Fueling workouts with milk, nature's sports drink
- Refuel muscles with carbohydrates.1,2
- Reduce muscle breakdown and stimulate growth with high quality protein.1-5
- Rehydrate with fluid and electrolytes.1,2,6,7
- Milk has been shown to be an excellent way to
replace fluid that is lost during exercise.6,7 - Milk may help reduce muscle damage and improve muscle recovery, which in turn may help the body perform better during its next workout.7-12
- Milk can increase the body's ability to make new muscle and may help improve body composition over time, when it's enjoyed as a post-workout beverage.4,5,13
- In fact, emerging research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate from exercise.6-11
1. Rodriguez NR
et. al. J AM Diet Assoc. 2009;109(3):509-27.
2. Roy BD.
J Int Soc Sports Nutr.
2008;5:15.
3. Elliot TA, et
al. Med Sci Sports Exerc. 2006;38(4):667-74.
4. Hartman JW,
et al. Am J Clin Nutr. 2007;86(2):373-81.
5. Wilkinson SB,
et al. Am J Clin Nutr. 2007;85(4):1031-40.
6. Shirreffs SM,
et al. Br J Nutr. 2007;98(1):173-80.
7. Watson P
et.al. Eur J Appl Physiol. 2008;104(4):633-42.
8. Cockburn E,
et al. Appl Physiol Nutr Metab. 2008;33(4):775-83.
9. Karp JR, et
al. Int J Sport Nutr Exerc Metab. 2006;16(1):78-91.
10. Pritchett K, et
al. Appl Physiol Nutr Metab. 2009;34(6):1017-1022.
11. Thomas K, et al.
Appl Physiol Nutr Metab. 2009;34(1):78-82.
12. Gilson SF, et al.
Med Sci Sports Exerc. 2009;41:S577.
13. Josse A, et.al.
Med. Sci Sports Exerc. 2010;42(6):1122-30
- Sipping on low-fat or fat-free milk-
regular or delicious flavors like chocolate, vanilla and strawberry. - Blending low-fat or fat-free milk with fruit and ice to satisfy post-workout hunger with a nutrient-rich smoothie.
- Enjoying cereal or granola topped with low-fat or fat-free milk.
Health and fitness professionals are a trusted resource for accurate, up to date information about nutrition and exercise. The National Dairy Council's education tools, nutrition materials and recommended web links have been developed to educate active adults about optimal nutrition practices for a healthy lifestyle.
nutrient package that supplies the nutrition the body needs after a workout. Milk has carbohydrates to help refuel the body; protein to help reduce muscle breakdown and stimulate growth; and fluid and electrolytes to aid in rehydration. 