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Milk Takes Female Athletes from Strength to Strength
Athletes may be turning to milk as a highly effective drink following an increase in the number of research studies to support its sporting benefits.
Until now, most research on the benefit of milk to athletes focussed on men. However a recent study by researchers at McMasters University in Canada has shown that women can also reap the potential benefits of milk in their exercise and training regimes.
The new study investigated whether women consuming skimmed milk versus a carbohydrate drink, such as readily available sports drinks with an equal number of calories, would gain lean muscle mass and lose fat mass after resistance exercise.
The young women drank either fat-free skimmed milk or a carbohydrate drink immediately after exercise and then an hour later. They exercised five days a week for 12 weeks and changes in their body composition were measured.
The women consuming the carbohydrate drink gained weight post-training. Lean muscle mass increased in both those drinking milk and the carbohydrate drink but with a greater gain in those drinking milk. Fat mass was decreased after training in the milk drinkers only.
The researchers concluded that after 12 weeks women consuming milk as opposed to the carbohydrate drink in the early post-exercise period following resistance training, gained lean muscle and strength as well as losing fat. The results of the study are similar to those in men, underlining the fact that milk is an effective drink to support favourable body composition changes in women who are participating in resistance training.
The National Dairy Council, along with their alliance partners in England and Wales, welcomed the research.
“This study provides further evidence to support how milk, a high quality natural and inexpensive drink, can be a useful part of training and sporting programmes for athletes,” said Dr. Catherine Logan, Nutrition Manager with the National Dairy Council.
“Most of us already appreciate the benefits of dairy as part of a balanced diet providing nutrients which contribute to the maintenance of normal bone and teeth. Also, a national survey showed that dairy foods are important contributors of a number of nutrients such as protein, calcium, riboflavin and vitamin B12,” says Dr. Logan.
Other recent research trials are highlighting additional potential benefits of milk in sports nutrition, with trials in the UK previously showing that skimmed milk may also have a powerful role to play for athletes in rehydration after exercise and sport. Results from these trials indicate that skimmed milk may be more effective for retaining fluid than plain water or a commercially available sports drink (Refs 3 & 4).
Judith Bryans, Director of The Dairy Council in Great Britain, said: “The McMasters University study is very positive for young female athletes trying to enhance their performance. Many studies regarding sports nutrition are conducted in men and this shows how the same benefits of consuming milk can be applied to women.”
References & Sources of Information:
- Josse A et al. Body Composition & Strength Changes in Women with Milk and Resistence Exercise. Medicine & Science in Sports & Exercise. DOI: 10.1249/MSS.Ob013e3181c854f6
- Aubertin-Leheudre M and Adlercreutz H. Relationship between animal protein intake and muscle mass index in healthy women. BJN (2009), 102, 1803-1810
- Shirreffs SM et al. Milk as an effective rehydration drink. Br J Nutr. 2007; 98: 173-180
- Watson P et al. A comparison of the effects of milk and a carbohydrate-electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. Eur J Appl Physiol. 2008; 104: 633-642