Bodybuilding 4 MIN READ 170 VIEWS July 14, 2022

Can We Trust Dairy Products for Bulking?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Dairy products
Dairy Milk and its Nutrient Profile
Dairy Milk and Gaining Weight
Can Dairy Milk Aid in Muscular Growth?
Types of Dairy Products for Bulking

The same commitment, self-control, and motivation required to lose weight are also needed to gain weight. Some supplements, like whey protein, are just as important as you think they are for losing weight. Most people believe that gaining weight is simple and fun but you cannot gain weight while sacrificing the nutritional integrity of your diet. Because if you try to gain weight by eating junk food and processed meals, then you will experience health problems. Your muscles won’t grow strong enough to lift the weights correctly. One of the best high-calorie foods for bulking is dairy milk and dairy products.

Dairy Milk and its Nutrient Profile

Dairy milk is a wholesome, frothy white liquid that female mammals produce. Cow’s milk, which includes carbohydrates, fat, protein, calcium, and other vitamins and minerals, is one of the most popular variations.

Cow’s milk is available in a variety of fat content levels, including skim, 1%, 2%, and whole. Here is a list of milk types along with the amount of calories and fat there are in 1 cup of each (240 ml):

Type CaloriesFat (grams)
Skim 800-1

Dairy Milk and Gaining Weight

Dairy milk provides a balanced approach to weight gain because it is a rich source of calories, protein, and other nutrients. People who are underweight and wish to gain weight as well as sportsmen and bodybuilders who may require or desire to add muscle may find it particularly helpful.

When you consume more calories than you expend, you gain weight. To gain weight, it’s vital to consume more calories from nutrient-dense foods rather than high-calorie items with few nutrients, including sweets and snack foods.

In addition to protein and other healthy components, drinking dairy milk, especially those with higher fat content, might contribute extra calories to your diet. Except for skim, all forms of cow’s milk contain saturated fat. Overall, dairy milk is adaptable and can be used in a variety of dishes or consumed on its own, making it simple to increase calorie intake without significantly altering your diet.

Can Dairy Milk Aid in Muscular Growth?

Dairy milk can help you gain weight by promoting muscular growth. In particular, the casein and whey proteins in cow’s milk may support lean muscle mass as opposed to fat mass.

For this reason, those who desire to gain weight and develop muscular mass may find that dairy milk is a wise choice.

Types of Dairy Products for Bulking

Here are some dairy products that could aid in bulking up:

1. Buttermilk  

It is an intriguing dairy product with a sour flavour. If you are wondering what buttermilk is, it is the remaining pale-yellow liquid from when you churn butter. Buttermilk’s nutritional profile per 100 gm is as follows:

Nutrients presentAmount of nutrients content
Calories56 kcal
Carbohydrate5.3 gm
Fat2.0 gm
Protein4.1 gm
Sodium86 mg

2. Cheese  

It is delectable and well-liked all around the world. Cheese, a dairy product that has undergone fermentation, can take many distinct forms. Some varieties are strong and hard, while others might be soft. The complete cheddar cheese profile per 100 gm is as follows:

Nutrients presentAmount of nutrients content
Calories403 kcal
Carbohydrate1.3 gm
Fat33.1 gm
Protein24.9 gm
Sodium621 mg

3. Cottage Cheese 

A high-protein cheese with a curd basis is called cottage cheese. The following is the 1 percent milkfat cottage cheese’s complete nutritional profile:

Nutrients presentAmount of nutrients present
Calories72 kcal
Carbohydrate2.7 gm
Fat1.0 gm
Protein12.4 gm
Sodium406 mg

4. Butter 

A dairy product with high-fat content, butter is created only from churned milk or cream. Butter is not extremely nutrient-dense but it does have some nutritional value (vitamins A and D), thus ingesting it in moderation is preferable to many tablespoons each day. The following nutrients are provided by one tablespoon of butter:

Nutrients presentAmount of nutrients content
Calories100 kcal
Carbohydrate0 gm
Fat11.4 gm
Protein0.1 gm
Sodium80.6 mg

5. Ghee 

Traditional Indian cuisine has included ghee for many years. This particular dairy product tastes fantastic and is a higher-fat, creamier form of butter. Ghee is quite popular with people who follow low-carb and ketogenic diets due to its high-fat content. Per 100 gm of ghee, the following macronutrients are present:

Nutrients presentAmount of nutrients content
Calories876 kcal
Carbohydrate0 gm
Fat99.5 gm
Protein0 gm
Sodium0 mg

6. Yoghurt 

One of the most consumed foods worldwide is yoghurt. It is produced by heating milk to denature the proteins. After that, milk producers add bacteria called “yoghurt cultures” to it. After a few hours of maintaining a warm temperature, the yoghurt is allowed to cool. The yoghurt must then continue to ferment in a warm environment; the longer the fermentation process lasts, the sourer the yoghurt will be. The nutritional profile of yoghurt per 100 grams is as follows:

Nutrients presentAmount of nutrients content
Calories61 kcal
Carbohydrate4.7 gm
Fat3.3 gm
Protein3.5 gm
Sodium46.0 mg

7. Sour Cream 

Cream is fermented with a lactic acid bacterial culture to produce the delectable dairy product known as sour cream. In terms of nutrition, it offers a source of calcium, vitamin A, and vitamin D. Per 100 grams, the macronutrient composition is as follows:

Nutrients presentAmount of nutrients content
Calories455 kcal
Carbohydrate10.65 gm
Fat44.5 gm
Protein5.6 gm
Sodium80 mg


Your bulking diet should always provide clean calories if you want to gain weight. In addition to consuming these foods, make an effort to exercise, get more rest, and drink lots of water to help you gain weight more quickly.

Dairy milk is a fantastic source of calories, protein, and healthy nutrients that could aid in muscle growth and weight gain. Try drinking it with meals or using it in smoothies, soups, eggs, or hot porridge to enhance your consumption. Nevertheless, those who are lactose intolerant or allergic to dairy milk and dairy products should avoid them.

Around the world, there are numerous delicious dairy products to choose from. Most of them are now accessible to people outside of their original countries, thanks to globalisation.

The bulk of these fermented dairy products can easily be made at home and recipes are always available online. Overall, dairy milk and dairy products offer a variety of healthy nutrients and deliciousness.

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