Cereal and milk better than sports drinks
A bowl of whole-grain cereal is as good as a sports drink for recovery after exercise. New research from the US has shown that readily available and relatively inexpensive breakfast food is as effective as popular, carbohydrate-based "sports drinks."
Exercise physiologist Lynne Kammer, from The University of Texas, led a group of researchers who investigated the post-exercise physiological effects of the foods. Kammer and her team studied 12 trained cyclists, 8 male and 4 female. The exercise protocol was designed to reflect a typical exercise session with the subjects cycling for two hours at a comfortable work rate.
"Our goal was to compare whole grain cereal plus milk-which are ordinary foods-and sports drinks, after moderate exercise," said Kammer. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and that some aspects of protein synthesis were actually better".
"Cereal and non-fat milk are a less expensive option than sports drinks. The milk provides a source of easily digestible and high quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home".
The research concluded that, for amateur athletes and moderately physically active individuals who are trying to keep in shape, popping into the kitchen for a quick bowl of whole-grain cereal with a splash of skimmed milk may be a smarter move than investing in a high-priced sports drink.
This study was supported by General Mills Bell Institute of Health and Nutrition.
Journal reference:
1. John M Berardi, Eric E Noreen and Peter WR Lemon.
1. Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.
Journal of the International Society of Sports Nutrition, (in press)
