Sunday, January 8, 2012

Drink your milk

Here is a good one for you!

Drink milk to limit exercise induced muscle damage.....

Effect of volume of milk consumed on the attenuation of exercise-induced muscle damage

Exercise-induced muscle damage (EIMD) leads to decrements in muscle performance, increases in intramuscular proteins and delayed-onset of muscle soreness (DOMS). Previous research demonstrated that one litre of milk-based protein–carbohydrate (CHO) consumed immediately following muscle damaging exercise can limit changes in markers of EIMD possibly due to attenuating protein degradation and/or increasing protein synthesis. If the attenuation of EIMD is derived from changes in protein metabolism then it can be hypothesised that consuming a smaller volume of CHO and protein will elicit similar effects. Three independent matched groups of 8 males consumed 500 mL of milk, 1,000 mL of milk or a placebo immediately following muscle damaging exercise. Passive and active DOMS, isokinetic muscle performance, creatine kinase (CK), myoglobin and interleukin-6 were assessed immediately before and 24, 48 and 72 h after EIMD. After 72 h 1,000 mL of milk had a likely benefit for limiting decrements in peak torque compared to the placebo. After 48 h, 1,000 mL of milk had a very likely benefit of limiting increases in CK in comparison to the placebo. There were no differences between consuming 500 or 1,000 mL of milk for changes in peak torque and CK. In conclusion, decrements in isokinetic muscle performance and increases in CK can be limited with the consumption of 500 mL of milk.


bigmike1974 said...

Alan Aragon recommended chocolate milk as being every bit as effective as a fancy supplement called biotest Surge for post workout recovery back in 2009. I really notice the times I miss it, much reduced DoMs after a very heavy session or new exercise.

Does the paper you've linked to Chris specify which type of milk, full fat / semi / skim ?

FeelGoodEating said...

Bimike, I was going to post similar comment.

Craig Ballentyne has said for years that chocolate milk is superior to all the other marketed performance/protein/recovery drinks and has a lot less crap in it to boot.

Thanks for sharing Chris.