Loading... Please wait...

Milk and Recovery

Posted by

It is difficult to think of good ole milk as controversial. It has always been high on the “pyramid” of foods. However, recent studies have questioned the benefits of this dairy product.

It is not disputed that milk contains all the minerals, protein and nutrients that a body needs to make new tissue.

Calcium is essential to health. If we do not consume enough, our bones release its store of calcium to our bloodstream. And milk is an efficient deliverer of calcium-a glass of contains 300 milligrams. The problem is that nutritionists do not how much is necessary. The World Health Organization suggests a minimum of 400 milligrams of calcium per day to 1000 mg. The controversy is that too much may be harmful. Milk contains the sugar galactose which can cause inflammation and stress on the cellular level. And the fat in whole milk may also be unhealthy.

Recently, milk and particularly chocolate milk has been used as a recovery drink, to be consumed after sweat-inducing workouts and competitions.

The athletes at Cornell University in New York drink 1 % low-fat chocolate milk. Cornell believes that low-fat chocolate is the gold standard for a recovery beverage. In fact, the university created a milk drink with 16 grams of protein and 230 calories per eight-ounce serving. Regular low-fat chocolate milk has 8 grams of protein and 160 calories.

Cornell’s athletic department determined that 20 grams of protein is optimal for athletes weighing around 150 pounds, and a 300 pound lineman may need 30 to 35 grams of protein.

Cornell isn’t the only program incorporating dairy products in its recovery regiment.