Milk Proven Helpful In Workout Recovery

Dr. Sears' Blog: Milk Helpful In Workout Recovery

A common question among active people is what is the best snack or drink for recovery or to fuel with after a workout? There have been lots of studies suggesting the importance of fueling your muscles within the first 15-30 minutes after a workout and having the right combination of protein and carbohydrate, coupled with the less scientific ploys for consumers to buy various products, but the answer may already be in your refrigerator.

A study recently done with women examined how supplementation post workout influenced changes in body composition and strength after resistance training (1). Twenty women were separated into two groups. One group received 500mL of fat-free skim milk on two occasions (immediately after exercise and one hour post-exercise), and the other group received 500mL of a carbohydrate control drink (immediately after exercise and one hour post-exercise). Both drinks looked identical in appearance and were flavored with vanilla to have the same odor.

Each group reported to a lab five days per week for resistance training for 12 weeks. At the end of 12 weeks those who were placed in the milk group had significantly greater fat-mass loss, more lean body mass and greater strength gains than the group that received the control carbohydrate beverage.

So, the next time you have a great workout and are wondering how to fuel after, grab the milk. Not only will your bones thank you, but your body will too.


  1. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM. Body composition and strength changes in women with milk and resistance exercise. Med Sci Sports Exerc. 2010 Jun;42(6):1122-30.

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About Dr. Barry Sears

Dr. Barry Sears is a leading authority on the impact of the diet on hormonal response, genetic expression, and inflammation. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 45 years to the study of lipids. He has published 40 scientific articles and holds 14 U.S. patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease. He has also written 14 books, including the New York Times #1 best-seller, The Zone, which have sold more than 6 million copies in the U.S. and have been translated into 22 different languages.

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