[Engels] 'Milk as an Effective Post-Exercise Rehydration Drink'&'Milk:

[gleke]

Milk as an Effective Post-Exercise Rehydration Drink

Title
Shirreffs SM et al. Milk as an effective post-exercise rehydration drink. Br J Nutr (2007): Pg 1-8

Abstract
The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1·8 (SD 0·1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2 h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (SD 207) and 550 (SD 141) ml for milk and milk with added sodium, respectively, compared to 1184 (SD 321) and 1205 (SD 142) ml for the water and sports drink; P,0·001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1 h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.
My comments
In addition to glycogen replenishment and the promotion of recovery and adaptation to training, the issue of re-hydration after exercise (endurance training more so than resistance training) is also of importance and finding ways to optimally rehydrate the body following dehydration is a critical aspect of sports nutrition.
During endurance exercise, fluid loss usually exceeds fluid intake and athletes end up slightly dehydrated at the end of the bout and even small amounts of dehydration can negatively impact on exercise performance (i.e. at the next training session). While re-hydration when training once per day usually isn’t too big of an issue, many athletes train more frequently than this and finding ways to optimally rehydrate (again, in addition to issues of recovery, etc.) is important.
Previous work had found that the addition of both sodium and potassium to fluids was a key in re-hydration, thus the popularity of drinks such as Gatorade and Powerade both of which also provide carbohydrate for glycogen replenishment.
With the exception of one study which examined the role of a whole food meal on re-hydration, most studies have used various experimental solutions, so this week’s study set out to examine a more commonly found beverage (low fat milk) in terms of its effects on rehydration following exercise.
The study recruited eleven healthy male volunteers who were physically active but described as not being accustomed to exercise in a warm environment.
Following a familiarization trial, subjects performed an exercise trial in a warm/humid room consisting of 10 minute bouts at 2 w/kg workload. Body weight was measured in-between bouts with the exercise stopped when the subjects had lost 1.7% of their starting body weight.
One of four drinks was provided starting at 20 minutes after exercise. The drinks were 2% milk, 2% milk with added sodium, water, or Powerade. The total drink volume given was equal to 150% of the total weight lost in four equal amounts (every 15 minutes for an hour); subjects were monitored for an additional 4 hours. No food or drink was allowed and urine production was measured every hour by having the subjects pee. Subjective measurements of hunger and thirst were made every hour as well (in addition to before and immediately after the exercise bout).
All subjects lost roughly 1.8 kg of weight during the exercise bout and the total amount of fluid given over the hour of recovery drinking was 1.8 l (slightly under half a gallon).
In terms of urine production (a measurement of the amount of ingested fluid retained by the both), both milk trials showed significantly less urine output compared to either water or Powerade with no real difference between the milk and milk plus sodium drinks.
Similar results were seen looking at net fluid balance, due to decreased urine output, the milk groups reattained fluid balance after 4 hours while the water/Powerade groups were still slightly dehydrated.
Finally, subjective rating of thirst went up after the exercise bout but decreased with re-hydration, with no difference between drinks. Feelings of hunger also increased throughout recovery although both milk groups and the Powerade reduced hunger more than water. Subjects also reported that the Powerade was sweeter and slightly more palatable compared to the milk drinks which were reported as being saltier and more bitter. No other differences were seen.
The researchers concluded that milk (with or without extra sodium) was superior to either water or Powerade at rehydration although the slight differences seen at the end of the study are unlikely to significantly impact on exercise performance in temperate climates.
They suggest that at least part of this is due to the quantities of both sodium and potassium in milk; as mentioned both electrolytes are important in helping the body retain the fluid consumed following exercise. They also note that the digestion rate of milk is going to be slower than either water or Powerade due to the presence of protein and fat in addition to the carbohydrate; this might have affected the body’s utilization of the milk for re-hydration compared to the other drinks. In keeping with this, subjects in the milk group reported greater fullness, probably due to the length of time it took for the milk to be fully absorbed.
So this study adds to previous data showing that milk can be useful for recovery (in terms of protein synthesis) following either resistance training or endurance training, as I’ve discussed in previous newsletters.
At the same time, the amount of fluid consumed (nearly a half gallon of milk) is significant and some people might not find milk terribly appealing following an exhaustive exercise bout. It would be interesting to see if a protein/carbohydrate drink containing either dextrose/maltodextrin and whey or milk protein isolate (with similar amounts of electrolytes to what is found in milk) promoted the same level of re-hydration following exercise. I suspect that it would and this might provide an easier way to promote both training adaptations and re-hydration following exercise. This would probably be easier than trying to drink 16-32 oz of milk following exercise.
An additional issue, of course, is that of lactose intolerance but the availability of lactose reduced or removed milk (cf. Lactaid/DairyEase) should make this less of an issue.

[gleke]

Milk: The New Sports Drink? A Review

Title
Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008 Oct 2;5:15


ABSTRACT
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
My Comments
Milk, like all aspects of nutrition is often surrounded by controversy. From the nutjob tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.

Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body recomposition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications, dairy calcium improves body composition, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ‘smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk out 16 weeks out can only hurt fat loss, not help it.
You can read more about that in Contest Dieting Part 1. As well I discuss dairy proteins (both supplemental and whole food) in detail in The Protein book.

Which brings me in a roundabout way to today’s article which examines recent research examining the potential of milk as a sports drink.
The paper first examines much of what I talked about above, the overall macronutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein). As I detail in The Protein Book, in contrast to recurring beliefs that whey is superior post-workout, research shows that a slow or combination slow and fast protein following training appears to be superior in terms of lean body mass gains.
Quoting from the paper’s conclusion:

“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”

Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carb intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examine the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis, however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carb drink.
With regards to hydration, a previous research review I did examined Milk as an Effective Post-Exercise Rehydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
Quoting again from the paper itself, the researchers conclude that

“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”

The bottom link is that milk can be an effective post-workout drink for both resistance trainers and endurance athletes.


Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
Anyone who has read The Protein Book (or my other books for that matter) knows that I’m big on milk and milk proteins, they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 8-oz serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5X that many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 16 oz. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.

[gleke]

Dubbel.

[Rickbeen]

daarom drink ik altijd een halve liter met me whey en dextrose

[talalelh15]

daarom drink ik altijd een halve liter met me whey en dextrose

Wat staat er in het artikel dan?:P

[Burnedice]

Zal het later eens lezen, maar drink ~3 liter melk per dag. Vaak 2 liter halfvol en 1 liter chocomel.

[Dimix]

Zal het later eens lezen, maar drink ~3 liter melk per dag. Vaak 2 liter halfvol en 1 liter chocomel.

en hoeveel water drink je dan ook nog per dag?

[axel1994]

Bijna 2l chocomelk + 1l melk.
en dan nog een hele boel water.

[melvinafca]

2l chocomel? Voor de fatgains ofzo? Waarom zou je zoveel nemen. Als je zwaarder wordt zonder bf stijgung heb ik niks gezegd

[axel1994]

2l chocomel? Voor de fatgains ofzo? Waarom zou je zoveel nemen. Als je zwaarder wordt zonder bf stijgung heb ik niks gezegd

Het past in mijn macro's.

Door mijn lessen heb ik minder tijd om te eten.
Ik heb geen zin om gigantische maaltijden te eten.

Dus ik keek hoeveel chocomelk ik nodig had om aan mijn macro's te komen.

Zelfs mijn ekv zijn gelijk. En ik lijk droger te worden.

[Falstyr]

2l chocomel? Voor de fatgains ofzo? Waarom zou je zoveel nemen. Als je zwaarder wordt zonder bf stijgung heb ik niks gezegd

jij gelooft zeker ook dat ongeklopte slagroom slecht is...

[Patriciaaa]

Mijn engels is niet goed, dus ik zal wel weer over de helft heen lezen. Maar gaat dit voor een groot essentieel deel niet om duursport (als in: je kan duursport niet zomaar naar bb verplaatsen)? En draait ons herstel niet om veel meer dan alleen hydrateren? En zegt het nogal weinig over de andere alternatieven (als in: iets kan goed zijn,... maar ook beter of best).

[lucky_luc]

jij gelooft zeker ook dat ongeklopte slagroom slecht is...

Lekker op een tompoesje

[inferno_0666]

Mijn engels is niet goed, dus ik zal wel weer over de helft heen lezen. Maar gaat dit voor een groot essentieel deel niet om duursport (als in: je kan duursport niet zomaar naar bb verplaatsen)?

Het gaat inderdaad voornamelijk om duursport:

In addition to glycogen replenishment and the promotion of recovery and adaptation to training, the issue of re-hydration after exercise (endurance training more so than resistance training) is also of importance and finding ways to optimally rehydrate the body following dehydration is a critical aspect of sports nutrition.
During endurance exercise, fluid loss usually exceeds fluid intake and athletes end up slightly dehydrated at the end of the bout and even small amounts of dehydration can negatively impact on exercise performance (i.e. at the next training session). While re-hydration when training once per day usually isn’t too big of an issue, many athletes train more frequently than this and finding ways to optimally rehydrate (again, in addition to issues of recovery, etc.) is important.

En draait ons herstel niet om veel meer dan alleen hydrateren? En zegt het nogal weinig over de andere alternatieven (als in: iets kan goed zijn,... maar ook beter of best).

Klopt, het gaat om de vergelijking tussen melk, water en Powerade. Ter informatie, dit zijn de ingredienten van Powerade:



In het commentaar staat ook dat er betere alternatieven zijn voor melk, want je zou een vrij grote hoeveeheid melk moeten drinken na je training om er voordeel uit te halen. Het gaat om bijna 2 liter melk na je training, om precies te zijn:

At the same time, the amount of fluid consumed (nearly a half gallon of milk) is significant and some people might not find milk terribly appealing following an exhaustive exercise bout. It would be interesting to see if a protein/carbohydrate drink containing either dextrose/maltodextrin and whey or milk protein isolate (with similar amounts of electrolytes to what is found in milk) promoted the same level of re-hydration following exercise. I suspect that it would and this might provide an easier way to promote both training adaptations and re-hydration following exercise. This would probably be easier than trying to drink 16-32 oz of milk following exercise.
An additional issue, of course, is that of lactose intolerance but the availability of lactose reduced or removed milk (cf. Lactaid/DairyEase) should make this less of an issue.

Het alternatief dat geopperd wordt is beter te doen lijkt mij. Een whey isolaat shake met wat dextrose en mineralen.

[nbtp]

Het eerste artikel is inderdaad meer gebaseerd op duursporters maar het tweede (gaat niet over hydration) heeft dan weer meer het voordeel van melk na de training bij krachtsporters.