i found this article really useful… been drinking about a litre a day 
with breakfast and b4 going to bed. the article is specially good for ppl wanitng to put muscle on. 
the guy who rote ths article is nuty he has 2 gallons of milk a day :o .
A liter of milk (just under 1/3 of a gallon) contains 32 grams of protein coming from two main sources: casein and whey. These are without a doubt the two best proteins available, and in combination with egg protein, supply a complete amino acid spectrum.
Calcium
What are the three most important minerals to a an athlete? Iron, Zinc and you guessed it, Calcium. That’s the point of a sports nutritionist. Ask the body and it will say calcium, calcium and calcium. This is clear from the amount of calcium we need as opposed to other minerals and the priority it gets within our systems. If you ingest Calcium and Zinc and Iron (and I’ve seen one company dumb enough to combine them in one pill), the body will prioritize the calcium over the other two. Which is why sports nutritionists and most smart supplement companies advise athletes to take Iron and Zinc at a time when there is little or no calcium in the stomach. This goes for the Zinc containing supplement ZMA as well.
Calcium is known best of all as a promoter of healthy and strong bones. But it plays a critical role in performance as well. Too little calcium and you can’t relax your muscles.
Lactoferrin
It’s a small peptide present in milk protein that is very expensive to filtrate and incredibly expensive if you plan to take in a certain amount of it. It’s not at all a prominent part of milk, but as I’m fond of saying: every little bit helps. Its importance in immunity is clear, as it is highly present in mother’s milk. I’m not going to expand too much on this subject as there are plenty of studies available on lactoferrin, and it’s definitely not the most important fraction of milk, but I will say that it plays a key role in digestive functioning, immunity and in reducing cancer-risk. It’s also disinfecting within the body and known as one of the greatest anti-oxidants since MSM.
Vitamin D
There is milk available with Vitamin D. Not many people know the relevance of Vitamin D and even less people supplement it, but Vitamin D is a classified steroid-hormone. The most versatile except for cholesterol. Vitamin D is mainly derived from radiation, such as sunlight. So if you are a beach bum chances are you don’t need extra, but if you live in an area that gets pretty heavy winters, getting a little extra in this period may be wise. Nowadays the FDA recommends milk be enriched with Vitamin D to prevent bone diseases, but it’s a highly anabolic hormone that may be of greater benefit than you think. The basic recommendation is 400 International Units, but as with Vitamin E, getting 800 or so makes more sense.
Which milk to use?
Well, semi-skimmed or 2 percent is ideal in most circumstances, because it’s practically a meal. It’s ideal to be used with meals or shakes, or as a meal by itself. If you are severely underweight take full fat milk. At more than 30 grams of fat per liter it supplies 600 or more calories, as a weight gainer it’s definitely the way to go. And naturally if you are on a diet, take in skimmed milk.
One warning though, avoid UHT milk. The high temperature it undergoes destroys much of the nutrients and makes what remains less than bio available. Euperised milk is best. This process can be likened to cold-processing in supplements. A process used to guarantee the best quality with the highest amount of nutrients in supplements. Others are good too, but I estimate you need twice the amount of UHT as you would from other sorts.
I really hope if one of my articles enlightens you, it is this one. You won’t believe the anabolic properties of plain milk until you try it. Let’s face it, if you have to spend your money on things to improve your bad nutritional habits that leaves little else for products that could really help you grow. A good diet for growing should have milk, eggs, bread, spaghetti and if at all possible red meat. These are the basics, and except for the meat, economically responsible.
here is the link.
wasay all things aside i have been going gym for 2 months and i have gained at least 3-4 KG of mass … not that i need it :mad: lakin tis muscle
3-4 Kg in two weeks. r u sure?