Milk? It could be what you’re missing
What’s in it that’s so good? Milk is quickly becoming really popular in the training world as a “superfood” because it contains all the essential things you need to help you recover; full of protein, carbohydrate and (depending on which one you get) fat too.
How does that benefit us? With its combo attack of all the major nutrients we need, recent studies show an amazing array of benefits; such as increasing muscle growth and recovery, reducing those muscle aches you get the next day after a hard ride, aiding in rehydration and helping to restore carbohydrate stores enabling you to get out again sooner and still train hard.
Choosing a flavoured milk option with the added sugar will further speed up recovery, making it perfect after a beasting on the wattbike, a particularly hilly route or if you’re training again within 8Hrs.
What I find so great about milk is that post training it’s been found to rehydrate you more efficiently than water, so not only are you speeding your recovery up but hydrating more effectively too!
How much should we be consuming/how often? I would recommend having between 250ml-500ml post training to get the most out of all those benefits mentioned, though it’s always important to take into consideration your total daily intake and the intensity of the ride.
It’s worth noting that whole milk will obviously contain a lot more calories and that although these will be predominantly from fat, which isn’t a bad thing in this context, it could slow down digestion which is important if you really need to recover quickly.
How can we incorporate it into our diet? A great way to incorporate this into your diet is by making this awesome post workout shake, full of protein, carbs and micro-nutrients. You can’t go wrong!
300ml skimmed milk (can be flavoured… Ooo chocolate milk!)
1 frozen banana
Handful frozen berries