CYCLING SUPERFOODS #4 MILK

A glass of the white stuff will aid your recovery post-training or racing

After a particularly hard ride, race or training session it is incredibly important to get the nutrients to help your recovery. Milk contains all the essential amino acids and carbohydrate that you need to begin that process. Choosing a flavoured milk with added sugar will further speed up recovery. High glycaemic index foods like chocolate milk will increase blood glucose quickly, which is ideal for promoting recovery after a workout.

How much?

You should aim to take on between 250-500ml. You do need to bear in mind your current nutritional goals, as although 500ml sounds better, if consuming that much takes you over your daily requirements, it’s not ideal.

Other benefits

Recent studies have shown that milk offers an amazing array of benefits. As well as providing calcium and protein to maintain healthy bones, for cyclists in particular it also helps to increase lean muscle mass gains. Consuming milk has also been shown to reduce aches following intense exercise, with studies reporting a reduction in oneand two-day post-exercise muscle soreness. All studies have been performed on skimmed or 1 per cent milk as fat can slow down digestion and will also increase the calories quite significantly.

It also rehydrates you better than an equivalent amount of water, due to the way that it is digested. Finally, it helps to replenish your carbohydrate stores, enabling you to get out and train sooner and harder. willgirling.com