Milk (Lactose Free!!) Great Sports Drink; More Muscle than Gatorade
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J Int Soc Sports Nutr. 2008; 5: 15.Published online 2008 October 2. doi: 10.1186/1550-2783-5-15. PMCID: PMC2569005Copyright © 2008 Roy; licensee BioMed Central Ltd.Milk: the new sports drink? A ReviewBrian D Roy11Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St. Catharines, Ontario, CanadaCorresponding author.Brian D Roy: Brian.Roy@brocku.caReceived June 18, 2008; Accepted October 2, 2008.This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.AbstractThere 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.
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