Are you stumped about what to drink after a vigorous workout? You may be surprised to learn that experts in sports nutrition are now recommending milk over various commercial sports drinks. Milk is a high quality source of protein and amino acids, a necessity for building and maintaining muscle mass. "Several recent studies suggest milk after exercise can help increase lean muscle, improve body composition and reduce muscle damage from exercise."*
Even low-fat chocolate milk has been given the thumbs up by researchers at Indiana University. When endurance-training cyclists were given low-fat chocolate milk after an exhaustive stretch of cycling, the athletes were capable of performing longer and more robustly than when the same subjects were given a commercially available carbohydrate replacement drink. The study concluded that the combination of carbs and protein in the low-fat chocolate milk was effective in allowing athletes to recover quicker after a vigorous training session. When a similar study was performed in the U.K., participants were able to cycle 43%-51% longer after consuming chocolate milk than a carbohydrate replacement beverage containing the same amount of calories and fluid.
If milk could give me abs like Dara Torres, I'd buy a cow!
Further studies regarding milk as a post-workout drink have concluded the following:
-Protein metabolism is aided through the consumption of milk (Medical Science in Sports and Exercise)
-Fat-free milk may be more effective than soy milk or beverages containing only carbohydrates for people desiring to lose fat and gain muscle. (American Journal of Clinical Nutrition)
-Low-fat milk is effective in repairing muscle damage caused by strenuous exercise. (Applied Physiology, Nutrition and Metabolism)
-Milk is equal to, if not superior to many sports drinks as a means of replacing fluids and electrolytes lost through exercise due to it's energy density. "Energy dense liquids empty from the stomach at a slower rate than water and sports drinks, which may affect the overall fluid balance."**
Biggest Loser Winner, Ali Vincent for www.whymilk.com
With so much scientific data to back up milk as a post-workout drink, I plan to drink some after my next training session at American Mobile Fitness. My trainer, Gregg, mentioned that he likes to drink milk pre-workout too. It definitely beats the taste of some of the sports drinks on the market.
What do you like to drink after a hard workout?
*www.whymilk.com
**European Journal of Applied Physiology
Even low-fat chocolate milk has been given the thumbs up by researchers at Indiana University. When endurance-training cyclists were given low-fat chocolate milk after an exhaustive stretch of cycling, the athletes were capable of performing longer and more robustly than when the same subjects were given a commercially available carbohydrate replacement drink. The study concluded that the combination of carbs and protein in the low-fat chocolate milk was effective in allowing athletes to recover quicker after a vigorous training session. When a similar study was performed in the U.K., participants were able to cycle 43%-51% longer after consuming chocolate milk than a carbohydrate replacement beverage containing the same amount of calories and fluid.
If milk could give me abs like Dara Torres, I'd buy a cow! Further studies regarding milk as a post-workout drink have concluded the following:
-Protein metabolism is aided through the consumption of milk (Medical Science in Sports and Exercise)
-Fat-free milk may be more effective than soy milk or beverages containing only carbohydrates for people desiring to lose fat and gain muscle. (American Journal of Clinical Nutrition)
-Low-fat milk is effective in repairing muscle damage caused by strenuous exercise. (Applied Physiology, Nutrition and Metabolism)
-Milk is equal to, if not superior to many sports drinks as a means of replacing fluids and electrolytes lost through exercise due to it's energy density. "Energy dense liquids empty from the stomach at a slower rate than water and sports drinks, which may affect the overall fluid balance."**
-Rigorous exercise may cause calcium to be lost through sweat.(Calcium loss is associated with bone loss and can lead to stress fractures. (Journal of Bone and Mineral Research)
Biggest Loser Winner, Ali Vincent for www.whymilk.comWhat do you like to drink after a hard workout?
*www.whymilk.com
**European Journal of Applied Physiology
From what I know about post-workout meals/snacks, you are supposed to get about 30-40 grams of a high GI carbohydrate (like chocolate syrup) and 10-20 grams of protein (like milk!) It makes sense that fat free milk is best because there is no fat to slow down the absorption of the carbohydrate. I think chocolate milk is the perfect after workout drink/snack. I always recommend it!
ReplyDeleteThis is great information. I have really been working on my fitness in 2009 and want to start refining my nutrition in 2010. Happy New Year! Here's to a happy and healthy 2010!
ReplyDeleteinteresting, so many people say that you should not have milk and that you should drink goats milk...funny how different people say different things. I love chocolate milk!!
ReplyDeleteUgh! I dont like milk. Chocolate milk Im good with (of course, because its CHOCOLATE lol), but the thought of it on my stomach BEFORE a workout makes me ill. I stick to water before, during and after workouts because I dont do sports drinks......and Im sorry to say, I cant do milk either.
ReplyDeleteHave a Happy New Year Karen!
Wow that's really interesting. I'm not a huge milk fan and I'm not sure I could stomach it after a tough workout.
ReplyDeleteMy trainer is all about me eating or drinking as much protein after a workout. If I can stomach it I'll drink a whey protein shake (52g protein). But usually all I want is water until an hour or two later then I can stomach a meal or thicker drink.
Thanks for the info though, very interesting.
AFG-My trainer actually gave me the information that I used to write this post. He mentioned that your body cannot absorb the high levels of protein all at once that are found in protein shakes. Also, the majority of the commercial shakes are loaded with artificial sweeteners to mask the taste. Just my opinion, but it's not worth it to me to put a lot of artificial ingredients in my body. I prefer to eat several small meals throughout the day that include protein. After a workout, one of my favorite things to eat is cottage cheese. One cup of cottage cheese contains 23 grams of protein.
ReplyDeleteI'm not a huge fan of milk, but I love chocolate milk. I usually crave water just after a workout, and since I hit the gym after work I generally follow up with dinner shortly after. Maybe I'll try drinking a glass of milk while I'm cooking. I'd much prefer that to sports drinks. Those are too sugary and artificial for me.
ReplyDeleteWow really?! I never would have guessed.
ReplyDeleteThank you for the tip/info!
Julia
jewliagoulia.blogspot.com
I also have read that research concerning choc. milk after a work-out. I'm struggling with breakfast--I really like eggs & bacon in the morning, but know the bacon isn't good for me. Cereal doesn't tied me over! Any suggestions?
ReplyDeleteHappy New Year and I enjoy your blog.
i usually just drank water and had a banana or something light
ReplyDeletebut this makes sense
i intend on drinking ff milk now
thanks