Is cow’s milk a good post-exercise recovery drink?
Cow’s milk is rich in several nutrients that can help in the three “Rs’’ of recovery: 1) carbohydrates, protein and for refueling glycogen stores, 2) sodium, carbohydrate, protein and fluid for rehydration, 3) protein for muscle and liver glycogen recovery. In addition, cow’s milk in rich in calcium.
Sport nutrition guidelines recommend 20 g protein following exercise. This equals ~2-3 glasses of semi-skimmed milk, at a cost of about ~£0.37.
Most plant-based milk alternatives contain considerably less protein and would require unpractical high volumes and substantially higher costs to meet the 20 g protein recommendation.
Go to the next infographic in the protein series:
Insect protein as a sustainable protein source?
How does the idea of milk as a recovery drink tie in with your other finding regarding glycaction?
Just trying to work out if I should be having my whey with milk after 2 hrs endurance training or not.
Amazing site, btw. Best summary info out there.
Cheers
Russ
How about a comparison between cow’s milk and sheep milk or goat milk ? I know that sheep’s milk contains higher protein levels than cow’s milk. Also for digestibility it seems to be preferable for some individuals. The cost of sheep’s milk vs cow’s milk however is much higher. I’d like to hear your opinion on this.
Both cow and sheep milk is high-quality protein. Both cow and sheep milk protein digest very well (digestion issues are usually not the protein, but the lactose component of the milk).
Sheep’s milk is a great product. If someone prefers sheep’s milk over cow’s milk, they should go for it. There’s no real downside other than price.