Contents:
- Medical Video: Chocolate Milk The New Sports Drink Medical Course
- The content in a glass of milk
- 1. Casein
- 2. Whey
- 3. BCAA
- 4. Carbohydrates
- 5. Fat
- 6. Calcium
- 7. Water
- 8. Electrolytes
- 9. Other nutrients
- Benefits of drinking milk after exercise
- 1. Increase muscle mass
- 2. Fat removal
- 3. Recovery (rehydration)
- 4. Cheap and easy to get compared to other protein supplement drinks
Medical Video: Chocolate Milk The New Sports Drink Medical Course
Meeting nutritional needs after exercise is very important, especially to restore muscle post-exercise and replace body fluids that come out with sweat (rehydration). One way is to eat foods or drinks that are rich in nutrients, one of which is milk. Milk is a nutrient-filled drink that is dominated by high quality protein content (~ 34 g / L), carbohydrates (~ 50 g / L), and electrolytes. Milk contains casein and protein whey with a ratio of 4: 1, so that the concentration of amino acids in the blood will increase after consuming milk.
This characteristic makes milk a good recovery drink for consumption after exercise. In fact, research shows that consuming milk after exercise has a better effect than consuming other commercial supplement drinks - besides being cheaper and easier to obtain.
The content in a glass of milk
1. Casein
Milk consists of 80% casein, an animal protein found in mammalian milk which serves to help satiety last longer and improve muscle post-exercise.
2. Whey
Whey is a complete protein containing nine essential amino acids and low lactose content. Milk contains 20% whey which plays a role in muscle repair after exercise. Whey found in milk with the same ingredients as whey in protein supplement drinks.
3. BCAA
BCAA stands for branched chain amino acid, namely essential amino acids which can only be obtained from additional foods because the body is unable to produce this type of amino acid. BCAAs in milk consist of leucine, isoleucine, and valine. BCAA is also often found in protein supplement drinks.
4. Carbohydrates
Milk is rich in lactose, which is one type of sugar that can replenish energy reserves after exercising. Carbohydrates in milk play a role as a provider of substrate for the formation of glycogen in the muscles used during exercise.
5. Fat
It takes a long time to digest fat in the body. The fat content in milk can make you feel full longer and reduce excessive hunger.
6. Calcium
Calcium in a glass of milk has a function in the process of reducing fat and improving bone health. Bone health improvement is important, especially for women, to reduce the risk of osteoporosis.
7. Water
Milk contains 87% of water which will hydrate the body, improve muscle recovery, and prevent excessive fatigue.
8. Electrolytes
Milk contains sodium (sodium) and potassium (potassium) which increases rehydration by holding down the fluids consumed after exercise. In addition, these two electrolytes also replace body fluids lost with sweat.
9. Other nutrients
Biotin, magnesium, vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin, and so on.
Benefits of drinking milk after exercise
1. Increase muscle mass
Research by Roy BD from Brock University, Canada shows that a combination of proteins that are easy to digest and which are difficult to digest is very helpful in increasing muscle mass. Milk is a drink containing both, which is 80% casein and 20% whey. Milk consumption after weight training will increase the increase in muscle mass in both women and men. Furthermore, if the habit of consuming milk after exercise is continuously carried out with regular exercise for approximately 12 weeks, the increase in the addition of total muscle mass is greater.
2. Fat removal
In the process of removing fat, a person must eat fewer calories than usual and / or burn more calories. Exercise will burn calories, while milk will limit the consumption of more calories. The calcium contained in milk helps reduce fat in the body. Meanwhile, fat in milk makes you feel full longer and reduces hunger, so the rate of burning of fat stored in the body increases and fat decreases faster than normal.
3. Recovery (rehydration)
The electrolyte content in milk helps in recovery after exercise, especially in the process of rehydrating the body. Not only has the effect of rehydration for adults, milk also has the ability to restore children's body fluids after exercising in the hot sun. The content of protein and electrolytes in milk is considered more effective than water or carbohydrate / electrolyte solution (CES) in the process of replacing children's body fluids after outdoor exercise. This prevents dehydration which, if left unchecked, can have a further impact on health, from disrupting the function of organs to causing dangerous diseases.
4. Cheap and easy to get compared to other protein supplement drinks
Milk can be chosen as an alternative drink consumed after exercise, given its important function for body recovery and muscle formation, and the price is much cheaper than supplemental drinks. However, it should be noted that consumption of milk after exercise is not recommended for people who have lactose intolerance.
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