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No one needs to convince you of the importance of good nutrition
to your physical performance. You also know the importance of getting protein and
carbohydrate soon after training. Supplement companies know this too, this is
why you see all the post-training recovery drinks being promoted, each one
promising to have new technology and be better than the other.
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MILK: Does it do an athletic body any good?
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Numerous studies are emerging indicating that milk may
be nature's "sports recovery drink." Milk is a good source of protein, fat,
amino acids (the building blocks of protein), vitamins, and minerals. The
health benefits of milk are well established, ranging from improved bone
density to a decreased risk of high blood pressure.
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Interpreting the Results
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What would make milk a potentially good sports recovery drink? It's the
nutritional composition. First, milk contains carbohydrates in amounts similar
to many commercially available sports drinks. This is good for replenishing the
carbohydrate you use up in your muscles during training. Second, milk contains
casein and whey protein, two high quality proteins. Casein is slowly digested
in the stomach, allowing a sustained elevation in the amino acids in your
blood; having more amino acids around for a longer time means more building
blocks available to your muscles. Whey protein contains a large proportion of
what are called branched chain amino acids; these are the most abundant amino acids
in your muscles and are critical to muscle building.
Finally, milk contains naturally
high levels of electrolytes. Electrolytes are important minerals that are lost
through the sweat during exercise. High concentrations of electrolytes should
aid in fluid recovery after exercise.
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The Research on Milk
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While milk sounds like a good post training drink in theory, the
question is whether this is true in real life. Fortunately scientists have been
asking this same question and have been reporting interesting results. What
really matters, no matter what is reported, is whether milk really helps you
build strength and muscle.
The evidence definitely indicates that milk has benefits for
resistance-training athletes after training, but these are not the only types
of athletes out there. Endurance athletes are looking for drinks that can help
them recover from their long workouts, improve their endurance, and replenish
fluids. While more research is needed to understand how milk benefits you
and which types of milk would be the best (e.g., non-fat, low-fat, whole, or
chocolate). In some studies, (Six studies referenced here), subjects
who drank chocolate milk after training as compared to a commercial sports
drink, showed a tendency towards greater fat-free mass gains.
So if you want to add milk
to your post-training menu, stick with the non-fat, low fat, or chocolate
varieties as those are what have been used in studies; the most appropriate kind
will depend upon your caloric needs (chocolate milk has the most calories).
Original Research
Roy, B.D, "Milk: The New Sports Drink? A Review."
Journal of the International Society of Sports Nutrition 5:15-21, 2008.
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| The Ultimate Sports Recovery Drink
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 Just because milk is a great sports recovery drink, doesn't mean it can't be improved upon. Our recommendation: Mix non-fat, low-fat, or low-fat chocolate milk with Juice Plus+ CompleteŽ to increase the nutrient density of milk.
Juice Plus+ CompleteŽ contains additional nutrients not found in milk, whole food-based fruit and vegetable concentrates, and the benefits of soy along with the benefits of milk. So you get the best of both worlds by using them both in combination!
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Best wishes for fitness and health,
Jack A. Medina, M.A.
Designs for Fitness1-866-204-8786 Toll-free Order Line 9-5 M-F (PST - Oregon)
Roy Vartabedian,Dr.PH
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