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Hey guys, this is my first post. I have read through the book a few times and super excited to start CBL this week. Had a few questions about milk, lactose, etc. I get raw milk from a local farm. Now from what I have gathered online, raw milk has 12 grams of milk sugar/carbs (lactose) per cup. Lactose is made up of glucose and galactose. Raw-milk-facts.com says its low glycemic. Does milk fit in anywhere in carb backloading? I could not find anything in the book. If I have a protein shake during the day with raw milk is that going to spike insulin? And if it is low glycemic is it a bad option for the back loading section? Thank guys 🙂
I use milk in my backloads. It's not the best I don't think(GI is somewhere around 30), but when you start adding other ingredients to it like chocolate syrup or dextrose, it can work well. I haven't done it yet, but I plan on having my PWO shake involve milk, whey, casein, leucine, and dextrose. With enough simple carbs, milk can definitely work. I would try to avoid raw milk early on in backloads though because there is significant fat content which will slow down the insulin spike.
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