Exercise physiologist Lynne Kammer of the University of Texas, USA, leads a team studying the physiological effects of food on athletic performance. They studied 12 cyclists and triathletes: eight men and four women.
Unlike most studies examining sports nutrition during intense exercise, this study focused on moderate exercise. After a warm-up, subjects cycled for two hours at a comfortable pace, without overtraining or intense exercise. They then consumed either an energy shake (carbohydrate-electrolyte) or skim milk and whole grain bread.
Results were assessed based on blood insulin, lactate (lactic acid), and protein levels. Blood samples were taken at the beginning and end of the workout, and then 15, 30 minutes, and an hour after drinking.
It turned out that after drinking milk, the blood contained more insulin and less lactic acid than after energy drinks. “Our goal was to compare the effects of whole-grain cereals combined with milk and the effectiveness of sports drinks during standard training. We wanted to find out whether widely available, affordable, and accessible food products could compete with products designed specifically for fitness and sports,” noted Kammer. “We needed to understand the mechanism of their action on the production of sufficient glycogen and protein in the muscles of an average person. And we found that the production and saturation of muscle glycogen—that is, providing muscles with sufficient energy for work and growth—was at the same level when consuming whole-grain products and milk as when consuming sports drinks. And by some measures, the process of protein synthesis was more efficient with the conventional products.”
Whole-grain breads and skim milk are a cheaper and more practical way to enhance the effects of fitness than sports shakes. Milk is a source of easily digestible, high-quality protein, which promotes protein synthesis in the body and adaptation to increased physical activity. Bread provides fast-acting carbohydrates combined with protein.
Sports nutrition products aren't cheap. Gym-goers love to stock up on energy shakes to speed up the appearance of their desired look in the mirror. But it turns out you don't need to spend that much to achieve that. Using affordable nutritional products can be a good alternative during times of crisis.
