Nutrition
Debunking the Dairy Dilemma
By Candice De Mendonca
Somewhere along the way , you may have heard that humans are not meant to process and digest cows ’ milk , but is it really as bad as some people think ?
Images : Pexels
In my work as a sports nutritionist , I often get asked about lactose intolerance and the widely-believed negative aspects of consuming dairy products . Unfortunately , much of this is this is what I like to call “ broscience ” – information that travels from one person ’ s ear to another , without any factual backing or research , sort of like “ science ” backed by your “ bro ’ s ” PHD from the WikiHows , or getting medical advice from your hairdresser . All very interesting , but often not grounded in or backed by actual science .
Instead , we should look at reputable sources for the facts as we seek to improve our lives . There should be no room for ignorance , hearsay or fads , nor bias and vested interested , and on that , two useful sources that I can suggest that are reputable , not funded by companies to push their own agenda , just pure science and facts , are www . examine . com and www . ais . gov . au / nutrition .
Back to Dairy …
Humans have been consuming cows ’ milk for around 6000 to 8000 years , and over time , this has allowed a genetic mutation known as lactose persistence to take place . It is believed that early Neolithic era farmers began consuming the milk to survive , at a time when the bio-availability of food and nutrients was scarce , even though they initially found they had an intolerance for the milk . Still , intolerance was better than starvation , and in due time , our bodies began to adjust and digest this new addition to our lifestyle .
In short , we genetically adjusted to cow ’ s milk , in the way that our gut microbiomes process it . Fastforward to modern-day , and humans can reap all the nutritional benefits from cows ’ milk – and these are not only the usual ‘ stronger bones and teeth ’ clichés we have heard since childhood , although those are actually true .
Yes , some humans may still have the reduced ability to digest lactose , but this does not mean we should avoid lactose altogether . You can still reap the benefits of dairy by ingesting it in its other forms , including yoghurts and hard cheeses in small amounts . With these small amounts we will have less side effects and absorb the necessary nutrition at the same time . Remember , intolerance is not an allergy .
The Milky Way
From my professional perspective , consumption of cows ’ milk by healthy individuals is an exceptional sports nutritional aid for posttraining , and I am yet to alter this perspective even after 16 years in the physical training and sports nutrition industry . The benefits are based on ( actual ) science that has been studied and researched extensively over the years , and published in numerous highly respected medical journals . ( I acknowledge that there are studies for the opposition as well , but the overall evidence is too substantial to speak against dairy completely .)
Some benefits of cows ’ milk include :
• Protein synthesis in skeletal muscle , which
allows for optimal exercise output / performance .
• Decreases the onset of DOMS ( Delayed Onset Muscle Soreness ), which allows for quicker recovery between sessions .
• Positive muscle balance between muscle growth and muscle breakdown , i . e . you build more muscle than you burn .
• The amino acids allow for a reduction in mechanical stress on and in the body due to exercise – all while improving repair . Physiologically , it ’ s a perfect ratio for the body between the carbs and protein for post-workout recovery .
The calcium , sodium and potassium in the milk aid in post-exercise fluid recovery for the body ’ s hydration state , because when we train , we lose vital micronutrients , such as electrolytes . As a result , for some , drinking milk after training may even prove to be more beneficial than conventional isotonic / sports drinks . I therefore often advise athletes to consume a post-training recovery drink such as the HPR recovery drink from First Choice . This is not a sales pitch , this an honest recommendation .
So , don ’ t wait till tomorrow to reap the benefits and perform at your optimum . Grab that glass of milk today !
Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg . At school she earned SA colours for cross country , as well as provincial colours for athletics , hockey and swimming , then completed a degree in sports development , qualified as a personal trainer and sports masseuse , and went on to study sports nutrition as well . Today she has her own meal prep brand called GI Jane ( low-GI food , hence the name ). More info at https :// thefitnesshybrid . com .
81