Cow's milk as a post-exercise recovery drink: implications for performance and health

摘要: Post-exercise recovery is a multi-facetted process that will vary depending on the nature of exercise, time between exercise sessions and goals exerciser. From nutritional perspective, main considerations are: (1) optimisation muscle protein turnover; (2) glycogen resynthesis; (3) rehydration; (4) management soreness; (5) appropriate energy balance. Milk approximately isotonic (osmolality 280–290 mosmol/kg), mixture high quality protein, carbohydrate, water micronutrients (particularly sodium) make it uniquely suitable as post-exercise drink in many scenarios. Research has shown ingestion milk potential to beneficially impact both acute chronic training adaptation. augments synthesis rehydration, can contribute resynthesis, attenuates soreness/function losses. For these aspects recovery, at least comparable often out performs most commercially available drinks, but fraction cost, making cheap easy option facilitate recovery. also been attenuate subsequent intake may lead more favourable body composition changes with training. This means those exercising for weight purposes might be able influence whilst maintaining deficit created by exercise.