new reports on hydration!

[bwhite55]

i read in MD yesterday that there was a study of milk, milk with sodium, different sports drink, and water and their affects of hydration post exercise.

the study revealed that the people who use milk or milk w/ sodium after workout or excersize stayed hydrated for longer post workout than with water or sports drinks. the reason is that milk helps your body retain water better for some reason. plus you'll get the protein as well, which is just an added benefit.

i left the mag @ work, i'll bring it back and write the whole article on here later today.

[Incredible Bulk]

the reason is that milk helps your body retain water better for some reason. plus you'll get the protein as well, which is just an added benefit.

lol, come back with the whole article. :D

[Incredible Bulk]

this thread is pointless without the actual facts, figures and well...the actual study :D

[bwhite55]

this thread is pointless without the actual facts, figures and well...the actual study :D

well, i deleted the last post cuz i actually put the mag in my car, so here it is:

Thirty years ago, scientists thought water was the best fluid replacement. While that's still largely correct, sports beverages are sometimes superior because they provide water, energy, and electrolytes. Milk might be even better because it sustains water balance longer and provides a protein source that can promote tissue adaptation and repair after excercise. British researchers, led by the legendary sports nutritionish Ron Maughan, found that low fat milk(2 percent) restored and sustained body water levels in dehydrated people better than water or a sports drink. They induced dehydration through exercise that resulted in a weight loss of 1.8 percent. On three seperate days, dehydrated subjects drank either milk, milk plus sodium, water or sports drink(subjects drank a volume equal to 150 percent of sweat loss). Urine output was normal in the milk treatments, but increased considerably when they consumed water or the sports drink. Because of urinary fluid losses, subjects were again dehydrated 1 hour after consuming the water or sports drinks, while they remained hydrated after consuming milk or milk plus sodium. Low fat milk is an excellent post-exercise fluid replacement beverage, except in people who are lactose intolerant.(British Journal Nutrition, 98: 173-180, 2007) -MD, Nov '07

[Incredible Bulk]

hmmm.. interesting read thanks, here's the full article

Drinking skimmed milk after exercise may promote recovery and rehydration better than water or an isotonic sports drink, suggests a new study from the UK.

Writing in the British Journal of Nutrition, researchers from Loughborough University's School of Sports and Exercise Sciences report that volunteers in their trial remained hydrated after drinking milk, but remained dehydrated after drinking the other drinks.

"The results of the study are really exciting as they show skimmed milk to produce a significant improvement in re-hydration compared to the other drinks evaluated in the study. As dehydration can have an impact on performance, it is essential to re-hydrate in preparation for subsequent exercise in order to help maximise one's abilities," said lead author Susan Shirreffs from Loughborough University.

According to market analyst Mintel, the sports drink market in the UK was worth £137m ($252m, €200m) in 2003, and is dominated by isotonic drinks like Lucozade Sport, Powerade and Gatorade.

In the US, the sports drinks market is reported to have generated almost $3bn (£1.6bn, €2.4bn) with Gatorade dominating the market with 82 per cent of the market. Powerade is a distant second with a reported 13 per cent of the market.

The researchers recruited 11 healthy volunteers (average age 24) for the randomized crossover trial. Lactose intolerant people were excluded from participating. The participants performed exercise to lose 1.8 per cent of their body weight and then consumed one of the beverages - the volume drunk was equivalent to 150 per cent of the sweat lost. Drinks included skimmed milk (0.2 per cent), skimmed milk with added sodium chloride, water, or Powerade. Urine samples were taken five hours after exercise.

The researchers report that urine excretion over the recovery period was unchanged as a result of drinking the milk, while excretion increased between one and two hours after drinking the water and sports drink.

"It is possible to speculate, based on previously published work, that the ingestion of water and the sports drink resulted in a marked haemodilution, stimulating the formation of urine and the rapid return to a net negative fluid balance," they wrote.

No additional benefit on fluid levels was observed when the milk contained additional salt, said the researchers.

"It is likely that the presence of sodium along with a relatively large quantity of potassium (approximately 45 mmol/l) in milk accounts for the effectiveness of milk at restoring fluid balance following exercise-induced dehydration," they said.

"The results suggest that milk is more effective at replacing sweat losses and maintaining euhydration than plain water or a commercially available sports drink following exercise-induced dehydration by approximately two per cent of initial body mass," added the researchers.

"Given that hypohydration results in an increase in cardiovascular and thermoregulatory strain, and a reduction in exercise capacity in the heat, it is important to ensure that fluid losses accrued during exercise are replaced prior to the performance of a subsequent exercise bout," they concluded.

Commenting on the research, Judith Bryans, director of The Dairy Council, said: "This study joins the growing volume of literature which suggests that skimmed milk is a natural and effective post exercise recovery aid. Drinking milk is not only a valuable way to re-hydrate the body but also provides an excellent source of energy, protein and a vast array of different vitamins and minerals essential to the good health of hardworking sportspeople and the population as a whole."

In the UK, semi-skimmed, or half-fat milk, now accounts for 60 per cent of total milk sales. Skimmed milk is also growing in popularity, now accounting for a further 14 per cent of the total.

Source: British Journal of Nutrition
Volume 98, Pages 173-180
"Milk as an effective post-exercise rehydration drink"
Authors: S.M. Shirreffs, P. Watson, R.J. Maughan

[bwhite55]

thanks for the full article about it.

[Gary]

Don't drink milk before an intense cardio routine, it's a nasty experience.

[El Tejon]

There was also a study from Indiana University (last year IIRC) where it showed that chocolate milk was a superior "sports drink." I'll see if I can find a link.

Here it is: http://newsinfo.iu.edu/tips/page/normal/1674.html

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Chocolate milk is good for exhausted muscles. Indiana University Bloomington physiologist Joel Stager has found that drinking chocolate milk is one of the best things an athlete can do to recover shortly after a rigorous practice. Chocolate milk, as opposed to white milk, has a high carbohydrate and protein content, ideal for exhausted muscles. It also replaces fluids lost as sweat during workouts. Stager is a professor in the Department of Kinesiology in IUB's School of Health, Physical Education and Recreation and is the director of the Counsilman Center for the Science of Swimming. Stager also coaches swimmers. He first tested his "recovery by chocolate milk" theory several years ago on his swimmers, who had been struggling with their twice-a-day practices. The results were so promising that he and his doctoral students, led by Jason Karp, conducted a study involving cyclists in a more controlled environment. The chocolate milk proved to be just as effective a recovery product as one commercial sports drink and almost twice as effective as another commercial sports drink. Stager said chocolate milk would be particularly helpful for athletes such as swimmers, long-distance runners and cyclists enduring long or intense practices, and for other athletes who practice more than once a day. An athlete of average weight could drink around two 8-ounce glasses of chocolate milk each hour for four to six hours following a rigorous workout, according to research-based recommendations for maximum recovery. Stager added that milkshakes are a good alternative for athletes who don't like chocolate milk. The research was funded by Dairy and Nutrition Council Inc. For more information, contact Stager at 812-855-1637 and stagerj@indiana.edu and Karp at 812-332-3653 and runman@indiana.edu.

[Prophet]

chocolate milk has been a favorite for me for a long time. I often drink it after workouts where I only have access to a convienence store.