Is It Smart to Drink Milk After Exercising?

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Dr.Kristie Leong
Forgot those fancy, overpriced sports drinks.To replace lost fluids after a workout, milk may be the better answer. According to a new study, replacing some of the carbohydrates in sports drinks with milk protein normalizes body fluids faster than guzzling a Gatorade.


Milk after a Workout May Top Sports Drinks

When researchers compared a drink made with 65 grams per liter of carbohydrate to one containing 40 grams of carbohydrates and 25 grams of milk protein per liter, the latter helped to replace fluids lost through exercise more effectively. Researchers believe the proteins in milk slow down gastric emptying, which allows the body to reabsorb more fluid. This leads to faster re-hydration.

Milk after Exercise: How About Some Chocolate Milk?

When it comes to optimizing endurance and recovering quickly after a workout, chocolate milk may be the best sports drinks of all. In one study, cyclists who drank chocolate milk before a long cycle to exhaustion were able to bike fifty-percent longer than those who sipped on traditional carb-rich sports drinks.
During intense exercise, especially sprinting and resistance training, muscles develop small tears that need protein to heal – but the body also needs carbohydrates to replace glycogen stores. Milk has just the right ratio of carbohydrates-to-protein to maximize recovery from exercise.

Other Benefits of Milk after a Workout

Not only does milk and chocolate milk have an ideal ratio of carbs to protein, it’s also a good source of calcium, which is important for bone health and for effective muscle contractions.  In addition, the flavanols in chocolate milk increase levels of nitric oxide in the body. This maximizes blood flow to hard-working muscles. Nitric oxide also helps to dilate arteries and lower the risk of heart disease by preventing blood clots caused by platelet aggregation. You don’t get that when you drink a sports drink.


Milk after a Workout: The Bottom Line?

If you’re looking for an inexpensive sports drink, a cup of chocolate milk after a workout may be your best bet.The bonus? It tastes great too.

References:
Dairyreporter.com. "Milk proteins may aid post exercise fluid retention"
Int J Sport NutrExercMetab.2006; 16:78-91.

The copyright of the health article, "Is It Smart to Drink Milk After Exercising?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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