Milk Wars: Science, Strength, the Gut, and the Case for Raw

Written By Hussein Al-Baiaty

My fiancé and I were debating milk the other day… specifically two questions:

  • Raw or pasteurized?

  • Should adults even be drinking milk?

If you've ever wondered the same, here's the breakdown from a bone doc who also happens to be a jiu jitsu athlete.

Why Milk?

High-level performance requires proper recovery and nutrition. We need protein to support muscle repair, growth, and adaptation. Dairy offers a potent package: protein, fats, electrolytes, and vitamins. So in theory, milk is a great recovery tool… but what does the science say?

Possible Benefits for Everyone

Milk has been associated with:

  • Lower risk of hypertension and stroke

  • Reduced risk of colorectal and other cancers

  • Improved bone density

  • Enhanced muscle recovery

Athletes and Milk: What the Research Says

  • Recovery & Muscle Repair: Milk's carb-to-protein ratio is ideal post-workout for replenishing glycogen and promoting muscle protein synthesis.

  • Strength & Hypertrophy: A 2007 study showed that fat-free milk post-training led to greater lean mass and strength gains than soy.

  • Hydration: Another study showed that milk rehydrates as well as sports drinks, thanks to its protein and electrolyte profile.

  • Bone Health: Rich in calcium, vitamin D, and phosphorus, milk supports strong bones. As an orthopedic surgeon, you know that’s a win in my book.

But What About Lactose Intolerance?

This is where it gets personal.

Many people can’t tolerate dairy. Most commercial milk in the U.S. comes from cows that:

  • Are corn-fed instead of grass-fed

  • Are kept in crowded conditions with little sunlight

  • Are routinely treated with antibiotics and hormones

Then, the milk is pasteurized at high heat and homogenized, stripping it of natural enzymes and nutrients.

Synthetic vitamins are added back in… and suddenly, your body’s like, “What is this?”

No wonder we feel bloated, foggy, or gassy.

My Case for Grass-Fed Raw Milk

I used to be lactose intolerant, until I tried raw milk while living in Georgia. My gut felt better. I felt better. And it was delicious… I guess that’s why they call it “sweet milk” in the south.

Here’s why:

  • Raw milk retains lactase, the natural enzyme that helps digest lactose

  • It hasn’t been cooked at high heat, so the beneficial enzymes and good bacteria are still alive

  • It often comes from smaller farms with A2 cows (more on that below)

A1 vs. A2 Casein

Milk protein is made up predominantly of casein, and there are two major types: A1 and A2 beta-casein.

  • A1 is more common in U.S. dairy cattle and may be more inflammatory for some people.

  • A2 is easier to digest and more similar to human milk. This is the good stuff.

Most raw milk comes from heritage breeds that naturally produce A2 milk.

Why Can I Eat Dairy Abroad?

When I traveled solo to Brazil, I could eat dairy and ice cream with no issue.

Here’s why:

  • Many countries use fermented dairy like yogurt, kefir, and cheese, which contain gut-friendly bacteria that help digest lactose

  • They often don’t over-process their milk

  • Some use low-heat pasteurization or leave the fat intact, making dairy easier on the gut

My Final Take

Switching to raw milk was one of the best nutrition changes I’ve made, but that doesn’t mean it’s for everyone.

Raw milk can carry risk, especially if it’s not from a reputable source. I’m fortunate to get mine from friends who care for their cows like family. It’s grass-fed, A2, and unprocessed. Talk about fresh!

I’ve been drinking raw milk for three years with zero issues… and I’m not going back.

But you should always:

  • Do your own research

  • Talk to your doctor

  • Know your source

Nutrition isn’t one-size-fits-all. Know your body. Know your options. Then make the decision that serves your performance, your gut, and your goals.

If you liked this article, please follow and share! If you have any topics you’d like me to break down, DM me and I’ll put it on my future list.

____

Dr. Megan Lisset Jimenez 

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References

Alcantara JMA, Sanchez-Delgado G, Martinez-Tellez B, Labayen I, Ruiz JR. Impact of cow's milk intake on exercise performance and recovery of muscle function: a systematic review. J Int Soc Sports Nutr. 2019 May 6;16(1):22. PMID: 31060583.

Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007 Aug;86(2):373-81. PMID: 17684208.

Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition – a review. Lipids Health Dis. 2007;6:25. doi: 10.1186/1476-511X-6-25.

Shirreffs SM, Watson P, Maughan RJ. Milk as an effective post-exercise rehydration drink. Br J Nutr. 2007 Jul;98(1):173-80. PMID: 17459189.

Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res. 2016 Nov 22;60:32527. PMID: 27882862.

Hussein Al-Baiaty
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