Nov 1, 2011

"Milk does a body G-O-O-D . . . Pass it on!"

Growing up, we've always been told, "Drink your milk for strong bones and a healthy body!"  But, some of us (me in particular) don't enjoy the taste . . . unless, of course, you add some chocolate!  However, milk is one of the simplest, most effective recovery drink's for those intense crossfit workouts.  Here's why:

1.  Milk provides fluids to help with hydration; carbohydrates for energy; and, a nutrient package that includes key minerals - such as potassium - which all help to rehydrate and replenish muscles after exercise.
2.  An 8-ounce soft drink or fruit juice drink contains nearly twice the amount of added sugars as 8 ounces of chocolate milk.
3.  Weight-bearing exercise - running, jumping, etc - plus a calcium-rich diet can help strengthen your bones and reduce your risk for osteoporosis.
4.  Got Chocolate Milk?  Research suggests chocolate milk is an effective postexercise recovery aid.  No other sports drink contains the nutrient package found in chocolate milk.
5. Chocolate milk has high-quality protein that helps build lean muscle when
combined with exercise.
6.  Some studies have found that fat-free milk as a regular part of a post-exercise
routine resulted in greater muscle mass buildup compared to certain soy-protein
beverages. Researchers concluded that the proteins in milk were more effective in
promoting muscle growth when consumed after rigorous resistance exercise
compared to equivalent amounts of soy protein.

Is milk Paleo?  The "crossfit way of eating" tends to direct itself to the Paleo Diet, but the Paleo diet isn't the "be all, end all" way of eating.  What the paleo diet doesn’t take into account is that occasionally we find new sources of food that are really great for us as well, sometimes even better than the foods we found during our hunting and gathering.  One such food is milk.  Milk is a perfect “zone” (if you’re into that) ratio of macronutrients – protein, fat and carbohydrate.  Milk contains powerful anabolic properties; HGH and IGF-1 (Insulin-like Growth Factor 1).  In combination this means milk provides dense nutrients and cellular growth boosters in one convenient package.  This isn’t surprising because that’s exactly what nature designed milk to do, grow little baby mammals into big strong adult mammals.  If strength is your goal, milk is a big part of the answer.  The down side of milk is lactose, not everyone can process it.

So, instead of just living and eating the way people tell you too, find what works for you!  If a glass of ice cold, chocolate milk helps you recover quicker for a kick butt workout the next day . . . GREAT!

~ Crossfit Mt. Adams

References:
1. Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate Milk as a Post-Exercise Recovery Aid.

International Journal of Sport Nutrition and Exercise Metabolism. 2006; 78-91.
2. Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;1-8.
3. Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes
greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage.
American Journal of Clinical Nutrition 2007;85:1031-40.
4. Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk
following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters.
American Journal of Clinical Nutrition, 2007;86:373-381.

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