![]() Further studies have also found that the addition of milk protein to a carbohydrate solution aids re-hydration more effectively than carbohydrate-only drinks after exercise-induced dehydration. Results showed that both the milk and milk-with-glucose drink prolonged time to exhaustion as effectively as the sports beverage, without any changes to metabolic or thermoregulatory responses. In a 2008 study from the School of Sport and Exercise Sciences at Loughborough University, researchers pitted milk against a commercial sports drink on exercise performance in a small group of male volunteers.Įight healthy subjects consumed 1.5ml of fluid per kilogram of body weight of either water, a carbohydrate-electrolyte drink, milk or milk with added glucose before starting exercise and then at 10-minute intervals during a set intensity protocol. In fact, milk has a sodium content similar to that of commercially prepared sports drinks, making it a viable alternative. Research shows that fluid uptake in the small intestine is enhanced by the presence of glucose and sodium, both of which are found in milk in ideal quantities. In recent years, milk has attracted interest as a potential hydration aid due to its naturally rich electrolyte and carbohydrate content.ĭuring exercise, fluid and electrolytes are lost in sweat, and must be replaced to prevent dehydration and the dips in performance. In addition to key macronutrients, milk provides minerals including calcium, potassium, sodium and phosphorous, all of which are dissolved in water-based fluid. It is this combination of fast - and slow - digesting proteins that is thought to give milk some of its unique properties as ‘performance nutrition' is concerned. In contrast to casein, whey is a swiftly digested protein. The main carbohydrate in milk is lactose, a double sugar composed of glucose and galactose, which requires the enzyme lactase for digestion.Īround 80 per cent of the protein in milk is casein, which forms a gel in the stomach, providing a slow release of amino acids over several hours. Processed into a variety of foodstuffs including cream, cheese, butter and yoghurt, more novel milk-based products such as whey, casein and colostrum powders have become increasingly popular as dietary supplements for both the recreational and elite athlete.Īs a source of food for the young, milk is a nutritionally complete food containing a mix of carbohydrate, protein and fat. So, do we all stand to benefit?ĭairy foods have traditionally been promoted for their calcium content and associated bone health benefits. No longer just a cereal companion, milk has been elevated to inexpensive recovery aid. Research into the health benefits of dairy has also gained traction, with a growing interest in its potential as a recovery aid, a concept validated by the appearance of several high-profile Olympic athletes clutching bottles of chocolate milk as they left the track last year.
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