Ask stew_ this week – stew asks the national dairy council _ military. com

Most of the time, Wednesdays are used to answer questions for the Ask Stew column, but after several questions and comments about drinking chocolate milk and other dairy products for post-workout / recovery drinks, we decided to ask the folks who are in the business of dairy – The National Dairy Council. I need to lose weight in 3 days The answers include links to scientific research and studies on the topic as well as information on the positive reasons for a moderate milk intake as most Americans do not drink enough according to the USDA.

Questions #1-4: Chocolate Milk – Is chocolate milk a good post-workout drink? Depending upon your goals (weight loss/weight gain) what is YOUR opinion as to whether it lives up to the hype as the go to drink compared to whey protein powder drinks, natural protein rich foods (eggs, meat, nuts, etc). Paleo diet lose weight Obviously, the sugar content of chocolate milk is not for everyone – but is it fine for the growing 18-22 year-old seeking military service.


Liquid diet for weight loss menu Who should not drink chocolate milk as a post-exercise drink? (diabetics, overweight, etc)

Milk, whether white or chocolate, provides many key nutrients that can help support recovery and maximize performance post-workout. Diet plan to lose weight fast in hindi In fact, scientific research has identified low-fat chocolate milk as an effective workout recovery drink. Healthy diets for weight loss fast Sports nutrition experts recommend adequate fluids, electrolytes, energy, carbohydrates and protein for optimal post-workout nutrition. 10 exercises Milk is a wholesome food that can help refuel muscles with carbohydrates, rebuild and repair muscles with high-quality protein and rehydrate and replace what was lost in sweat with fluid and electrolytes. Exercise equipment stores Studies have shown that drinking chocolate milk after a workout may help reduce muscle damage and improve recovery, which may help the body perform better during its next workout.

There are a lot of options when it comes post-workout nutrition, and milk, including chocolate milk, is a delicious, easy and cost-effective way to provide a unique combination of nutrients, fluid, and electrolytes to help support post exercise recovery.

Research shows that drinking milk after a workout can be as effective as, if not, more effective than, some sports drinks in helping the body refuel, recover and rehydrate from exercise. Paleo diet breakfast on the go A study from 2011 found those who drank chocolate milk versus a carbohydrate-only beverage post exercise had better improvements in aerobic fitness and body composition at the end of a 4.5 week cycling training program.

Whey protein, a high-quality protein naturally found in dairy, is also a convenient and versatile post- workout option that is high in the essential amino acid leucine, which can help build and repair muscles.

Chocolate milk in moderation can fit into any healthy eating plan. Weight loss stories Just like white milk, chocolate milk provides nine essential nutrients important for overall health, while contributing only 4 percent of added sugars children and adolescents consume daily. A healthy diet should include Milk can increase the body’s ability to make new muscle and may help improve body composition over time, when it’s enjoyed as a post-workout beverage.

At the end of the day, it’s important to remember that everyone should create a tailored plan that suits their health and wellness needs. Exercise heart rate during pregnancy The timing and composition of the post competition or post-exercise meal or snack depends on the length and intensity of the exercise session and when the next intense workout will occur.

Question #5: Many of my readers are interested in any other facts/myths about the nutritional impact of dairy comparing dishes with/without dairy products. Best diet for men What are typical foods in our diet like salads, sandwiches, broccoli, baked potato, sweet potato, burgers and pasta, and what are the nutritional disparities between each dish?

Dairy foods, like milk, cheese, and yogurt can add more nutrition and great taste to other foods you pair them with from whole grains, pasta, burgers, tacos, fruits, and veggies, etc. Healthy diet food plans “An eating pattern is more than a sum of its parts,” states the 2015 Dietary Guidelines for Americans. Weight loss in face It’s about choosing a variety of nutrient-rich foods, which includes low-fat and fat-free dairy foods, from all food groups that work together to support health.

With the abundance of information out there, it can be difficult to know what to believe when it comes to the food we eat. Paleo diet breakfast foods There are many ways to build a healthy eating plan, however, dairy foods, like milk, cheese, and yogurt play an essential role due to their unique set of nutrients and health benefits as part of healthy eating styles. Pink weight loss Plus, they’re delicious, there’s a variety of options to choose from and they come as a reasonable price for all the nutrients they deliver!

Milk is the number one food source of calcium, vitamin D and potassium, all nutrients of concern, in the diets of both children and adults. How to lose weight in 7 days at home video Dairy foods (and dairy nutrients) are under-consumed by Americans and milk’s nine essential nutrients can be difficult to replace in a healthy eating pattern. Walking to lose weight calculator In fact, it can be challenging for Americans aged 9 years and older to meet nutrient recommendations without eating three servings of dairy foods a day. Weight loss eating plan south africa Replacing dairy foods with other food sources of calcium within a healthy dietary pattern would require a significant change in the eating habits of most Americans. Weight loss kansas city In fact, it would require more than one serving of a fortified soy beverage or bony fish, or more than two servings of leafy greens, to meet the calcium in one cup of milk.

The above responses from Greg Miller, Ph.D., FACN, Chief Science Officer, National Dairy Council

Obviously, there are those who have issues digesting dairy and those who are sensitive to sugar may want to limit their intake of carbohydrates (diabetic). Exercise science degree jobs It is estimated that 30 to 50 million Americans are lactose intolerant and over 30 million are diabetic, so milk is not for everyone. Possessive s exercises elementary However, lactose-free is an option for those who are intolerant, but it is sweeter than regular milk and has a higher glycemic index.

There are many dietary professionals who will argue milk is not needed or to avoid it all together. Weight loss doctors near me There is no argument that dairy is highly nutritious and finding comparable foods and drinks on that nutritional value is possible but difficult. Best diet to lose weight and lower cholesterol The key is find what works best for you. Healthy diet foods for lunch Test out dairy by itself or mixed with foods and see how you handle it with your dietary and fitness goals.

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). Losing weight for no reason He has also written hundreds of articles on Military.com’s Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

Leave a Reply

Your email address will not be published. Required fields are marked *