MILK IS AN EFFECTIVE POST-EXERCISE REHYDRATION RECOVERY DRINK
Exercise-induced dehydration is a common condition among athletes occurring when an athlete’s sweat losses exceed fluid intake, being particularly evident in the case of prolonged intense exercise. Dehydration has negative health implications and impairs performance during present- and subsequent exercise sessions, particularly where fluid losses exceed 2% of body mass. The electrolyte content of re-hydration beverages plays a fundamental role in re-hydration.
A quick view on sports drinks
MILK CONTAINS ELECTROLYTES AND CARBOHYDRATES FOUND IN COMMERCIAL SPORTS DRINKS
In recent years, there has been a tremendous growth in the sports drink market, internationally and in South Africa. The key ingredients of commercially available sports drinks are carbohydrates and electrolytes. There are mainly two types of sports drinks available on the commercial market: carbohydrate replacement drinks and fluid replacement drinks. The key ingredients of commercial re-hydration sports drinks (carbohydrates and electrolytes), also occurs in milk within a natural food matrix.
Milk as a post-exercise dehydration recovery drink
Carbohydrates and electrolytes are also found in milk within a natural food matrix in the form of sucrose, sodium and potassium. Recent ground breaking research has proven that milk (especially fat-free or low-fat milk) is an effective post-exercise dehydration recovery drink.
Athletes who consumed milk post-exercise remained in a net positive fluid balance throughout a three-hour recovery period and also experienced improvements in subsequent exercise performance. Drinking yoghurt can also be used as an alternative post-exercise rehydration beverage.
Milk has the ADDED ADVANTAGE of containing a wide spectrum of amino acids and a good ratio of carbohydrates and protein in a natural food matrix, which aids in muscle recovery post-exercise
Guidelines for the amount of fluid that an athlete should consume
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Normal daily needs
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35 ml/kg usual body mass, e.g. 10 x 1 cup* (2.5 litres) / 70 kg
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Two hours before exercise
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1 - 2 cups*
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Directly before exercise
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1/2 - 1 cup*
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During exercise
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1/2 - 1 cup* every 15-20 minutes
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Directly after exercise
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1 - 2 cups*
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* 1 cup = 250 ml
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Another guideline is to drink according to personal dictates of thirst
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For more information on the role of dairy in recovery after sport, refer to Dairy and muscle recovery after sport.
References
BEAN A. 2006. The complete guide to sports nutrition. Fifth edition. A & C Black Publishers: London. Chapter 6: Fluid:82, 90
DAVIS JM, LAMB DR, PATE RP, SLENTZ CA, BURGESS WA & BARTOLI WP. 1988. Am J Clin Nutr. (48): 1023-1030
KARP JR, JOHNSTON JD, TECKLENBURG S, MICKLEBOROUGH TD, FLY AD & STAGER JM. 2006. Int JSport Nutr Exerc Metab. 16: 78-91
MAUGHAN RJ, SHIRREFFS SM, MERSON SJ & HORSWILL CA. 2005. J Sports Sc. (23): 73-79
NOAKES TD. 2003. Editorial. Br Med J (327): 113-114
SHIRREFFS SM, ARAGON-VARGAS LF, CHAMORRO M, MAUGHAN RJ, SERRATOSA L & ZACHWIEJA JJ. 2005. IJSM. (26): 90-95
SHIRREFFS SM, WATSON P & MAUGHAN RJ. 2007. Brit J Nutr. (98): 173-180
WATSON P, LOVE TD, MAUGHAN RJ & SHIRREFFS SM. 2008. Eur J Appl Physiol. 104: 633-642.