Replacing nutrients such as protein, carbohydrates, vitamins, minerals and water after exercise lasting longer than one hour can play a large role in repairing and replenishing muscle tissues between exercise sessions, maintaining strong bones and optimizing overall health. Many athletes reach for a sports drink that may not offer many of the necessary nutrients for complete recovery. One product that is often overlooked as a recovery drink is milk¹. Milk contains nutrients such as protein, carbohydrates, vitamins, minerals and water. These nutrients are rapidly absorbed and metabolized by the body to produce energy during physical activity and replenish nutrient stores after activity. If nutrients are not replaced during and after endurance exercise, individuals will experience fatigue and decreased performance.

A key nutrient in milk is protein. The official recommended dietary allowance (RDA) for protein for healthy adults is 0.4 grams per pound of body weight. More specific recommendations from the International Journal of Sports Nutrition for special populations include²:

Most people in the United States consume more protein than the recommended amount. Individuals requiring additional protein can typically reach their recommendation by enjoying one or two more servings of high-protein foods such as milk or meat. Protein or amino acid powders or pills are not necessary to reach most individuals’ recomendations.

Milk is a good source of protein. Eight ounces of low-fat milk produced in California contains 10 grams of protein (milk produced in other states contains 8 grams protein/8 ounce cup). Significant research has found that whey protein, found in the liquid component of milk, confers additional benefits to physical performance. Whey protein contains amino acids necessary for building and maintaining strong muscles. These amino acids include all of the essential amino acids that cannot be produced by the body, and branched-chain amino acids, which ensure proper muscle tissue growth³.

Milk is also a good source of carbohydrate. After exercise, the body has a heightened ability to utilize carbohydrates. Carbohydrates consumed up to thirty minutes after exercising will be transported to muscles for immediate use or stored for the next activity. Failing to consume adequate carbohydrates after exercising can lead to fatigue and muscle soreness.

The vitamins and minerals in milk are important for maintaining good health and improving athletic performance. Most milk products contain vitamins A and D. Vitamin A maintains healthy tissue growth while vitamin D helps the body utilize minerals such as calcium and phosphorus. The minerals found in milk include calcium, potassium and magnesium⁴. Calcium helps maintain strong bones while potassium is crucial for proper muscle functioning and fluid balance in the body. Magnesium is especially useful for athletes because it is responsible for making proteins and energy in the body. Magnesium also plays an important role in muscle contractions.

An especially good source of these post-exercise nutrients is flavored milk. Chocolate or strawberry flavored milk provides a satisfying and beneficial beverage after physical activity. While continuing to provide all of the nutritional benefits of plain milk, the additional carbohydrates from sugar in flavored milk are easily absorbed and quickly transported to muscles.

For more information on the nutrients in milk and the benefits of whey protein, check out these links:

• Nutrients in Dairy Products
• Whey Protein: Nutritional Powerhouse
• Fuel Your Body

Return to Dairy Facts Overview page.

¹ Shirreffs SM et al. Br J Nutr 2007 Jul;98(1):173-80.
² Hinton. Int’l J Sports Nutr Aug. 2004.
³ Benefits of Whey Protein. Whey Protein Institute 2001.
⁴ Whey Protein. Dairy Council of California 2004.