What to drink after training: Milk is better than sports drinks

The latest study showed that you don't need sports drinks to better hydrate your body after training.

Namely, research published in the journal "Applied Physiology, Nutrition, and Metabolism" showed that milk and milk alternatives, due to their natural balance of sodium, protein and carbohydrates, help retain water.

The researchers compared the sports drink with different types of milk, and how they affect the body's hydration after strenuous exercise.

15 men cycled 4 times on a bicycle, after which they consumed various beverages, and then, based on blood and urine samples, they measured the body's hydration as well as the amount of nutrients.

The trial showed that all types of milk performed much better than sports drinks.

Useful substances from milk for athletes:

Casein- slows down protein digestion, helps fat loss and muscle recovery.

Whey- fast-digesting protein helps protein synthesis.

Lactose- the body uses this carbohydrate to fill energy reserves.

Fats-milk fats are digested more slowly, giving a longer feeling of satiety.

Calcium- improves fat loss and bone strength.

Water- milk contains 87% water, which prevents fainting and helps muscle recovery.

Electrolytes- sodium and potassium from milk help retain the fluid that athletes take into the body after physical activity.

Vitamins and minerals- they help the general state of health.