An Alternative Post-Workout Beverage
Many people know the benefits that consuming a post-workout shake has. In order to get your muscles on the path to recovery in the quickest manner possible, the post-workout shake is a must.
Post-workout shakes should consist of both carbohydrates and protein, with little dietary fat – as this will slow down the process of digestion.
What individuals usually put in their post-workout shake will vary from person to person; some prefer to blend up fruit, protein powder and juice, while others opt for a simple protein powder with dextrose combination.
Many will add creatine or glutamine to the mix, to further enhance the muscular gains they’ll receive from their workout.
Recently, researchers out of the School of Sport and Exercise Sciences in Loughborough University looked at an alternative for a post-workout drink – milk.
They had seven male volunteers either ingest a carbohydrate-electrolyte solution or else skimmed milk, with the volume in both causes equal to 150% of their body mass lost during the exercise session.
After the three hour recovery period was over, subjects were then looked at in terms of recovery state and fluid balance and both drinks put them in a positive fluid balance, however, the carbohydrate-electrolyte solution did not restore potassium balance, and both beverages did not fully replace lost body sodium.
Furthermore, after the three hour recovery period had finished, they also performed an exercise capacity test where they exercised at 61% of their peak VO2 max and it was found that there was no different in exercise time to exhaustion.
Therefore, this study demonstrates that milk may actually be a terrific post-workout beverage, however, you may also want to take in some additional sodium if doing highly intense exercise, or exercise that lasts for a long duration in time.
Reference:
Love, TD. Et al. A Comparison of the Effects of Milk and a Carbohydrate-Electrolyte Drink on the Restoration of Fluid Balance and Exercise Capacity in a Hot, Humid Environment. (2008). European Journal of Applied Physiology, July 10.
July 19, 2008 - 4:15 pm MDT at 4:15 pm
That’s great! My post workout meal consists of whey protien, skim milk, frozen strawberries, a banana and sometimes I add a scoop of dry oatmeal. I always wondered if I should replace skim milk with gatorade. Now I know I don’t have to. Thanks for the info.
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I hear ya. My PWO:
1 cup skim milk
1 cup baked sweet potato (I over bake it to a puree like texture & just scoop it out of the skin)
1 scoop True-Protein custom whey protein blend (vanilla creme flavor)
1/4 cup fresh blueberries
pinches of nutmeg & cinnamon
splash of vanilla extract
2 stevia packets
1 tray ice cubes
Blend until smooth. The sweet potato has almost 11g of dextrose & sucrose as well as 4g protein, blueberries are screamin’ antioxidants, and the milk & protein blend for the protein.
Plus, its like drinking sweet potato pie!!
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