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Written by: Elise Merucci, MPH
Written by an American Sports and Performance Dietitians Association member. To learn more about sports nutrition and ASPDA, go to www.sportsrd.org.
In the wake of ever-changing trends, navigating the grocery store among dairy products and several alternatives can quickly become overwhelming. This article breaks down everything you need to know about dairy and its supporting role in athlete health and recovery.
Protein:
Milk has two types of protein: Casein and whey, with a protein breakdown of about 80% and 20%, respectively. Casein is absorbed more gradually over a span of 6-8 hours, while whey protein is absorbed in about 1-2 hours. By consuming both casein and whey, this allows muscle rebuilding to happen shortly after digestion and span over a few hours to help with extended recovery. In addition, this protein combination serves as a great source of the amino acid leucine which is essential for recovery and muscle rebuilding (1, 2). Dairy protein is effective any time of day, including before sleep. Recommending a snack before bed that consists of dairy products can help recovery happen overnight. A few go-to dairy snacks for the evening could be a yogurt parfait, a dairy-based smoothie or protein shake, cottage cheese, or kefir with fruit (3,4).
Carbohydrates:
Milk and dairy products contain carbohydrates in the form of lactose. Carbohydrates are critical for muscle rebuilding and recovery. Consuming milk or other dairy post exercise ensures the availability of carbohydrates and protein, two essential components of recovery (1,3).
Am I lactose intolerant?
One of the biggest concerns with dairy products is lactose intolerance and related uncomfortable symptoms. Lactose is the carbohydrate or sugar molecule in milk and dairy products (5,6). This intolerance occurs due to a reduced amount of lactase enzymes in the body to break down all of these lactose molecules. This reduction in lactase enzymes is very common as humans age. If there are noticeable symptoms of discomfort, such as abdominal pain, gas, bloating, or diarrhea, it is important to find methods to reduce or avoid this disruption around performance (6).
If lactose intolerance is a concern, there are a number of ways to manage these symptoms (5).
1- Lactase pills- these are taken shortly prior to consuming dairy to help the body breakdown these lactose molecules. These are sold over the counter.
2- Shop for dairy products that may have lactase enzymes added or may be lactose free. This will be marked on the packaging or label.
3- Yogurt or other products with live probiotics- these can increase the number of bacteria in the digestive tract to help digest lactose and reduce the pain and discomfort of lactose digestion.
4- Consuming other foods with dairy products- this will allow for easier digestion and reduce discomfort in the digestive tract.
Micronutrients:
When thinking of hydration tools, dairy may not be the first to come to mind. Surprising to many, dairy contains potassium, magnesium, and other electrolytes important for maintaining fluid balance and hydration status as well as controlling muscle contractions (4). Other vitamins and minerals include Vitamin D, calcium, and phosphorus. These contribute positively to strong bone health to reduce risk of stress fractures and bone injuries (6,7).
But why is this unique to dairy? Other milk alternatives will add nutrients such as calcium and vitamin D during the processing. Despite the additions, the nutrients in dairy products are more bioavailable since they come from an animal source, the cow (9). This means the nutrients are more readily available to use for the body, and greater amounts of these nutrients will be received when consumed from an animal source. If you are looking for a dairy alternative that most closely resembles the nutrition quality of cow’s milk dairy products, soy milk will be the closest option!
All in all, dairy products have rightfully earned an important place in athletics with health and recovery due to its recovery benefits, contributions to bone health, and rehydrating properties among other aspects. If you’re not on the dairy train yet, it might be worth giving it a try!
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