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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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09.02.2012 |
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After a workout half a litre of milk is enough
Strength athletes who drink a litre of milk after a training session recover faster, we wrote a few years ago. But a litre is quite a lot of milk, and strength athletes watch their fat percentages carefully. So could they get away with drinking less? They certainly could, say sports scientists at Northumbria University. Half a litre of milk works just as well as one.
Study
Immediately after the training session eight men were given 1000 ml water to drink [Placebo], eight drank 1000 ml milk [1000 ml] and the remaining eight drank 500 ml milk [500 ml]. The subjects drank Rock Farm Dairy semi-skimmed milk in case you're interested, and the composition is shown below.
Results
The researchers also measured the subjects' peak torque – say their maximal strength. The milk supplementation speeded up the peak torque recovery, but there was hardly any difference between the results of the subjects who drank 1000 ml and those who drank 500 ml.
The researchers also measured the blood concentrations of myoglobin and creatine kinase [CK]. These proteins belong in muscle cells, but if these are damaged, the proteins also enter the bloodstream. The higher the concentration, the more muscle damage there is. The protein concentration normalised faster in the subjects that had drunk milk after their workout than in the placebo group. But the difference between the 500 ml and the 1000 ml group was only small.
Conclusion
Source:
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