[Drink whole milk if you want to get stronger] If you really have a hard time gaining weight but are eager to grow muscles, please drink full-fat milk! 16 ounces of whole milk provides 16 grams of protein and 16 grams of fat. Compared with other foods, the fat in milk is generally short-chain. Short-chain fats are more anabolic and prevent muscle breakdown, and they are less likely to be stored as body fat than other fats. The fat in milk helps the body absorb vitamin D.
