Get Back In The Game

Get Back In The Game Most team sports athletes are aware of the fact that athletic abilities can suffer after giving it your all. These performance decrements from exercise-induced muscle damage can take up to 72 hours to correct. A study published in the journal Medicine and Science in Sports and Exercise suggests a way to cut recovery time by 24 hours.

After muscle damaging exercise 14 men consumed either 500 ml (17 fl. oz.) of milk or a placebo. Physical performance was tested at 24, 48 and 72 hours post-workout with 15 meter sprints, countermovement jumps and muscle soreness as indicators. Milk might have kept sprinting speed from suffering beyond 48 hours, but had no effect on other measurements.

True Strength Moment: If the milk in this study was the 2% variety, then the serving size would have weighed in at about 274 calories with 19 grams of protein, 27 grams of carbohydrates and 10 grams of fat. Compare the effects of milk to a whey protein shake that delivers 24 grams of protein at 120 calories with 1 gram of fat and just 3 grams of carbs. For another team sports recovery tip, read today's Performance Blog at
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