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Forget sports drinks, milk is the best way to recover from exercise
Last updated at 06:37am on 01.08.07
Milk is rich in sodium, potassium and other salts that are vital for health but lost in large quantities through sweat
Some swear by water. Others are lured by the promise of expensive special-formula sports drinks.
But what athletes should really be imbibing after their exertions is a glass of milk.
Researchers found it is more effective than anything else at replacing the fluid and salts lost through sweat.
Tests at Loughborough University's school of sport showed that milk keeps the body rehydrated four times longer than either water or Powerade, a sports drink made by Coca-Cola. Physiologist Susan Shirreffs said milk is rich in sodium, potassium and other vital salts lost in large quantities through sweat.
In addition, the combination of sugar, fat and protein found in milk means it is removed from the body less slowly than other drinks. Dr Shirreffs looked at how well different drinks rehydrated a group of young men and women in their early 20s after they had trained on exercise bikes in a hot room.
With milk, they remained rehydrated for four hours. Water and Powerade succeeded in restoring the body's fluid balance for only around an hour, the British Journal of Nutrition reports.
Dr Shirreffs said milk offers athletes a cheap alternative to energy drinks, with low-fat versions available to help keep down calorie intake.
She added: 'It will give them a little bit of protein and a little bit of carbohydrate and is cheaper as well.'
Dr Carole Lowis, of the Dairy Council for Northern Ireland, said: 'As a means of getting fluid back into your system, milk offers a wide range of essential vitamins and minerals. It is an excellent drink for anyone who is serious about their health and wellbeing.'
Reader views (9)
I've been using For Goodness Shake as a recovery drink for some time. I like the flavour of the vanilla bean and find it easy to take in after a hard cycle ride. This makes it perfect.
- Mike Nugent, Watford, UK
Milk is for cows' babies.
- Martin, Belvedere, Kent
I've been drinking milk during and after 100-200 mile bike rides for years. just because it's not hi-tec doesn't mean it doesn't work!
- Mick Berry, great harwood england
I've read to avoid milk based "recovery" drinks immediately after exercise as the body has a hard time breaking down the lactose when it is fatigued, so it gets into the system, reducing its effect.
The same research advised having a milky drink at night before bed as the body will absorb the nutrients slowly and more efficiently in the course of the night.
- Big E, UK
I was always told that milk stays in the gut and curdles when doing sport, I am a racing cyclist and apart from breakfast cereal I don't drink any other milk, even in coffee or tea.
- John Golder, Chelmsford, UK
This is interesting as some protein in a drink is proven, in elite athletes for recovery at least, to enhance absorption of carbohydrate. However there are 2 big downsides to milk as an endurance exercise drink
1 Milk Alkali Syndrome - if you drink too much and for a 6-8 hour event consuming perhaps 0.75-1L an hour in hot weather this could be a significant risk
2 On a less serious not energy drinks taste OK if warm...milk only tastes nice (to me anyway) if cool or hot.
- Drm, London
What the study showed was that milk was better than a sports drink designed to be used during exercise or water when used after exercise. Since there are many specially formulated drinks for use after exercise, it seems a bit much to conclude that "milk is the best thing". There's also a lot more to optimal post exercise nutrition than re-hydration, replacing muscle glycogen stores and repairing muscles for a start.
- Tim Lawson, Blackburn, Lancashire
Sounds all well and good, but if you cycle, what will a 'water bottle' filled with milk smell like after an all day ride in the sun? I for one wouldn't want to drink it after an hour, let alone at the end of the trip.
- Charles January, Sidcup, London, UK
What about those who are lactose intolerant? I appear to have lost the ability to breakdown lactose (surprising given my Danish background), so milk simply upset my stomach.
- Blank_Rog, Coulmbus, OH, USA
