Speaking of dairy products, for those who play sports, it is time to respect the three “Rs” in the post-workout diet. If the global guidelines for healthy eating include three 125 g portions of milk and yogurt per day (equal to three small glasses or three jars), for those who play sports the three phases of recovery, reconstruction and rehydration pass through the intake of all those micronutrients in which milk and derivatives are rich.
Dairy products for those who play sports: they promote recovery, muscle reconstruction and rehydration
This was explained by nutritionist and television commentator Elisabetta Bernardi, on the basis of numerous scientific evidence, during the training course “Milk and derivatives in the diet of athletes: false myths, consumption, benefits and opportunities”, organized as part of the project ” Think Milk, Taste Europe, Be Smart”, promoted by the dairy sector of the Alliance of Cooperatives, created by Confcooperative and co-financed by the European Commission.
Milk: an optimal drink
“Studies confirm that cow’s milk is an optimal drink for achieving several key nutritional objectives,” says Bernardi. Not only that: “The exclusive package of nutrients makes it an ideal choice as a sports recovery drink that provides rehydration, replenishment of glycogen stores and muscle repair”.
READ ALSO: Yogurt and sport: because it is good, healthy and useful
The nutritional strategy in the recovery phase
In the recovery phase, nutritional strategy plays a fundamental role since milk provides energy in the form of carbohydrates, i.e. lactose, to help replenish muscle glycogen reserves. That’s not all: unlike traditional sports drinks, milk is also an excellent source of complete protein with a high concentration of branched-chain amino acids, such as leucine, to support muscle protein synthesis.
The 3:1 ratio of casein to whey protein in milk is ideal because it facilitates slower digestion and absorption, leading to constant, longer-lasting levels of circulating amino acids, the building blocks of muscle repair.
READ ALSO: Milk and sport: what you need to know
Water and electrolytes
Furthermore, the combination of the high water content (88-91%) together with electrolytes such as calcium, potassium and sodium helps replace fluids and electrolytes lost through sweating during exercise, thus promoting rehydration. Furthermore, the energy density and protein content of milk are able to delay gastric emptying and slow down water absorption, helping to prevent diuresis and therefore improving hydration status.
And there’s more: Studies have also shown that regularly drinking milk after resistance training can help promote optimal body composition by increasing lean muscle mass and reducing fat mass. A real plus for those who train!
READ ALSO: Is drinking milk as adults good or bad? What science says
Photo by The Humble Co. / Pascal Meier
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2024-03-24 06:34:52
#promote #recovery #muscle #reconstruction #rehydration
