Milk consumption following exercise reduces subsequent energy intake in female recreational exercisers.

Penny Rumbold,Emily Shaw,Lewis James,Emma Stevenson

doi:10.3390/nu7010293

Abstract

The aim of this study was to evaluate the effects of skimmed milk as a recovery drink following moderate–vigorous cycling exercise on subsequent appetite and energy intake in healthy, female recreational exercisers. Utilising a randomised cross-over design, nine female recreational exercisers (19.7 ± 1.3 years) completed a test followed by two main exercise trials. The main trials were conducted following a standardised breakfast. Following 30 min of moderate-vigorous exercise (65% ), either 600 mL of skimmed milk or 600 mL of orange drink (475 mL orange juice from concentrate, 125 mL water), which were isoenergetic (0.88 MJ), were ingested, followed 60 min later with an ad libitum pasta meal. Absolute energy intake was reduced 25.2% ± 16.6% after consuming milk compared to the orange drink (2.39 ± 0.70 vs. 3.20 ± 0.84 MJ, respectively; p = 0.001). Relative energy intake (in relation to the energy content of the recovery drinks and energy expenditure) was significantly lower after milk consumption compared to the orange drink (1.49 ± 0.72 vs. 2.33 ± 0.90 MJ, respectively; p = 0.005). There were no differences in AUC (× 1 h) subjective appetite parameters (hunger, fullness and desire to eat) between trials. The consumption of skimmed milk following 30 min of moderate-vigorous cycling exercise reduces subsequent energy intake in female recreational exercisers.

Highlights

Milk is a nutrient-dense food that contains high quality protein (~34 g/L), carbohydrate (~50 g/L) and electrolytes
Absolute energy intake at the pasta test meal was significantly less following consumption of milk compared to the orange drink (2.39 ± 0.70 vs. 3.20 ± 0.84 MJ, respectively; p = 0.001) with a mean reduction of 0.81 ± 0.50 MJ (25.2% ± 14.1%)
Relative energy intake at the pasta test meal was significantly lower after milk consumption compared to the orange drink

Summary

Introduction

Milk is a nutrient-dense food that contains high quality protein (~34 g/L), carbohydrate (~50 g/L) and electrolytes. Milk contains casein and whey proteins in a ratio of 4:1, which results in slow digestion and absorption of these proteins and, a sustained elevation of blood amino acid concentrations [1]. These characteristics theoretically make milk an excellent recovery drink to consume following both resistance and endurance exercise. The carbohydrates in milk provide a substrate for muscle glycogen [2], whilst the protein stimulates muscle protein synthesis [3]. Work from our laboratory has shown that ingestion of milk post-exercise can alleviate the negative effects of exercise-induced muscle damage [6,7], and combining milk intake with resistance exercise training has been shown to enhance gains in muscle mass in young men [3,8] and women [9]

Objectives

Methods

Results

Conclusion