Dairy in Athletics
Introduction
Milk has been a household staple for centuries. It can be processed into a variety of products that are found everywhere, from mac and cheese to ice cream sandwiches. These products are known as dairy. But what makes dairy so special? How useful is it for athletes? Let’s look closer at dairy and its role in athletics.
What is dairy?
Dairy products, also known as milk products or lacticinia, include milk and any foods made from milk. Cheese, butter, cream, and yogurt are some popular dairy products.
Composition of milk
Milk is composed of 87% water and 13% total solids. Milk and dairy products contain an assortment of macronutrients and micronutrients.
Fat: The fat in milk is released as tiny fat globules or droplets. It is composed of mainly triglycerides and contains 65% saturated, 32% monounsaturated, and 3% polyunsaturated fatty acids.
Protein: The two major milk proteins are casein and whey. Casein is digested slowly and whey is digested quickly. Casein has slow, extensive amino acid release, making it very effective for muscle growth.
Carbohydrates: The key carbohydrate is lactose, a naturally occurring sugar found in all dairy products. Lactose intolerance is a common occurrence that results from a lack of the enzyme lactase, which helps break down lactose. Without it, lactose may cause gas, bloating, diarrhea, or constipation.
Vitamins: Milk contains vitamins A, B, and D.
Minerals: Milk is a good source of calcium and phosphorus. It also has trace amounts of potassium, chloride, sodium, magnesium, sulfur, copper, iodine, and iron.
Other common dairy products:
Cream cheese
Cottage cheese
Sour cream
Buttermilk
Despite often being associated with dairy products, eggs are not actually dairy because they do not contain milk.
Dairy for athletes
As an excellent source of protein, dairy products are a good choice for refueling post-workout to promote muscle recovery. The calcium found in milk contributed to healthy bones and teeth.
However, milk is high in fat which can cause weight gain if consumed in excess. Consuming too much dairy has been associated with obesity.
Additionally, there are concerns that dairy is inflammatory and can upset the gastrointestinal system. It is difficult to determine whether this is true as it heavily depends on individual genetics. A study done on competitive female scientists found that dairy products did not have any negative effects on gut comfort or performance.
Dairy provides many beneficial nutrients to athletes that help fuel and repair muscles. More research is needed to determine any direct correlation between dairy and enhanced performance.
Lactose intolerance in athletes
Athletes can still enjoy the protein and vitamins found in dairy products despite being lactose intolerant. Yogurt has significantly less lactose than milk and contains good digestive bacteria. Lactose-free milk and cream cheese are some other alternative dairy options.
Conclusion
While consuming dairy products won’t guarantee increased athleticism, they hold a lot of nutritional value in their high content of fats, carbs, vitamins, and minerals. Dairy is easily implementable into one’s diet as a post-workout recovery tool, and it is worth trying to see if it works for you!
Sources
Alcantara, J.M.A., Sanchez-Delgado, G., Martinez-Tellez, B. et al. Impact of cow’s milk intake on exercise performance and recovery of muscle function: a systematic review. J Int Soc Sports Nutr 16, 22 (2019). https://doi.org/10.1186/s12970-019-0288-5
Coppola, Stephanie. “Dairy’s Role in the Lactose Intolerant Student Athlete.” American Dairy Association North East, 7 Feb. 2023, www.americandairy.com/dairy-diary/dairys-role-in-the-lactose-intolerant-student-athlete/.
Dairy and Inflammation, www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation. Accessed 25 Feb. 2024.
“Dairy and Sports Nutrition.” Sports Dietitians Australia (SDA), 21 Dec. 2016, www.sportsdietitians.com.au/factsheets/fuelling-recovery/dairy-sports-nutrition.
“Dairy Product.” Encyclopædia Britannica, Encyclopædia Britannica, inc., 8 Jan. 2024, www.britannica.com/topic/dairy-product.
“Dairy.” The Nutrition Source, 20 Feb. 2024, www.hsph.harvard.edu/nutritionsource/dairy/.
Mawer, Rudy. “Why Casein Is One of the Best Proteins You Can Take.” Healthline, Healthline Media, 16 Sept. 2016, www.healthline.com/nutrition/casein-protein-is-highly-underrated.