We feel exhausted and depleted of energy after a day’s hectic work, running errands at home or after a vigorous workout session. When this is the case of a common man, what about sports personalities and athletes who train continuously for prolonged hours in the ground or court? Recovery is an integral part of any training activity. Dairy foods make an excellent option to replace the carbohydrates lost during exercise.
What is so special about dairy products that make them versatile for refueling?
Wear and tear in muscle tissue is common after training and these tissues undergo repair to make them better than before. High-quality proteins help to garner muscle strength after a strenuous session of endurance training, vigorous-intensity training and endurance events. Depending on the size and shape of the active people undergoing training, these individuals require anywhere between 20-25 grams of protein. Studies have discovered that dairy protein supersedes other protein sources in optimizing muscle protein synthesis post training.
If a person wishes to consume 20g of protein after training he/she can go for options such as 600ml of flavored milk, 200g of unsweetened yogurt with 30g of nuts or half a cup of low-fat cottage cheese with crackers.
Indispensable for an Active Lifestyle
Dairy foods are also packed with calcium, a nutrient needed for strong bones and teeth. Immune system can be suppressed when an individual performs high-intensity exercise and this phenomenon can be reversed only with the intake of high-energy foods that are rich in vitamins, minerals, carbohydrates and protein. Dairy foods fulfill all these requirements to the dot.
A lean and fit body is fundamental for an athlete and research proves that eating dairy foods helps to stockpile on lean muscle gain and fat loss. Studies also show the link between eating dairy products and reduced risk of obesity.