Milk is a smart, affordable, post-exercise beverage choice because of its powerful nutrient package provides the nutrition your body needs after a workout.
Milk Benefits Post-Exercise
Milk naturally provides…
FLUID: Cow’s milk is 90% water and provides hydration after exercise.
ELECTROLYTES: Naturally available calcium, potassium and magnesium, rehydrate the body and replenish what is lost in sweat. Milk’s potassium may even help athletes avoid muscle cramping.
CARBOHYDRATES: Carbohydrates are the body’s preferred fuel source during exercise. After exercise, milk lactose refuels the body’s muscles and glycogen (energy) stores.
PROTEIN: High quality protein, including natural branched chain amino acids (BCAAs) aid in muscle repair.
ENERGY: B vitamins in milk help convert food to energy.
RESTORATION: Calcium, vitamin D, phosphorus and protein provide the building material to build and maintain strong bones after weight-bearing exercise.
Flavored Milk’s “Golden Ratio”
An eight ounce serving of milk naturally provides 12 grams of carbohydrate and eight grams of quality protein, resulting in a carbohydrate to protein ratio of 1.5:1.
When sugar and extra flavorings such as strawberries or cocoa are added to milk, its carbohydrate to protein ratio increases to a ratio or 3:1 or 4:1- providing a ratio shown to be optimal for recovery and replacing the nutrients that were lost during exercise.
Milk: Nature’s Sports Drink
“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”
High School Athletes
Dairy Farmers of Washington proudly support WIAA- Washington Interscholastic Activities Association