In his book
In Defense Of Food, Michael
Pollan suggests that we shouldn't eat anything that our grandmother's wouldn't recognize as food.
The same can be applied to what we drink, which has resulted in my taking a very close look at my post-exercise supplementation.
I came across several studies comparing cows’ milk (whole milk, low-fat, skimmed and chocolate) to soy-based and commercial sports drinks (e.g, Gatorade,
Powerade ) and each supports cows milk as a good post-workout drink for both endurance and strength training.
In looking at the chemical make-up of milk, it contains casein and whey protein, carbohydrates, calcium, and a host of vitamins including D and B12. Compare that to Gatorade which is primarily composed of sugary carbohydrates, and already milk is looking pretty good.
But the news gets even better for cows’ milk as a post-exercise beverage:
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Research suggests that proteins in cows’ milk supports greater muscle hypertrophy post exercise than soy-based protein beverages.
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In addition to building more muscle, research has shown milk drinkers to lose almost double the amount of fat of athletes drinking a commercial carbohydrate beverage. Soy-protein drinkers lose no fat.
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One study found that when endurance athletes consumed chocolate milk as a recovery aid between exercise sessions, they were able to work out longer during the second round of exercise compared to when they drank a carbohydrate replacement beverage.
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Researchers have also found milk to be better at restoring hydration than other commonly used post-exercise beverages including water and Powerade.
Personally, I’m not sure I can drink enough milk to reap the same benefits that I realize from using a whey protein supplementation, but I like the idea of mixing the whey powder with skim milk and adding a banana for extra carbohydrates, when necessary.
At the end of the day however, in a pinch, milk looks to be a good post-exercise recovery aid and certainly a cost-effective alternative.
Train hard; stay strong.
Peace.
Susan
The same can be applied to what we drink, which has resulted in my taking a very close look at my post-exercise supplementation.
I came across several studies comparing cows’ milk (whole milk, low-fat, skimmed and chocolate) to soy-based and commercial sports drinks (e.g, Gatorade, Powerade ) and each supports cows milk as a good post-workout drink for both endurance and strength training.
In looking at the chemical make-up of milk, it contains casein and whey protein, carbohydrates, calcium, and a host of vitamins including D and B12. Compare that to Gatorade which is primarily composed of sugary carbohydrates, and already milk is looking pretty good.
But the news gets even better for cows’ milk as a post-exercise beverage:
- Research suggests that proteins in cows’ milk supports greater muscle hypertrophy post exercise than soy-based protein beverages.
- In addition to building more muscle, research has shown milk drinkers to lose almost double the amount of fat of athletes drinking a commercial carbohydrate beverage. Soy-protein drinkers lose no fat.
- One study found that when endurance athletes consumed chocolate milk as a recovery aid between exercise sessions, they were able to work out longer during the second round of exercise compared to when they drank a carbohydrate replacement beverage.
- Researchers have also found milk to be better at restoring hydration than other commonly used post-exercise beverages including water and Powerade.
Personally, I’m not sure I can drink enough milk to reap the same benefits that I realize from using a whey protein supplementation, but I like the idea of mixing the whey powder with skim milk and adding a banana for extra carbohydrates, when necessary.
At the end of the day however, in a pinch, milk looks to be a good post-exercise recovery aid and certainly a cost-effective alternative.
Train hard; stay strong.
Peace.
Susan