MILK It does a body good

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1 MILK It does a body good September 2007 In the early 90 s an ad campaign began that reminded Americans of the benefits of drinking milk. Besides the obvious benefits of strong teeth and bones milk provides essential vitamins and minerals that the body needs for many of its daily functions. The following information provided should enlighten us to why our mothers gave us milk when we were young. The next time you consider purchasing any of the numerous supplements that milk can replace, consider the cheaper alternative milk. Workout Nutrition Milk has the protein the body needs to repair muscles after workouts. American Journal of Clinical Nutrition Protein is important for active people; the body uses it to build and rebuild muscle tissue and to produce enzymes. It is suggested that protein should make up about 15 to 20% of a person s daily caloric intake. Pre-workout nutrition - Prevent low blood sugar during exercise - Provide fuel by topping off muscle glycogen stores - Settle the stomach absorb gastric juices and prevent hunger - Fuel performance fasting is detrimental to physical and mental performance so it is strongly discouraged before exercise Post-workout nutrition - Quality and quantity of food eaten after a workout can make a difference in the building and rebuilding of muscles - First 3 hours after exercise is critical, the body is most acceptable of nutrients - Recommendation of 2 8-ounce cups of skim milk after exercise - Doesn t have to be plan milk, it can be added to smoothies, shakes, chocolate, and put over cereal. Research proves the benefits of milk post-workout. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soyprotein beverage American Journal of Clinical Nutrition, Vol. 85, No. 4, , April Conclusion: Milk-based proteins promote muscle protein accretion to a greater extent than do soy-based proteins when consumed after resistance exercise. The consumption of either milk or soy protein with resistance training promotes muscle mass maintenance and gains, but chronic consumption of milk proteins after resistance

2 exercise likely supports a more rapid lean mass accrual. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters American Journal of Clinical Nutrition Vol. 86, No. 2, , August Conclusion: We conclude that chronic post exercise consumption of milk promotes greater hypertrophy during the early stages of resistance training in novice weightlifters when compared with isoenergetic soy or carbohydrate consumption. Milk: performance enhancement substance Besides the bone and muscle support, the minerals in milk are essential for proper muscle contraction to prevent muscle cramping. Even if you re lactose intolerant lactose-free milk will provide all the same benefits Muscles and Milk Proteins: Recent research has shown the ability of milk to support muscle protein accretion. In young men completing 12 weeks of resistance training, researchers observed a tendency for greater gains in whole milk. Source: Dietary Protein to Support Anabolism with Resistance Exercise in Young Men Active Individuals and Protein: Recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements. Based on laboratory measures, daily protein requirements are increased by as much as 100% vs. recommendations for sedentary individuals. Yet even these intakes are much less than those reported by most athletes. Source: Beyond the Zone: Protein Needs of Active Individuals Milk and Muscle-Building Proteins: Milk includes two types of protein: casein, which makes up 80% of the total protein content, and whey, which accounts for the remaining 20%. Both are recognized as high-quality, muscle-building proteins. In fact, whey is currently the most common form of protein found in bodybuilding supplements. Source: Liquid Muscle: Protein-Rich Milk Definitely Does Your Body Good Milk as a Bodybuilding Supplement: Micellar casein is the natural undenatured form of milk casein. A property of micellar casein is that it may have the ability to provide a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting muscle-protecting protein. Source: Bodybuilding at About Your Guide to the Best in Bodybuilding Milk as a Weight Loss Supplement: Good weight-loss programs are built around sound nutrition and exercise. Protein-rich diets combined with exercise work together to correct body composition so that dieters lose more weight, more importantly they lose fat not muscle. Source: Protein-rich Diet Boosts Benefit of Exercise

3 Milk s Unique Nutrient Package Benefits for Bones and Beyond Milk contains nine essential nutrients, making it one of most nutrient-rich beverages you can enjoy. Just one 8-ounce serving of milk puts you well on your way to meeting the Daily Value (for a 2000 calorie diet) for calcium, riboflavin and other key nutrients. Calcium 30% Daily Value An 8-ounce serving of milk provides 30% of the Daily Value of calcium. Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting. Vitamin D 25% Daily Value When fortified, a glass of milk provides about 25% of the Daily Value for vitamin D. Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient. Protein 16% Daily Value The protein in milk is high quality, which means it contains all of the essential amino acids or building blocks of protein. Protein builds and repairs muscle tissue, and serves as a source of energy during high-powered endurance exercise. An 8-ounce glass of milk provides about 16% of the Daily Value for protein. Potassium 11% Daily Value Potassium regulates the body s fluid balance and helps maintain normal blood pressure. It s also needed for muscle activity and contraction. By providing 11% of the Daily Value of potassium, milk contains more than the leading sports drink. Vitamin A 10% Daily Value A glass of milk provides 10% of the Daily Value of vitamin A. This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system. Vitamin B12 13% Daily Value Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles. Just one 8-ounce glass of milk provides 13% of the Daily Value for this vitamin. Riboflavin 24% Daily Value Milk is an excellent source of riboflavin, providing 24% of the Daily Value. Riboflavin, also known as vitamin B2, helps convert food into energy a process crucial for exercising muscles.

4 Niacin 10% Daily Value (or Niacin Equivalent) Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids. A glass of milk contains 10% of the Daily Value for niacin. Phosphorus 20% Daily Value Phosphorus helps strengthen bones and generates energy in your body s cells. Providing 20% of the Daily Value, milk is an excellent source of phosphorus. It s More than Just Calcium Dairy products and/or their components may be involved in a large number of biological functions: - improving blood pressure - reducing risks of certain types of cancer - enhancing immunity and preventing disease - improving intestinal health - preventing kidney stone formation - enhancing nutrient absorption - body weight regulation Improving Blood Pressure Research has examined the effects of dietary patterns on blood pressure, finding that a diet high in fruits, vegetables, and low-fat diary foods was as effective as some medications on reducing blood pressure in patients with mild hypertension. Reducing Risks of Certain Types of Cancer Conjugated Linoleic Acid (CLA) found in milk and dairy products has shown in recent studies to have an anticarcinogenic effect on breast and colon cancer cell lines. The studies found that CLA could inhibit growth and spread of cancer cells. Although these studies were conducted on animals and in vitro, more research will be conducted to see future benefits and outcomes. Enhancing Immunity and Preventing Disease The nutrients found in milk and dairy products are giving researchers cause to investigate the potential benefits. CLA and whey protein research has shown potential benefits in increasing the body s ability to fight disease. Enhancing Nutrient Absorption The primary purpose of milk has always been to provide nourishment to newborn babies and infant mammals. It only makes sense that the benefits seen in the growth of children can be beneficial to an older population. Again certain properties of milk will make the absorption of other vitamins and minerals more available.

5 Body Weight Regulation Studies suggest that dairy sources of calcium exert a significantly greater antiobesity effect than supplemental sources, indicating a possible role for dairy products in controlling obesity. Dietary Fat vs. Dairy Fat National food intake data reveal that dairy foods make a relatively small contribution to total fat intake, contributing far less than that provided by fats, oils, meats, poultry, and fish. Milk Improves a Good Night s Sleep A major health concern overlooked in this country is a lack of sleep. Many Americans are chronically sleep deprived, which over time will impair memory and well-being. A protein naturally found in milk may improve sleep quality and next day alertness. Milk contains a protein alpha-lactalbumin, rich in tryptophan, which signals the brain to sleep. This allows a restful night s sleep and awaking the next day refreshed without the side effects of a sleep-inducing drug.

6 Recipes Bicep Boost Shake 1 _ cups Skim Milk _ cup low-fat chocolate milk 1/3 cup non-fat dry milk powder 1 tablespoon unsweetened cocoa powder 1 medium banana Place all ingredients in a blender; blend until smooth Serve chilled. Serves 2 Per Serving: 474 calories, 29 grams protein, 891 mg calcium, 83 grams carbohydrates. High in potassium and vitamins A and D. Killer Calcium Shake 1 _ cups Skim Milk 1 cup raspberry nonfat yogurt _ cup non-fat dry milk powder 1 cup fresh or non-sweetened frozen raspberries 1 teaspoon vanilla extract 1 tablespoon honey Place all ingredients in a blender; blend until smooth Serve chilled. Serves 2 Per Serving: 446 calories, 27 grams protein, 1,145 mg calcium, 80 grams carbohydrates. High in potassium and vitamins A, C, and D. Grandma s Original Warm Milk 1 _ cups low-fat or non-fat milk 3 tablespoons honey 1 teaspoon vanilla extract Add honey to milk and warm in a microwave. Remove and stir in vanilla. Enjoy then slumber off to bed.

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