Post by MerryMom on Jun 8, 2016 11:44:40 GMT
It is better that he is drinking milk and water rather than Gatorade. There are 3 of us (our son is a cross country runner and summer conditioning has started) and we go through about 3-4 gallons of 2% milk a week.
Actually, milk is a good recovery drink.
Milk as a Sports Drink
Athletes have good reason to focus on nutrition: replacing fluid and nutrients after an intense work out helps repair and replenish muscles and maintain strong bones. If nutrients are not replaced during and after exercise, athletes experience fatigue and may not be able to keep up the intensity of their workouts.
One beverage that is often overlooked as a recovery drink is milk. Milk’s nutrients—protein, carbohydrates, vitamins, minerals and water—are rapidly absorbed and metabolized by the body to produce energy during and replenish nutrient stores after activity. New research shows that milk consumed as a post-exercise recovery and rehydration beverage is just as effective, if not more so, than commercially-available sports drinks, and can increase muscle growth.
One of the key nutrients in milk is protein. The recommended dietary allowance (RDA) for protein for healthy adults is 0.4 grams per pound of body weight, however for athletes it may be higher. The International Journal of Sports Nutrition makes the following recommendations for athletes:
Type of Athlete Daily Protein Recommendation
Recreational Exerciser, Adult 0.5-0.75 g/lb
Competitive Athlete 0.6-0.8 g/lb
Growing Teenage Athlete 0.9-1.0 g/lb
Adult Building Muscle Mass 0.7-1.0 g/lb
Athlete Restricting Calories 0.8-1.0 g/lb
So, a growing teenage athlete who weighs 160 pounds needs 144 - 160 grams of protein per day and a 120 pound woman who exercises recreationally needs 60 - 90 grams.
One cup of low-fat milk contains 8-10 grams of protein per cup. Whey protein in milk may confer additional benefits to physical performance. Whey protein contains an ideal balance of essential amino acids that cannot be produced by the body, and branched-chain amino acids which ensure proper muscle tissue growth.
Athletes requiring extra protein can easily reach their recommendation by enjoying one or two more servings of high-protein foods such as milk, cheese, eggs, nuts or lean meat. There is no need for protein or amino acid supplements, however--it is best to get protein from food sources throughout the day for the right combination of readily-digestible amino acids.
Milk is also a good source of carbohydrates. Carbohydrates consumed within thirty minutes after exercising will be transported to muscles for immediate use or stored as glycogen for the next activity. Failing to consume adequate carbohydrates after exercising can lead to fatigue and muscle soreness.
The vitamins and minerals in milk are important for maintaining good health and optimizing athletic performance. Most milk products contain vitamins A and D. Vitamin A maintains healthy tissue growth while vitamin D helps the body utilize minerals such as calcium and phosphorus. The minerals found in milk—calcium, potassium and magnesium5—help maintain strong bones, proper muscle functioning and fluid balance.
Flavored milk has become a favorite of athletes as a post-exercise rehydration beverage. While providing all of the nutritional benefits of plain milk, the additional carbohydrates from sugar in chocolate or strawberry milk are easily absorbed and metabolized. Recent research has found that chocolate milk is not only an effective recovery aid after prolonged exercise, but that it can actually improve performance in subsequent exercise bouts.
Actually, milk is a good recovery drink.
Milk as a Sports Drink
Athletes have good reason to focus on nutrition: replacing fluid and nutrients after an intense work out helps repair and replenish muscles and maintain strong bones. If nutrients are not replaced during and after exercise, athletes experience fatigue and may not be able to keep up the intensity of their workouts.
One beverage that is often overlooked as a recovery drink is milk. Milk’s nutrients—protein, carbohydrates, vitamins, minerals and water—are rapidly absorbed and metabolized by the body to produce energy during and replenish nutrient stores after activity. New research shows that milk consumed as a post-exercise recovery and rehydration beverage is just as effective, if not more so, than commercially-available sports drinks, and can increase muscle growth.
One of the key nutrients in milk is protein. The recommended dietary allowance (RDA) for protein for healthy adults is 0.4 grams per pound of body weight, however for athletes it may be higher. The International Journal of Sports Nutrition makes the following recommendations for athletes:
Type of Athlete Daily Protein Recommendation
Recreational Exerciser, Adult 0.5-0.75 g/lb
Competitive Athlete 0.6-0.8 g/lb
Growing Teenage Athlete 0.9-1.0 g/lb
Adult Building Muscle Mass 0.7-1.0 g/lb
Athlete Restricting Calories 0.8-1.0 g/lb
So, a growing teenage athlete who weighs 160 pounds needs 144 - 160 grams of protein per day and a 120 pound woman who exercises recreationally needs 60 - 90 grams.
One cup of low-fat milk contains 8-10 grams of protein per cup. Whey protein in milk may confer additional benefits to physical performance. Whey protein contains an ideal balance of essential amino acids that cannot be produced by the body, and branched-chain amino acids which ensure proper muscle tissue growth.
Athletes requiring extra protein can easily reach their recommendation by enjoying one or two more servings of high-protein foods such as milk, cheese, eggs, nuts or lean meat. There is no need for protein or amino acid supplements, however--it is best to get protein from food sources throughout the day for the right combination of readily-digestible amino acids.
Milk is also a good source of carbohydrates. Carbohydrates consumed within thirty minutes after exercising will be transported to muscles for immediate use or stored as glycogen for the next activity. Failing to consume adequate carbohydrates after exercising can lead to fatigue and muscle soreness.
The vitamins and minerals in milk are important for maintaining good health and optimizing athletic performance. Most milk products contain vitamins A and D. Vitamin A maintains healthy tissue growth while vitamin D helps the body utilize minerals such as calcium and phosphorus. The minerals found in milk—calcium, potassium and magnesium5—help maintain strong bones, proper muscle functioning and fluid balance.
Flavored milk has become a favorite of athletes as a post-exercise rehydration beverage. While providing all of the nutritional benefits of plain milk, the additional carbohydrates from sugar in chocolate or strawberry milk are easily absorbed and metabolized. Recent research has found that chocolate milk is not only an effective recovery aid after prolonged exercise, but that it can actually improve performance in subsequent exercise bouts.