New research: milk helps cyclists across the line

Milk could be the key to claiming the Tour de France’s coveted yellow jersey. A new study, published in the British Journal of Nutrition, has found milk outscored plain water and a commercial sports drink for re-hydrating cyclists after a bout of exercise .

UK researcher Dr Susan Shirreffs found low-fat milk helped dehydrated cyclists recover better, compared with water and a sports drink. Drinking the low-fat milk also helped the pedal-pushers stay better hydrated fours hours after a workout.

In four separate trials, 11 healthy volunteers undertook a series of cycling exercises until they had lost about 1.8 per cent of their body mass – a sign of dehydration. They were then given a different test drink to re-hydrate.

The cyclists were better hydrated by an average 600mL after milk, compared with water and the sports drink. The researchers said it was likely that the naturally high electrolyte content of milk helped restore the body’s fluid balance after exercise.

Earlier studies have shown that replacing electrolytes such as sodium and potassium, lost in sweat, aids re-hydration. Dr Shirreffs said milk was slowly digested by the body and that this was also likely to help with hydration.

According to the Australian Institute of Sport, it is important to ensure that fluid lost during exercise is topped-up before the next workout – as even mild dehydration can affect sports performance .

Dairy Australia dietitian Maree Garside said: Drinks like plain or flavoured milk, smoothies and milkshakes are useful in helping you refuel. They allow athletes to tackle a number of recovery goals at once.

"Milk gives us fluid and electrolytes for re-hydrating, and also carbohydrate and protein – which are important in refuelling after exercise. Foods eaten after sport should also contribute to our overall daily nutrient intake; and milk does just that," she said.

(Source: Dairy Australia: Dietitian:Maree Garside: 11 July 2007)