We asked exercise and nutrition expert, Dr. Brian Roy, Professor of Kinesiology at Brock University, to fill us in on the best beverage for post-exercise recovery.  

What are the benefits of drinking milk post-exercise compared to sports electrolyte drinks?  

 Dr. Roy: “Milk is a good choice following exercise for athletes who are not lactose intolerant and do not have a dairy allergy.”  

 “The main reasons why milk is beneficial following exercise is that: milk is a very good source of carbohydrates. The carbohydrate content of milk is similar to sports drinks.  For example, a 250mL (one cup) serving of 1% partially skimmed milk contains 12g of carbohydrates, while the same size serving of 2% partially skimmed chocolate milk contains 27g of carbohydrate, and a similar size serving of a traditional sports drink (carbohydrates and electrolytes) contains approximately 15g of carbohydrates. The carbohydrate source in white milk is lactose, which is digested into the sugars glucose and galactose. These sugars help to replenish carbohydrate stores within the body. Chocolate milk has an even greater amount of carbohydrate in it and is an even better choice in situations where athletes have expended very large amounts of energy. Chocolate milk has the lactose found in milk, but also has significant amounts of added sucrose, which is digested into the sugars glucose and fructose, which also help to replenish the body’s carbohydrate stores.” 

What’s the “udder” option to a sports drink?
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 Is protein a factor? 

 Dr. Roy: “Milk is also a very good source of protein. Consuming protein following exercise is important to optimize your body’s response to the exercise. The protein helps your body repair and adapt the muscles that were used during the exercise. A 250mL serving of milk and chocolate milk contain approximately 9g of protein. Most traditional sports drinks do not contain protein, but there are some that do, and interestingly many that do have added protein that is isolated from milk.  

 “There are two main types of protein found in milk, casein and whey. Casein tends to be digested more slowly, while whey tends to be digested more rapidly. Both of these types of protein are eventually broken down into amino acids, which are then absorbed into the blood and delivered throughout the body allowing muscles to recover and adapt.  These proteins found in milk are also rich in a specific type of amino acids that help to turn on the repair processes in muscles. Not all dietary proteins are rich in these types of amino acids, but milk is. 

 Besides carbs and protein, what does milk provide? 

 Dr. Roy: “All types of milk are also very rich in electrolytes, which are lost through sweating during exercise. Traditional sports drinks normally contain two main electrolytes, sodium and potassium, which help with rehydration and replenishment of fuel stores. Traditional sports drinks normally contain approximately 115mg of sodium and 31mg of potassium in a serving. A similar serving of milk contains approximately 130mg of sodium and 410mg of potassium. Milk has been shown to lead to greater rehydration after exercise than water alone and more traditional sports drinks. 

 “Another advantage of milk is that in Canada and the United States it is fortified with Vitamin D (100 IU/250 mL).  Vitamin D is important in helping calcium absorption and bone growth. Research has also shown that in some countries similar to Canada, climate wise, many athletes have chronically low levels of vitamin D. There have been some suggestions that vitamin D levels could impact performance, strength, and muscle mass, but more research is needed in this area. 

 “Finally, likely one of the greatest advantages of milk as compared to traditional sports drinks is that milk is considered a whole food due to its rich content of protein, fat, carbohydrates, vitamins and various minerals essential for maintaining good health. Milk contains 16 nutrients that are essential for the maintenance of good health, while traditional sports drinks only contain carbohydrates and electrolytes. So not only are you getting what you need to recover from exercise, you are also getting the added value of other nutrients that your body needs to maintain good health.” 

 What’s the deal – white or chocolate milk?  

 Dr. Roy: “The main difference between white milk and chocolate milk is that chocolate milk has added sucrose and some cocoa for flavouring. This leads to chocolate milk having a greater amount of carbohydrate and energy per serving. Both types of milk still contain 16 essential nutrients. The amount of sugar in chocolate milk is similar to what is found in a cup of unsweetened apple juice. What type of milk is best? It depends on your nutritional goals and the intensity and duration of the workout you have completed. I personally usually only recommend chocolate milk for athletes who are involved with intense training cycles and are involved with multiple workouts per day.     

 What about just good old-fashioned water?  

 Dr. Roy: “If a person has a regular healthy diet, water is a great choice after a workout.  However, if the person is training hard (more than for recreation and general health) and is doing many workouts in a given week, water might not be enough, and milk might be a better choice. Again, it all depends on what their nutritional and exercise goals are.”   

 Will drinking milk benefit me after every type of exercise?   

 Dr. Roy: “Research has shown that milk is beneficial after both resistance exercise, such as lifting weights, and after endurance exercise, such as running or biking longer distances. Both types of exercise are challenging, and recovery from these different forms of exercise is enhanced with proper nutrition following the exercise.” 

 How much and how soon after exercising should I drink milk to ensure I reap all the benefits? 

 Dr. Roy: “Generally, we like to see athletes consume their milk within an hour after exercise, especially if they are involved in a heavy training schedule that involves multiple workouts per day. How much milk and the type of milk will depend on the nutritional needs and exercise goals of the athletes.” 

 After recovering from an intense workout or rehydrating after a sporting event, there are more drinks to reach for than just the traditional sports drinks. Choosing milk as your post-workout recovery drink can provide the same benefits and essential nutrients compared to other sports drinks. 

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Keep it positive, they advised.

“Often times with diet-related resolutions, we constantly focus on what to take out of our diet such as less sweets, less fried food, less sodas, etc.,” said Sheena Gregg, MS, RDN, LD and assistant director of the Department of Health Promotion & Wellness at the University of Alabama.

Instead, she recommends focusing on a resolution that adds more to the diet – more water, more fresh fruits and vegetables. “Putting a positive spin on a diet resolution takes out the deprivation factor that typically renders us unsuccessful with keeping our resolutions long term,” Gregg said.

Dr. Wendy Dahl, associate professor in the Department of Food Science and Human Nutrition at the University of Florida, agrees with this upbeat approach.

“I think the best resolutions are positive, i.e. what positive steps can we take,” she said.

In 2019, she encourages us to say “yes” to fiber.

“Higher fiber intakes are associated with lower weights (BMI), limiting weight gain over time, and are helpful for weight loss,” she said. “Bonus benefits of higher fiber diets are lower blood pressure and decreased risk of cardiovascular disease, type 2 diabetes, some forms of cancer and kidney disease. They also can help to manage numerous chronic diseases. You can’t beat that!”

Some ideas Dr. Dahl offers for adding fiber to your diet:

• Choose whole fruit vs fruit juice. It has more fiber and is more satisfying.
• Opt for whole grain vs refined breads and pastas. “On average, we consume one extra grain per day. Cutting back on one grain with added fat and sugar is a great strategy for weight loss or maintenance.”
• Love legumes — beans, peas and lentils. They’re the highest fiber food out there.

On January 1, it’s easy to feel motivated. But Gregg said you can stay on track the rest of the year with a little planning – and maybe a pocket calendar or alarm on your smart phone.

“My clients often report the most success when they’ve set specific dates on their calendar throughout the year for re-evaluating their goals. Keeping your goals on a calendar or journal with a specific task of evaluation can provide an opportunity for modifying your goals if needed,” she said.

Keep a positive attitude with these monthly or quarterly check-ins, as well.

“We often approach our new year’s resolutions with an ‘all or nothing’ mentality. However, if we give ourselves the task of evaluating our progress while also giving ourselves permission to modify our goals as needed, we have a much better chance of continuing our lifestyle changes throughout the year,” Gregg said.

Set positive goals, take simple steps, evaluate your progress and adjust as necessary – 2017 can be a year of healthy success!

Originally published Dec. 20, 2016.

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What foods provide the most fuel/nutrients for our body when exercising?

Dr. Zello: “Macronutrients, which are protein, carbohydrate and fat, are the only nutrients that provide energy (fuel, calories) to the body. Micronutrients, which include vitamin and minerals, are essential nutrients that do not provide calories. Both carbohydrate and protein provide four calories per gram and fat provide nine calories per gram.”

“Although fat provides the most calories, fatty foods are usually found in foods that are heavy, such as meats, therefore they are not recommended as foods to eat, before, during and after exercise. Carbohydrates are more easily converted to glucose (energy the body cells require) than protein, so foods containing carbohydrates are recommended before and during exercise.”

What types of foods should an active person be eating before working out?

Dr. Zello: “Carbohydrate-rich foods are those that easily provide energy to carry out exercise. However, the type of carbohydrate is important. Certain carbohydrate food like potatoes are quickly absorbed by the body and thus provide quick energy. Carbohydrate foods that are quickly absorbed are referred to as high glycemic. The concern with high glycemic foods is that over time they have been linked to metabolic syndrome and type 2 diabetes. Foods that are low glycemic (like pulses – lentils, bean, chickpea) are absorbed more slowly, and therefore, provide energy throughout the exercise, and also burn body fat as a source of energy.”

For an active adult, are there foods that are better for achieving physical results?

Dr. Zello: “For short bouts of exercise quick energy is needed so high glycemic foods, in small amounts, are all right. For longer and intermittent activities (like hockey or soccer), recent research has shown that eating a meal about two hours before exercise that have a low glycemic index (GI) result in the same or better level of performance than foods that have a high GI. Consuming foods with a low GI are also better for your overall health. For even longer exercise, like marathons, it would be important to replenish both your energy needs with a quick source of glucose during the exercise and your electrolytes which are primarily lost in sweat.”

What should children be eating before sports practice? What about after?

Dr. Zello: “Less research has been conducted in children but the same would probably apply as above. In soccer play, children perform well when consuming foods with a low GI. For both adults and children, eating after exercise is usually recommended as energy stores in the body need to be replaced as a result of physical activity. This is a newer area of research, but so far milk and pulses have shown to be beneficial.”

Should kids be drinking sports drinks before and during practice? Or does water work better?

Dr. Zello: “Usually water is fine, and preferred, for shorter and intermittent physical activities. Only when children are involved in physical activity in which electrolytes need to be replaced would a sports drink containing electrolytes be considered. However, they are very few children running marathons. The same would apply to adults engaging in physical activities.”

What foods should a person avoid before physical activity?

Dr. Zello: “It is important not to eat too soon before exercising, so it is recommended that one eat approximately two hours before the physical activity. This would result in the body having the fuel to conduct the physical activity, and not feel too heavy and bloated which could result if a meal is eaten too close to carrying out the exercise. For the same reason, foods that are higher in fat are not the best choice.”

Knowing what to eat before exercise can be tricky, but thanks to Dr. Zello, we know to eat two hours before exercising, that water is sufficient for both adults and children and that you should be eating lentils to give your body the proper resources for energy. So, now we know how to get the most out of exercise and food.

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The World Health Organization (WHO) says the fundamental cause of childhood obesity is an “energy imbalance between calories consumed and calories expended.” If left untreated in childhood, obesity can lead to cardiovascular disease, diabetes, certain types of cancer and other health issues in adulthood. The WHO also notes the increase in childhood obesity globally is attributable to many factors including a global shift to diets that are energy dense, those that are high in fat and calories but low in vitamins and minerals.

While the study suggests that lack of physical activity is the biggest predictor of childhood obesity, Connie Diekman says other factors can contribute to obesity as well. “The study pointed to several behavioral risk factors – low physical activity, high TV viewing and short sleep – with each contributing in a different way. Overall, the study found that sedentary behavior is a key risk, and time spent in front of a TV is one of the strongest factors associated with obesity and inactivity,” she said.

Findings from the study reinforce those of other studies showing that a sedentary lifestyle and lack of sleep play critical roles in weight management and the risk of obesity. But while previous studies have indicated socioeconomic factors play a large role in childhood obesity, findings from this study suggest positive impacts of physical activity on obesity risk are similar regardless of income, geographic location or cultural differences. According to our own nutrition advisor Sarah Downs, RD, MBA, “The bottom line is that physical activity is important for everyone.”

So what can parents do to help reduce the risk of obesity in their children?

“As a registered dietitian, my message is for parents to always be a good role model for your children. How? Show them:

• how to make, and enjoy healthier food choices
• how to enjoy appropriate portions
• how to incorporate physical activities to establish a healthy lifestyle

“Being a good role model and doing things together are two very good ways to help kids develop healthy lifestyle patterns,” said Diekman.

So how much exercise should our kids be getting?

According to Diekman, the 2008 Guidelines for Physical Activity for Americans is a great guide for kids aged six and older. “In those guidelines, it is recommended that children and adolescents do 60 minutes of activity daily. While this might seem like a lot, this can include sports, walking, bike riding, games and many activities that kids would consider fun,” she said.

_{The image “Videogame” by dave.see is licensed under CC BY 2.0.}

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First, it’s important to understand what the Mediterranean diet is. Cundiff explains that the Mediterranean diet focuses on heart health through a more plant-based eating plan. As with any diet, there are pros and cons. The pros, according to Cundiff, are the Mediterranean diet is sound and balanced in almost all nutrients when followed correctly. The diet may reduce the risk for heart disease, cancer and other diseases. The cons are the possibility of not consuming enough whole grains, consuming too much fat (even healthy fat) and not consuming a proper balance of fruits and vegetables, explained Cundiff.

Once we had a better understanding of the Mediterrian diet, we got Cundiff’s take on the recent study that says adults who follow the Mediterranean diet closely can slash their risk of heart disease by a whopping 47 percent. In response to this, Cundiff said, “This study was limited to residents of Greece. This is one of many studies that does show the Mediterrnanean diet, if followed correctly, may be able to reduce heart disease risk. However, I would not support this statement for all individuals in the world because more studies are needed that include other lifestyle factors to determine the actual effect.”

Bottom line: Following this diet does not mean you can skip the gym. And the old adage “all things in moderation” still applies. For those following the Mediterranean diet, make sure you are consuming enough whole grains, keeping tabs on your fat (even healthy fat) intake and changing up your veggies and fruits.

Looking to start following the Mediterranean diet? Cundiff recommends starting with making half your plate fruits and vegetables, a fourth of your plate whole grains and a fourth of your plate protein such as legumes, nuts or seeds, seafood or chicken breast. Also, limit red meat to one time a week. When preparing foods, use olive oil instead of butter.

For more detailed information regarding this diet and if it is appropriate for you to start, visit with a registered dietitian nutritionist.

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A recently published medical research study from the University of Alberta, Canada reports that resveratrol, a natural compound found in some fruits, nuts, and red wine, may enhance exercise training and performance. To learn more about this seemingly magical compound, we reached out to Dr. Tony Johnston, Professor in the School of Agribusiness and Agriscience at Middle Tennessee State University.

What is resveratrol? What happens when consumed by humans?

Dr. Tony Johnston: “Resveratrol is one of many compounds produced by plants in response to stress. It is found in the skins of grapes as well as other foods such as peanuts and berries. This particular compound is one of a class of compounds called “polyphenols” (based on their physical structure) noted for its antioxidant properties. Antioxidants in general are thought to protect the human body against oxidative damage that leads to diseases such as cancer, heart disease, Alzheimer’s Disease, and diabetes. The logical argument is that consuming foods high in antioxidant compounds (including resveratrol) will protect a person against oxidative damage that is a factor in the development of these diseases.”

Does this mean drinking red wine regularly can help reduce our chances of getting any of those diseases? Potentially, but without further research, it’s hard to say for sure. Dr. Johnston points out that while it sounds amazing, there are several flaws to this logic, the most significant being the fact that oxidative damage is not the only cause of these diseases, so fighting oxidative damage alone is not enough. Another flaw to note is that it is unknown to what degree antioxidant consumption (via our diets or dietary supplements) is effective in disease prevention. What does that mean? According to Dr. Johnston, “the combination of these two flaws makes it impossible, therefore, to determine required consumption rates to cause the effect we desire.” So, while it would be amazing if we could just pop a cork instead of dragging ourselves to the gym, it’s going to be a few years and many research studies more before this is even a remote possibility.

Exercise can provide great benefits such as protection from a variety of health problems such as “heart disease, stroke, high blood sugar, noninsulin-dependent diabetes, obesity, and osteoporosis.” Moderate red wine consumption can reduce “the risk of depression, colon, lung, prostate, and breast cancer, dementia, and type-2 diabetes, in addition to minimizing brain damage caused by stroke and slowing down aging rates.” So while exercise and red wine consumption certainly offer similar benefits, Dr. Johnston reminds us that there are also many benefits offered by regular exercise that drinking red wine does not.

Dr. Tony Johnston: “The bottom line is that until we conduct more high-quality research and understand much more about how our bodies work, the factors involved in disease expression, and the effects of the multitude of dietary permutations in our population, we’ll have to continue to exercise regularly, eat healthily, and see a physician regularly to ensure that we remain healthy. The consumption of resveratrol supplements to prevent disease and slow the aging process is not recommended. That being said, a glass of red wine, especially with good food and great company, will certainly make your life more enjoyable and may even offer some health benefits on the side.”

_{“wine flight” by Jing is licensed under CC BY.}

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Linda Rankin, RD at Idaho State University, shares with us her best food fact – M&Ms are really football fields! One M&M is approximately three calories and in order to burn off those three calories, you would need to walk or run the length of one football field or 100 yards. What about a peanut M&M? Linda says you would need to walk or run the length of two football fields to burn the calories from one peanut M&M.

_{“MANDM” by Dominic Rooney is licensed under CC BY.}

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Questions about exercise that we didn’t answer in this infographic? Let us know in the comments below or ask an expert!

_{The image “Fitness Center” by Cantur City Hotel is licensed under CC BY 2.0.}

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Is the idea of using pickle juice as an aid to reduce muscle cramps new?

Dr. Applegate:

The concept of pickle juice to help ease muscle cramps is not new. In fact, the idea became popular about 10 years ago, subsided, and is now back in vogue. This renewed interest in pickle juice may be part of the trend to consume ‘real’ foods or beverages, or those seemingly more natural instead of processed.

Why is pickle juice thought to prevent or relieve muscle cramps?

Dr. Applegate:

A cramp is a disruption in the electrolyte balance within the muscle cells in the body. Sweat contains sodium and chloride – an electrolyte. People who sweat a lot during exercise may suffer from muscle cramps due to the loss of electrolytes and dehydration. Those who subscribe to the pickle juice theory would recommend roughly 2 ounces of pickle juice to relieve cramping, which is a few hundred milligrams of sodium, to replace electrolytes.

How effective is pickle juice in relieving muscle cramps?

Dr. Applegate:

The evidence is anecdotal. Pickle juice contains a large amount of sodium – about 4 times that in sports drinks, and if you exercise or sweat a lot, you need sodium in your diet to replace what is lost. After exercise, those who drink pickle juice probably do so in combination with other fluids like water or a sports drink in addition to resting, which reduces cramping.

Since pickle juice contains a lot of sodium, how would drinking it affect someone relative to daily recommendations of sodium intake?

Dr. Applegate:

Adequate sodium intake is 1,500 milligrams per day; however, most Americans consume 3,000-plus milligrams of sodium daily. Most Americans probably get enough sodium, so there shouldn’t be any need to drink pickle juice.  Athletes need more sodium due to losses in sweat but this is easily obtained through diet.

What can people do to help prevent or relieve muscle cramps?

Dr. Applegate:

For cramp-prone individuals, consuming ample fluids along with an electrolyte packet of sodium chloride, potassium and magnesium may help prevent muscle cramps, although this, too, is anecdotal. Cramp-prone individuals should assess their diet to ensure it is balanced based on their level of activity, and should always stay hydrated.

_{“Pickles” by Mike is licensed under CC BY.}

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