The post-workout diet of an athlete cannot do without milk and dairy products.
They promote recovery, reconstruction and rehydration, helping to promote optimal body composition, increasing lean muscle mass and reducing fat mass.
This was discussed today at the training course entitled 'Milk and dairy products in the diet of athletes' organized as part of the Think Milk, TasteEurope, Be Smart project, promoted by the dairy chain of the Alliance of Cooperatives, created by Confcooperative and eco-financed by the European Commission.
"The exclusive package of nutrients makes it an ideal choice as a sports recovery drink which provides rehydration, replenishment of glycogen reserves and muscle repair - explains nutritionist Elisabetta Bernardi - In the recovery phase, the nutritional strategy plays a fundamental role from the that milk provides energy in the form of carbohydrates, i.e. lactose, to help replenish muscle glycogen stores."
Not only that, unlike traditional sports drinks, "milk is also an excellent source of complete proteins with a high concentration of branched-chain amino acids, such as leucine, to support muscle protein synthesis - continues the nutritionist - the 3:1 ratio between casein and whey protein in milk is ideal because it facilitates slower digestion and absorption, leading to constant and permanently higher levels of circulating amino acids, the building blocks of muscle repair".
Furthermore, the combination of the high water content (88-91%) together with electrolytes such as calcium, potassium and sodium "helps replace fluids and electrolytes lost through sweating during exercise, thus promoting rehydration. The energy density and the The protein content of milk is then able to delay gastric emptying and slow down the absorption of water, helping to prevent diuresis and therefore improving the state of hydration", he concludes.
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