Get Milk
Why runners need more of
this nutrient-rich beverage
F EW DRINKS ARE as high in health- boosting nutrients as milk. This taple contains protein, carbs, and
key vitamins and minerals that make it a
smart choice—especially for runners. (But
choose fat-free or one-percent varieties to
reduce your intake of saturated fat.) Now,
thanks to new processing techniques that
help suspend tiny micro particles of fat
in milk, even fat-free varieties (which
actually have about half a gram per cup)
have a creamier taste. Here’s how milk
can do the runner’s body good.
Don’t Have
A Cow
Choose the healthiest
nondairy “milks”
SOY MILK
Made from
ground soybeans
and water, it has
nearly as much
protein as cow’s milk and some
fiber, and it’s fortified with calcium and vitamins A, D, and B12.
It also has nutrients that may
help lower cancer risk, cholesterol, and heart-disease risk.
BUILD STRENGTH As a kid, you
learned milk is a standout source of calcium
(vital for bone health and muscle contraction),
supplying about 30 percent of your Daily Value
(DV). Milk also contains more than 10 percent
of your DV for potassium, which supports both
fluid balance and healthy blood pressure.
STILL A GOOD CHOICE
Besides calcium, milk provides protein,
potassium, and healthy fats.
BEAT SORENESS Eight ounces of
milk provides 18 percent of the DV for protein.
Studies show that milk protein (made of whey
and casein) may stave o; muscle soreness.
And a new study concludes that milk does
a better job of lowering markers of muscle
damage postworkout than sports drinks do.
IMPROVE PERFORMANCE Milk
is fortified with about 25 percent of your DV
for vitamin D, which many runners fall short
on and may be important for endurance and
speeding recovery. Milk has a quarter of your
needs for vitamin B3, which runners—especially
women—need to help maintain high mileage.
REFUEL MUSCLES Milk has about
12 grams of carbs per serving in the form of
lactose, a sugar that helps refuel muscles.
Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI
issues. Fortunately, lactose-free versions make
it possible for sensitive runners to enjoy milk.
LOSE WEIGHT Organic milk may
be more expensive, but it also contains higher
levels of the essential fat alpha-linolenic acid
(or ALA). Some studies suggest this fatty
acid may help with long-term weight control.
Brands such as Organic Horizon are now
fortifying some of their milk products with
omega- 3 fatty acids, which fight inflammatory
disorders and may help runners recover faster.
ALMOND MILK
This rich, cream-colored beverage
is made of ground
almonds and water.
A cup has only one gram of
protein, but supplies 50 percent
of your DV for vitamin E, which
may stave o; muscle soreness.
Look for varieties fortified with
calcium and vitamin D.
CLOCKWISE FROM TOP LEFT: ADVERTISING ARCHIVE/COURTESY EVERETT COLLECTION; KEITH LEIGHTON/ALAMY;
IMAGE SOURCE; GEOFFREY KIDD/ALAMY; BILDAGENTUR-ONLINE/ALAMY; REAL FOOD BY WARREN DIGGLES/ALAMY
RICE MILK
Produced by
combining water
and ground rice,
it’s very low in
protein, so it’s not a good milk
substitute for postrun recovery.
Choose brands with added
calcium and vitamin D to make
up for its nutritional shortfalls.
ADD TO YOUR CART
Chocolate Milk
Yet another happy study (this one from the U.K.) finds drinking chocolate milk between exhaustive bouts of exercise improves endurance
more than a carb recovery drink. Researchers think chocolate milk has
a superior ratio of fat, carbs, and protein, making it ideal for recovery.
HEMP MILK
This “milk” is
made of ground
hemp seeds
and water. It has more fat than
whole milk, but some of it is
essential omega- 3 fatty acids.
While hemp milk is tasty, not
all brands are fortified with
vitamins A, D, and B12, and
it is also lower in protein.
