What are the benefits of milk for cyclists

When heart surgeon Shyam Kolvekar proposed that butter and whole milk cause arterial blockage in British teenagers in 2012, more than 3,500 people die every year. This statement was mistaken (simple and crude) to understand that milk is harmful.

What he really wants to express is that we should switch to low-fat foods such as margarine or skimmed milk. This view was later confirmed by research that skim milk is still the best drink for riding.

"Our research aims to study the potential function of milk for athletes, focusing on endurance levels and recovery after stress training," explains Phil Watson, a sports nutritionist at Loughborough University.

"The most remarkable result is that drinking milk after training helps to effectively replenish the body's lost water, quickly supplement the sugar consumed during the training, and supplement the carbohydrates needed by the body."

It is very important to add carbohydrates after exercise. Ideally, it should be supplemented with protein to help muscle repair. Milk is rich in these two substances, so it is a great drink after riding.

Both full-fat and skim milk contain electrolytes and minerals. In general, skim milk is more delicious and thirst-quenching. And the fat in whole milk may cause less than satiety for fullness (people with lactose intolerance feel more uncomfortable).

"The higher the energy of food, the longer the stomach will digest. Therefore, skimmed milk is not as prone to gastrointestinal discomfort or bloating as whole milk," Dr. Watson said.

Stuart Phillips, a researcher at the Metabolic Research Group at McMaster University in Canada, also studied the absorption of milk after exercise. In his research, he found that after drinking milk, drinking water was 8% more efficient than drinking regular sports drinks.

"The protein in milk seems to be better for muscle repair. The amino acids in whey and casein are similar to muscle proteins. It also contains the minerals our body needs."

What is in milk?

100ML skimmed milk

35 calories: The unit of measurement is calories, which is an important component of the exercise.

1.7g Protein: Strengthens Body Repair Muscle

4.5g Carbohydrates: The energy needed to ride, carbohydrates can be converted to glycogen and stored in the liver and muscles.

0.3g fat: provide vitamins and essential fatty acids, excess can cause obesity.

Riboflavin: Promotes the normal growth of skin, nails, and hair, improves vision, reduces eye fatigue, and also contributes to the production of steroids and red blood cells.

Vitamin B12: in the form of coenzyme, can increase the utilization of folic acid, promote the metabolism of carbohydrates, fats and proteins, promote red blood cell production, and maintain the health of the nervous system.

Vitamin C: Required for Tissue Growth and Repair

Calcium: Reduces body fat accumulation

Is not all milk can drink?

I'm sorry, if you are a patient with lactose intolerance, the usual milk is not for you, and the soymilk you drink may not be so good.

“Soymilk is hard to compare with milk because it contains completely different proteins, and other nutrients are simply mixed. Our results show that soy protein does not promote muscle proliferation and muscle protein like the protein contained in milk. Synthesis," said Stuart Phillips of McMaster University.

Chocolate milk

But if you just don't like milk of a certain flavor, it's a trivial matter. According to a 2013 study, chocolate-flavored milk may be more suitable. The data from the study came from football lovers at 13 universities. The data showed that athletes who drank chocolate milk had lower levels of creatine kinase and creatine kinase was a sign of muscle breakdown.