New Nutritional Facts On Milk

In these days of supplements and fruit juices good old fashioned milk seems to be neglected. But, some new research may bring it back in fashion.

Image by Joe Shlabotnik

Lactose tolerance was quite rare and absent eight thousand years ago. The lactase gene appeared only recently in human evolution but quickly became prevalent as it offered dramatic survival advantages. We look at a few of milk’s advantages discovered by recent research.

Milk As A Sports Drink

One new study showed that low fat milk is just as effective as commercial sports drinks in helping athletes rehydrate and recover after workouts [1]. The carbohydrates in milk help to refuel exhausted muscles, the protein helps in the repair of muscles, and the fluids help with rehydration. Additionally, the high calcium, potassium and magnesium content of milk also helps, since these minerals are lost when we perspire. Milk helps replace these essential minerals which in turn helps the muscles recover faster.

This is backed by other studies [2] that have identified milk is a cheap source of easily digestible and high quality protein, and to be a smarter choice than highly-priced sports drinks.

Milk Reduces Hypertension Risk

Women who consume more low-fat milk seem to be better protected from getting high blood pressure according to another study [3], probably because of the high calcium and vitamin D content. A 10% reduced risk of developing high blood pressure was reported.

Low Fat Milk Helps You Loose Weight

Drinking fat free milk in the morning helps you feel full. Much more than if you drink the same amount of fruit juice. [4] Researchers suspect that the protein content in milk and thickness may make people feel fuller and less likely to snack all morning until lunch time.

Build Muscle and Maintain Bone Density

Milk is the leading source of vitamin D in most western diets. There are very few good sources of vitamin D – milk is one of them. Just three glasses of fat free milk delivers 75% of daily vitamin D requirements. Growing evidence is suggesting vitamin D to be a super nutrient. Vitamin D helps keeps bones strong, helps the immune system, protects against diabetes, heart disease and certain cancers. One study showed that students with high levels of vitamin D could jump higher and faster than their peers with lower levels of vitamin D. [5]

I have been drinking milk straight after workouts and can verify it does help with recovery. Doing this also seems to stimulate muscle growth and increase strength. I highly recommend people take a small carton of skim milk to drink straight after workouts.

SOURCES

[1] Source: Gilson SF, Saunders MJ, Moran CW, Corriere DF, Moore RW, Womack CJ, Todd MK. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009;41:S577. MORE

[2] Source: Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.
John M Berardi, Eric E Noreen and Peter WR Lemon
Journal of the International Society of Sports Nutrition (in press) MORE

[3] Source: Wang L, Manson JE, Buring JE, Lee IM, Sesso HD. Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women. Hypertension. 2008;51:1-7. MORE

[4] Source: Dove, ER, Hodgson JM, Puddey IB, Beilin LJ, Lee YP, Mori TA. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. American Journal of Clinical Nutrition. 2009;90:70-75

[5] Source: Ward KA, Das G, Berry JL, Roberts SA, Rawer R, Adams JE, Mughal Z. Vitamin D status and muscle function in post-menarchal adolescent girls. Journal of Clinical Endocrinology and Metabolism. 2009;94:559-563. MORE