CYCLING SUPERFOODS #24 MILK

Turns out milk really has gotta lotta bottle (by which we mean protein, vitamins and carbohydrates)

More often than not, after finishing a hard day’s ride, you find yourself reaching for that protein bar, shake or ball… and if you are out and about, it’s probably costing you a fair few pennies. Milk is easily overlooked, but it’s ideal for refuelling post training.

WHY MILK?

Milk contains all nine of the essential amino acids that you need to stimulate something called muscle protein synthesis, which is what we need to start recovery: repairing cells and muscles and growing new, lean tissue.

Milk also comes with carbohydrates to replenish depleted glycogen stores, which means you’re getting pretty much the same as what’s in those shakes and bars, but at a fraction of the price.

WHAT ELSE IS BEING SAID?

Recent studies show an amazing array of benefits: • Improved session recovery: milk has been shown to help reduce one- and two-day post-exercise muscle soreness. • It rehydrates you better than water: milk releases very slowly into the small intestine, so it is absorbed into the bloodstream much more gradually, helping the body retain fluid for longer.

Milk also has a high number of electrolytes, including sodium and potassium, which are lost from the body when sweating.

Choosing a flavoured milk with added sugar will further speed up recovery. High glycaemic index foods such as chocolate milk help to increase blood glucose levels, which is ideal for promoting recovery in the post-workout period.

HOW MUCH SHOULD WE BE CONSUMING/ HOW OFTEN?

Have between 250-500ml or enough protein (0.3g/ kg/bodyweight) to stimulate muscle protein synthesis. Remember the context of your current goal – 500ml may sound so much better but if it takes you over your daily needs then it might not be ideal. All studies have been performed on skimmed or 1% milk as fat can slow down digestion and will also increase the calories quite significantly.

CHOOSING A FLAVOURED MILK WITH ADDED SUGAR WILL FURTHER SPEED UP RECOVERY