Milk Part 1: The Recovery Food (see handout below video)
Milk Part 1: The Recovery Food
Milk makes an excellent recovery snack because it is a source of the following nutrients:
Protein, a nutrient needed for increased muscle strength and speed, something all runners are trying to achieve. Without dietary protein, your muscles will not develop to their highest potential.
Vitamin D, helps absorb calcium in our foods and drinks, both needed to build healthy strong bones. And recently studies tell us it helps bolster your immune system.
Potassium, helps keep us hydrated
Calcium, to build strong bones and teeth, prevent stress fractures, help us achieve our intended height. We will talk more about calcium and it's benefits next week.
Riboflavin, B12, phosphorus, Vitamin A, and niacin are all important nutrients that help convert food into energy.
Other benefits:
Kids who drink milk are more likely to meet daily needs of calcium, folate and iron as compared to those kids who drink soda and other sugary beverages.
A few studies have shown that kids who are lactose intolerant (have trouble digesting milk) may find that flavored milk is more easily digested.
LF flavored milk has several benefits as an recovery fuel (vs. CHO drink of only sugar) in that you may see improved training and racing times due to an increase in your ability to process oxygen (VO2 Max)
Also, kids who drank LF flavored milk were found to have more lean muscle mass and less body fat than those who did not drink milk.
Quicker exercise adaptation - ability to run faster, and further over a period of time.
