a few weeks but then the bad stomachs would return & i also would take some lactase enzymes but that didn't help either.

so then i tried goat milk & have been having 1-2 quarts/day for the past 6 months or so....no digestive issues at all. nutritional facts are pretty well the same (1 cup = 7gF/11gC/8gP for goat milk). from what i understand there are 2 possible reasons why goat milk is easier on the system; 1) the fat is easier to digest and 2) a certain casein protein in cow's milk is only in a trace amount in goat's milk. you can search these things online yourself for clearer info.

a coworker of mine from a small town in india said they always feed their babies cow's milk & if they have signs of a digestive issues, then they switch to goat's milk & there's never issues with that. just a little story, no science, but i thought it was interesting.

it's more expensive but it might be worth a try...

[Mark Rippetoe]

Older adults using milk for weight gain may find that they get a little chubby on this program. This is because as growth hormone and testosterone levels diminish with age, the ability to easily build muscle on a heavy training program diminishes as well. This means that less of the nutritional input can be converted to muscle in response to stress, and consequently more fat will be deposited.

This is rotten, shitty fact. I personally am offended every time I contemplate this. But the fact remains that older lifters cannot grow as efficiently in response to training as younger lifters can because of their inability to recover, and the efficient conversion of nutrition to muscle is a major factor in recovery.

[Tiburon]

No study in existence has ever shown that saturated fat causes CVD, and its presence in a food that is useful should not prevent you from using in your diet.

With all due respect Coach, there are dozens of studies that implicate the role of saturated fat in cardiovascular disease.

Here are just a couple epi studies:
-In the Nurses Health Study, for every 5% increase of calories from saturated fat, risk of coronary heart disease increased 17% (Hu et al., Dietary fat intake and the risk of coronary heart disease in women. New England Journal of Medicine 337 (21), pp. 1491-1499).

-In a study of 3500 Danes, every 3% increase in energy from saturated fat increased risk of CHD 36% in women (Jakobsen et al., Dietary fat and risk of coronary heart disease: Possible effect modification by gender and age. 2004 American Journal of Epidemiology, 160 (2), pp. 141-149).

As for the mechanisms:
-Harmful effects of saturated fat work through its effect on total cholesterol; it has been shown for a long time, in experimental studies, that saturated fat is twice as potent at raising total cholesterol as PUFA (polyunsaturated fat) is at lowering it (Keys et al, Serum cholesterol response to changes in the diet. (1965) Metabolism, 14, p. 776. and Hegsted et al, Quantitative effects of dietary fat on serum cholesterol in man. (1965) American Journal of Clinical Nutrition, 17 (5), pp. 281-295.).

-Intake of saturated fat also raises LDL, the "bad" cholesterol. For every 1% increase in energy from saturated fat, LDL increases approximately .03 to 0.5 mmol/L (Clarke et al., Dietary lipids and blood cholesterol: Quantitative meta-analysis of metabolic ward studies (1997) British Medical Journal, 314 (7074), pp. 112-117.)

-Because of reams of evidence supporting the above, the National Academy of Sciences and the Institute of Medicine recommend keeping saturated fat intake as low as possible. (emphasis mine) (IOM, (2002) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academies Press
http://www.nap.edu/books/0309085373/html)

-As for a specific target, the National Cholesterol Education Program recommends keeping saturated fat to less than 7% of total calories, in order to LDL and reduce CVD events (Cleeman, J.I. Executive summary of the third report of the National Cholesterol Education Program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (adult treatment panel III) (2001) Journal of the American Medical Association, 285 (19), pp. 2486-2497. http://www.nhlbi.nih.gov/guidelines/...erol/index.htm

-While it is true that saturated fat is not the only player here, or the only target for intervention (other lipids/lipoproteins, markers of oxidative stress, inflammations, insulin resistance, thrombosis, etc), it is probably *best* to get your sat fat intake as low as possible, within the context of an otherwise nutritionally adequate diet.

[Mark Rippetoe]

Likewise, with all due respect, I am not particularly interested in correlational implications. I said that saturated fat has never been shown to cause CVD, and I stand by that statement. SF intake level and its correlation with total cholesterol, and TC's correlation with CVD in self-reported studies on sedentary populations aren't terribly compelling and are not relevant to the folks reading this board. Do you actually think I am not aware of the body of literature on this topic? I am as capable as you are of reading them and drawing conclusions, and it irritates me that correlation and cause-and-effect are so often conflated, becoming the source of most of the conventional wisdom regarding matters of health and exercise.

[EIC]

Likewise, with all due respect, I am not particularly interested in correlational implications. I said that saturated fat has never been shown to cause CVD, and I stand by that statement. SF intake level and its correlation with total cholesterol, and TC's correlation with CVD in self-reported studies on sedentary populations aren't terribly compelling and are not relevant to the folks reading this board. Do you actually think I am not aware of the body of literature on this topic? I am as capable as you are of reading them and drawing conclusions, and it irritates me that correlation and cause-and-effect are so often conflated, becoming the source of most of the conventional wisdom regarding matters of health and exercise.

I agree 100%. The idea that saturated fats are harmful is rapidly being extinguished both in society and in the scientific community. For every study cited above, there are at least 3 doctors I can think of that have had decades of success with patients by limiting carbohydrates and allowing patients to eat freely of saturated fat. Remember that when you start implicating saturated fat as "deadly," you start implicating a host of natural foods that man had ready access to in the wild: eggs and meat. Grains, the source of food that is touted as healthy by the authors of the studies cited above, only came into the picture far later.

As a purely logical matter, you should be highly suspect of any physician who tells you that man's most natural sources of nutrition are deadly. What's next? A study showing that rabbits shouldn't eat grass or that squirrels shouldn't eat acorns?

When saturated fat is consumed in carbohydrate-controlled diet, the results are nothing short of miraculous. When you eat saturated fat without any regard for carbohydrate consumption, you will wreak havoc. That is all that the cited studies show us. What they won't show you is that high sugar, low sat. fat diets cause as much, if not more damage, than high sat. fat and high sugar.

Check out www.westonaprice.org for more on this stuff. I could go on all day.

[3pack]

are you sure that you are lactose intolerant? the reason i ask is i had the same problem as you, over time i couldn't handle milk, so i tried lactose-free versions & it seemed to work for a few weeks but then the bad stomachs would return & i also would take some lactase enzymes but that didn't help either.

so then i tried goat milk & have been having 1-2 quarts/day for the past 6 months or so....no digestive issues at all. nutritional facts are pretty well the same (1 cup = 7gF/11gC/8gP for goat milk). from what i understand there are 2 possible reasons why goat milk is easier on the system; 1) the fat is easier to digest and 2) a certain casein protein in cow's milk is only in a trace amount in goat's milk. you can search these things online yourself for clearer info.

a coworker of mine from a small town in india said they always feed their babies cow's milk & if they have signs of a digestive issues, then they switch to goat's milk & there's never issues with that. just a little story, no science, but i thought it was interesting.

it's more expensive but it might be worth a try...

I wouldn't say without a doubt, but maybe I just assumed since I feel like crap afterwards. But here is something I'm currently trying it's much better than the lactaid I tried. http://digestiveadvantage.com/prod_adult_li.html It's not perfect.

Concerning Goat's milk. I have not tested much, but the little I did test I was fine with it and I would have explored it further, but a quart of goat's milk here is actually more expensive than a gallon of regular milk.

I've read a little about and I forget exactly why, but I think it is something about the fat like you alluded to. Something about the particles or whatever being much smaller and more easily digested.

I really should get some again and see how that goes.

[cycomiko]

Please don't go on all day with Westonprice

[Kenny]

Mark,

Hello. In reference to your statement that older adults do not recover as well as younger lifters do you recommend any adjustments to the program in Starting Strength?

Thanks,

Ken

[Mark Rippetoe]

I have written about that at length. This is the link to the article that appeared in the CrossFit Journal:

http://www.crossfit.com/journal/2007...t_journal.html

[Richie_Awesome]

I have written about that at length. This is the link to the article that appeared in the CrossFit Journal:

http://www.crossfit.com/journal/2007...t_journal.html

Milk is amazing!