Choosing what to drink during and after exercise is important for staying hydrated, especially in the hot summer months. And you might be surprised to learn that milk is the latest sports drink lapping up attention in the fitness world.
A review published in the Journal of the International Society of Sports Nutrition late last year found that drinking milk after exercise has positive effects on recovery, muscle building, and hydration.
The author concluded that low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage.
Accredited Sports Dietitian and Dairy Australia spokesperson Glenys Kerrins says, “When we sweat we lose essential electrolytes such as sodium, calcium and potassium. Milk is a natural source of electrolytes, containing more of each of these minerals than many sports drinks.”
A 250ml serving of skim milk contains approximately 110mg of sodium, 397mg of potassium, 307mg of calcium and 30mg of magnesium. The same serving of most sports drinks contains about 83mg of sodium, 38mg of potassium, 17mg of calcium and 5mg of magnesium.
And if drinking white milk after your gym workout is not for you, the good news is that chocolate milk is also beneficial.
Recent studies suggest drinking chocolate milk following vigorous activity helps to speed up recovery and recharge the body for its next workout.
“Chocolate milk is an ideal drink for post-workout recovery. It contains carbohydrate to replenish glycogen stores and protein to repair muscles after exercise. Plus it tastes great!” Ms Kerrins says.
“Milk is very effective, relatively inexpensive, and it tastes great, what more can you ask for?”
Thursday 10 December 2009 | From Dairy Australia
1. Roy, B. 2008. Milk: the new sports drink? A review. Journal of International Society of Sport Nutrition 5:15
2. 1. Karp JR, et. al. 2006. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 16(1): 78-91.
3. Thomas K, et al. (2009) Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks Appl Physiol Nutr Metab;34:78-82