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Can cereal and milk better than a sports drink?
University of Texas exercise physiologist Lynne Kammer recently spearheaded a study to find out the physiological effects of food after vigorous exercise. Kammer?s team reviewed 12 fit cyclists, eight men and four women. Care was taken to design the exercise tests to reflect an everyday exercise session for the average athlete. The cyclists were provided a warm-up period and worked out for two hours at a moderate rate as opposed to the typical forced exhaustion tests.
?Our goal was to compare whole grain cereal plus milk?which are ordinary foods?and sports drinks, after moderate exercise," said Kammer. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and that some aspects of protein synthesis were actually better"1.
Cereal and skim milk are generally a cheaper choice than typical sports drinks. The milk is an excellent source of quick digesting protein which immediately is utilized for protein synthesis aiding in exercise recovery. This is perfect for amateur athletes and weekend warriors that want to maximize recovery and stay in shape. So next time you finish your workout grab a bowl of Cheerios and skim milk within 30 minutes for optimal recovery!
1 Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. John M Berardi, Eric E Noreen and Peter WR Lemon, Journal of the International Society of Sports Nutrition (in press)
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Ryan Evans aka "Ryan Out Loud"
CEO, Myochem LLC
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