Post Workout Nutrition

Got milk? This caption has been utilised worldwide in an attempt to get more people to leave those fizzy drinks alone and instead opt for a glass of milk. The general health benefits regarding milk are widely acknowledged, with commonly reported positive effects including bone and teeth strength and health. What is less publicised is the ability of milk to exert numerous positive benefits on the body post workout.

Post workout nutrition is one of the most important times for optimal intake following a strenuous bout of exercise. The reported one hour window of opportunity is considered the key time period to replenish both fluid and food levels in an attempt to rehydrate, replenish energy stores and allow your muscular system to recover and develop.

The Benefits Of Milk

So how good is milk at completing this role and supplying the post workout nutritional needs to your body? This article aims to dig a little deeper and explore just why milk might be the perfect post workout snack for you. So what can you expect to provide your body with if you consume 250 ml of milk at the end of your workout?

  • 13g carbohydrates
  • 8g protein
  • 8g fat
  • 150kcal

Within this consumption of milk your body will also receive adequate dosages of both calcium and sodium. Not a bad start so far. What else can be offered through the contents of milk?

  • Casein: Found in abundance within milk’s protein. Casein can be considered a slow digesting dairy protein. As it is released slowly, it helps with reducing hunger and fat loss.
  • Whey: This is identical to the whey that is found within supplements. Found within lesser quantities than casein, this is rapidly digested and strongly assists muscular repair.
  • Branched Chain Amino Acids: Plentiful within the content of milk, leucine, isoleucine and valine are all required for immune functioning and muscular repair and growth.
  • Nutrients: Magnesium, vitamin A, vitamin B12, vitamin D and vitamin K to name but a few are all included within milk and assist in maintaining normal bodily functioning.
  • Electrolytes: Sodium and potassium are both found within milk. These minerals allow for cellular re-hydration and fluid retention post workout.
  • Water: Easily forgotten but vitally important, milk is made up of approximately 85% water. Re-hydration following exercise is crucial and assists both mental capacity and recovery.
Final Word

As you can see from the information provided above, milk and its seemingly endless list of useful ingredients make it an ideal post workout snack. Still need more convincing? Compared to many post workout supplements, milk is both extremely cheap and extremely easy to consume, with no preparation required whatsoever.

If that’s not enough, previous research has also demonstrated that milk is significantly more effective at re-hydrating an individual post workout than both water and sports drinks. Finally, the percentage split between casein and whey is considered effective at creating significant gains in lean muscular mass.

Regardless of the positive publicity milk receives as a high performing post workout snack, there will always be those that opt for branded supplements. There’s absolutely nothing wrong with that at all, but in today’s current climate where people are trying to cutback and curb their spending habits, milk could be the answer to all your problems.