nature’s sports drinkalabamapublichealth.gov/obesity/assets/ndc_naturesportsdrink.pdf · one...

MILK: Nature’s Sports Drink FMD10322 © 2010 NATIONAL DAIRY COUNCIL® Fuel Your Workout with Milk Adding milk to your post-workout plan can benefit your body because it supplies many of the key nutrients needed as part of a daily training diet. Milk is a wholesome food that can help athletes: REFUEL muscles with CARBOHYDRATES. 1,2 REDUCE muscle breakdown and stimulate growth with HIGH-QUALITY PROTEIN. 1-5 REHYDRATE with FLUID and ELECTROLYTES. 1,2,6,7 Pour More Nutrition into Your Post-Exercise Plan One serving of milk helps supply post-exercise nutrition needs because: • Milk has been shown to be an excellent way to replace fluid that is lost during exercise. 6,7 • Milk may help reduce muscle damage and improve muscle recovery – which, in turn, may help the body perform better during its next workout. 7-12 • Milk can increase the body’s ability to make new muscle and may help improve body composition over time, when it’s enjoyed as a post-workout beverage. 4,5,13 In fact, emerging research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate from exercise. 6-11 1 Posion of the American Dietec Associaon, Dieans of Canada, and the American College of Sports Medicine: Nutrion and Athlec Performance. J AM Diet Assoc. 2009;109:509-27. 2 Roy BD. Milk, the new sports drink? A review. J Int Soc Sports Nutr. 2008;5:15. 3 Elliot TA, et al. Milk ingeson smulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006;38:667. 4 Hartman JW, et al. Consumpon of fat-free fluid milk following resistance exercise promotes greater lean mass accreon than soy or carbohydrate consumpon in young novice male weightliﬅers. Am J Clin Nutr. 2007;86:373. 5 Wilkinson SB, et al. Consumpon of fluid skim milk promotes greater muscle protein accreon aﬅer resistance exercise than does consumpon of an isonitrogenous and isoenergec soy-protein beverage. Am J Clin Nutr. 2007;85:1031. 6 Shirreffs SM, et al. Milk as an effecve post-exercise rehydraon drink. Br J Nutr. 2007;98:173. 7 Watson P, et al. A comparison of the effects of milk and a carbohydrate-electrolyte drink on the restoraon of fluid balance and exercise capacity in a hot, humid environment. Eur J Appl Physiol. 2008;104:633. 8 Cockburn E, et al. Acute milk-based protein-CHO supplementaon aenuates exercise-induced muscle damage. Appl Physiol Nutr Metab. 2008;33:775. 9 Karp JR, et al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006;16:78. 10 Pritche K, et al. Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Appl Physiol Nutr Metab. 2009;34:1017-1022. 11 Thomas K, et al. Improved endurance capacity following chocolate milk consumpon compared with 2 commercially available sports drinks. Appl Physiol Nutr Metab. 2009;34:78-82. 12 Gilson SF, et al. Effects of chocolate milk consumpon on markers of muscle recovery during intensified soccer training. Med Sci Sports Exerc. 2009;41:S577. 13 Josse A, et al. Body composion and strength training changes in women with milk and resistance exercise. Med Sci Sports Exerc. 2009 Dec 9. [Epub ahead of print] Refuel with milk post-exercise by: • Sipping on low-fat or fat-free milk – regular, or delicious flavors like chocolate, vanilla and strawberry. • Blending low-fat or fat-free milk, fruit and ice to satisfy post-workout hunger with a nutrient-rich smoothie. • Enjoying cereal or granola topped with low-fat or fat-free milk.

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Page 1: Nature’s Sports Drinkalabamapublichealth.gov/obesity/assets/NDC_NatureSportsDrink.pdf · One serving of milk helps supply post-exercise nutrition needs because: • Milk has been

Milk:Nature’s Sports Drink

FMD10322

Fuel Your Workout with MilkAdding milk to your post-workout plan can benefit your body because it supplies many of the key nutrients needed as part of a daily training diet. Milk is a wholesome food that can help athletes:

REFUEL muscles with CARBOHYDRATES.1,2

REDUCE muscle breakdown and stimulate growth with HIGH-QUALITY PROTEIN.1-5

REHYDRATE with FLUID and ELECTROLYTES.1,2,6,7

Pour More Nutrition into Your Post-Exercise PlanOne serving of milk helps supply post-exercise nutrition needs because:• Milk has been shown to be an excellent way to replace fluid that

is lost during exercise.6,7

• Milk may help reduce muscle damage and improve muscle recovery – which, in turn, may help the body perform better during its next workout.7-12

• Milk can increase the body’s ability to make new muscle and may help improve body composition over time, when it’s enjoyed as a post-workout beverage.4,5,13

In fact, emerging research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate from exercise.6-11

1 PositionoftheAmericanDieteticAssociation,DietitiansofCanada,andtheAmericanCollegeofSportsMedicine:Nutritionand AthleticPerformance.JAMDietAssoc.2009;109:509-27.

2 RoyBD.Milk,thenewsportsdrink?Areview.JIntSocSportsNutr.2008;5:15.3 ElliotTA,etal.Milkingestionstimulatesnetmuscleproteinsynthesisfollowingresistanceexercise.MedSciSportsExerc.2006;38:667.4 HartmanJW,etal.Consumptionoffat-freefluidmilkfollowingresistanceexercisepromotesgreaterleanmassaccretionthansoyorcarbohydrate

consumptioninyoungnovicemaleweightlifters.AmJClinNutr.2007;86:373.5 WilkinsonSB,etal.Consumptionoffluidskimmilkpromotesgreatermuscleproteinaccretionafterresistanceexercisethandoesconsumptionofan

isonitrogenousandisoenergeticsoy-proteinbeverage.AmJClinNutr.2007;85:1031.6 ShirreffsSM,etal.Milkasaneffectivepost-exerciserehydrationdrink.BrJNutr.2007;98:173.7 WatsonP,etal.Acomparisonoftheeffectsofmilkandacarbohydrate-electrolytedrinkontherestorationoffluidbalanceandexercisecapacityinahot,humidenvironment.EurJApplPhysiol.

2008;104:633.8 CockburnE,etal.Acutemilk-basedprotein-CHOsupplementationattenuatesexercise-inducedmuscledamage.ApplPhysiolNutrMetab.2008;33:775.9 KarpJR,etal.Chocolatemilkasapost-exerciserecoveryaid.IntJSportNutrExercMetab.2006;16:78.10PritchettK,etal.Acuteeffectsofchocolatemilkandacommercialrecoverybeverageonpostexerciserecoveryindicesandendurancecyclingperformance.ApplPhysiolNutrMetab.2009;34:1017-1022.11ThomasK,etal.Improvedendurancecapacityfollowingchocolatemilkconsumptioncomparedwith2commerciallyavailablesportsdrinks.ApplPhysiolNutrMetab.2009;34:78-82.12GilsonSF,etal.Effectsofchocolatemilkconsumptiononmarkersofmusclerecoveryduringintensifiedsoccertraining.MedSciSportsExerc.2009;41:S577.13JosseA,etal.Bodycompositionandstrengthtrainingchangesinwomenwithmilkandresistanceexercise.MedSciSportsExerc.2009Dec9.[Epubaheadofprint]

Refuel with milk post-exercise by:• Sipping on low-fat or fat-free

milk – regular, or delicious flavors like chocolate, vanilla and strawberry.

• Blending low-fat or fat-free milk, fruit and ice to satisfy post-workout hunger with a nutrient-rich smoothie.

• Enjoying cereal or granola topped with low-fat or fat-free milk.

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Preventing Childhood Obesity Starting Early: The Baby Milk Trial Raj Lakshman MRC Epidemiology Unit 24 th January 2012