Roy Brian D
Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St. Catharines, Ontario, Canada.
J Int Soc Sports Nutr. 2008 Oct 2;5:15. doi: 10.1186/1550-2783-5-15.
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
人们对将牛奶用作运动饮料的潜在用途越来越感兴趣，尤其是在从抗阻训练和耐力运动中恢复期间。基于有限的研究，牛奶似乎是一种有效的抗阻运动后饮料，能在蛋白质代谢方面产生有利的急性变化。饮用牛奶会急性增加肌肉蛋白质合成，从而改善净肌肉蛋白质平衡。此外，当运动后饮用牛奶与抗阻训练（至少12周）相结合时，已观察到肌肉肥大和瘦体重有更大幅度的增加。尽管关于牛奶的研究有限，但有一些证据表明牛奶可能是耐力活动的有效运动后饮料。低脂牛奶已被证明作为补水饮料，即便不比市售运动饮料更有效，至少也是同样有效的。与传统运动饮料相比，牛奶对于从事力量和耐力活动的人来说是一种营养更丰富的饮料选择。除了乳糖不耐受者外，牛低脂液态奶对大多数人来说是一种安全有效的运动后饮料。有必要进行进一步研究，以更好地描述牛奶在运动营养领域的可能应用和功效。
