The Consumer Education Project of Milk SA

Is milk good for muscle recovery?

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After intense exercise, muscle tissue must be repaired and adapted to improve its function. An intake of 20–25 g dairy protein has proved to be better than other protein foods in optimising muscle protein synthesis after resistance training. Milk specifically contains leucine, which is recognised for its role in muscle protein synthesis.

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Intense exercise results in muscle tissue undergoing repair and adaption to enhance function. An intake of 20–25 g high-quality protein after resistance exercise, high-intensity interval training or endurance events contributes to muscle repair and adaptation. Dairy protein has been found to be better than other protein sources in optimising muscle protein synthesis after resistance training. Milk protein provides all the essential amino acids and specifically leucine, which is recognised for its role in muscle protein synthesis. Current research suggests that consuming 500 ml low-fat milk after exercise is effective in assisting muscle recovery.

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