Mjölk effektivare än vatten/sportdryck för hydrering efter träning i värme

[King Grub]

Low-fat milk is thought to be an effective postexercise rehydration beverage in adults; however, little is known about milk's rehydration ability in children after exercising in the heat. This study tested the hypothesis that because of its electrolyte and protein content, skim milk (SM) would be more effective than both water (W) and a carbohydrate/electrolyte solution (CES) in replacing body fluid losses in children following exercise in the heat. Thirty-eight (19 females) heat-acclimated pre- to early pubertal (PEP, aged 7-11 years) and mid- to late-pubertal (MLP, aged 14-17 years) children performed 3 sessions in 34.5 °C, 47.3% relative humidity, consisting of 2 × 20-min cycling bouts at 60% peak oxygen uptake followed by consumption of either W, CES, or SM. Each beverage was consumed immediately after exercise in a volume equal to 100% of their body mass loss during exercise. Urine samples were collected before, during, and after exercise, as well as the 2-h period following beverage consumption. On average, children dehydrated 1.3% ± 0.4%. Children ingested 0.40 ± 0.11 L (PEP) and 0.74 ± 0.20 L (MLP) of fluid. The fraction of the ingested beverage retained at 2 h of recovery was greater with SM (74% ± 18%) than W (47% ± 26%) and CES (59% ± 20%, p < 0.001 for both), and greater in CES than W (p < 0.001). All participants were in a hypohydrated state after 2 h of recovery, following the pattern SM < CES < W. In both PEP and MLP children, SM is more effective than W and CES at replacing fluid losses that occur during exercise in the heat.

Appl Physiol Nutr Metab. 2014 Jul 7:1-8. Effect of milk consumption on rehydration in youth following exercise in the heat.

[Shqypnia]

Mjölk <3

[Sverker]

Vad kan man få ut av detta ?

Att mjölk är hypertont är välkänt och tydligen har detta ingen negativ betydelse för hydreringen.

Mjölk är rikt på både kalium och natrium. Kanske finns svaret på rätt mängder där.

Jag har ingen aning var magnesium finns i mjölk. Borde vara löst i vätskan och kan kanske agera tillsammans med lösligt kalcium för bästa hydrering.

Kaseinet kan vi säkert räkna bort eftersom det är ett långsamt protein. En dryck med 1 % vassleprotein kanske är optimalt för hydreringen eftersom aminosyror tar med sig mineraler när de absorberas.

Vad vet vi ?

[caro]

Att dricka mjölk efter träning (eller närsomhelst, egentligen) är ju oefterhärmligt gott. Bara en så'n sak.

[King Grub]

The aim of this study was to compare the rehydration potential of a carbohydrate-electrolyte beverage with several varieties of milk following exercise-induced fluid losses. Fifteen male participants (age 24.9 ± 5.5 years, height 179.3 ± 4.9 cm, body mass 75.8 ± 6.6 kg (mean ± SD)) lost 2.0% ± 0.2% body mass through intermittent cycling before consuming a different beverage on 4 separate occasions. Drinks included cow's milk (286 kJ·100 mL-1), soy milk (273 kJ·100 mL-1), a milk-based liquid meal supplement (Sustagen Sport (Nestle); 417 kJ·100 mL-1), and a sports drink (Powerade (Coca Cola Ltd); 129 kJ·100 mL-1). Beverages were consumed over 1 h in volumes equivalent to 150% of body mass loss. Body mass, blood and urine samples, and measures of gastrointestinal tolerance were obtained before and hourly for 4 h after beverage consumption. Net body mass at the conclusion of each trial was significantly less with Powerade (-1.37 ± 0.3 kg) than with cow's milk (-0.92 ± 0.48 kg), soy milk (-0.78 ± 0.37 kg), and Sustagen Sport (-0.48 ± 0.39 kg). Net body mass was also significantly greater for Sustagen Sport compared with cow's milk trials, but not soy milk. Upon completion of trials, the percentage of beverage retained was Sustagen Sport 65.1% ± 14.7%, soy milk 46.9% ± 19.9%, cow's milk 40.0% ± 24.9%, and Powerade 16.6% ± 16.5%. Changes in plasma volume and electrolytes were unaffected by drink treatment. Subjective ratings of bloating and fullness were higher during all milk trials compared with Powerade whereas ratings of overall thirst were not different between beverages. Milk-based drinks are more effective rehydration options compared with traditional sports drinks. The additional energy, protein, and sodium in a milk-based liquid meal supplement facilitate superior fluid recovery following exercise.

Appl Physiol Nutr Metab. 2014 Aug 14:1-7. Comparing the rehydration potential of different milk-based drinks to a carbohydrate-electrolyte beverage.