Recover fast with Peak

07/09/2017

A nutritious diet can provide all of the nutrients needed to perform well under pressure. Pre-sport it is important to fuel up, mid-sport it is important to stay hydrated, and post-sport is needed to refuel and recover.

Different types of sports have different demands and requirements for energy and nutrients. For example, the energy and nutrient requirements for power and sprint training is much different to middle distance and speed endurance training.

Drinking milk after exercising has been shown to relieve symptoms of muscle fatigue and cramping. It has been reported that elite cyclists have reduced bone mineral density (BMD) and female athletes are at a higher risk of low BMD and should be careful to follow a diet with adequate calcium1.
There has been an increasing interest over the years in the role that dairy’s components play within both endurance and performance nutrition. Milk drinking has become a popular aid for muscle recovery and for hydrating the body with fluids2, 3.

Studies have shown that consuming 500ml milk after exercising can reduce the incidence of exercise induced muscle damage (EIMD) 4, 5.

REFERENCE

The Nutrition Society (2011). Sport and Exercise Nutrition. Wiley-Blackwell West Sussex.
Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soyprotein beverage. Am J Clin Nutr;85:1031 40.
B Desbrow, S Jansen, A Barrett, MD. Leveritt, C Irwin (2014). Comparing the rehydration potential of different milk based drinks to a carbohydrateelectrolyte beverage. Applied Physiology, Nutrition, and Metabolism, 0, 0, 10.1139-0174
Cockburn E, Bell PG, Stevenson E (2013). Effect of milk on team sport performance after exercise-induced muscle damage. Medicine and Science in Sports and Exercise 45(8):1585-1592
Sousa M, Teixeira VH, Soares J (2014). Dietary strategies to recover from exercise-induced muscle damage. Int J Food Sci & Nutr. 65, (2):151-163

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Milk and dairy products are an
important part of the daily diet in many regions of the world

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