Health Benefits of Milk for Athletes and Supporting Fitness
SuperNutrio high protein milk, offers substantial health benefits for athletes, supporting their fitness and performance goals while catering to the distinct needs of both female and male athletes. Whether engaged in weight training or endurance sports, the specific nutritional demands of people engaged in sports at all levels underscore the importance of protein intake for optimal performance and recovery.
For female athletes, SuperNutrio high protein milk provides essential nutrients that support muscle repair and growth, which are crucial after intense training sessions[1]. Women have different hormonal profiles and metabolic rates compared to men, necessitating a tailored approach to nutrition[2]. SuperNutrio high protein milk is an excellent source of high quality protein, which contains essential amino acids needed for muscle synthesis[3]. Additionally, it provides calcium and vitamin D, which are particularly important for women to maintain bone density and reduce the risk of stress fractures, a common concern in female athletes[4].
Male athletes can also benefit significantly from SuperNutrio high protein milk. Men typically have greater muscle mass and higher protein requirements than women, especially when engaged in rigorous training regimes[5]. SuperNutrio high protein milk supports muscle growth, repair recovery by supplying the necessary building blocks for muscle repair[6]. The additional nutrients, such as zinc and magnesium, found in high protein milk also support testosterone production and overall muscle function[7].
The presence of branched chain amino acids (BCAAs) in SuperNutrio high protein milk helps reduce muscle soreness and fatigue, enabling male and female athletes of all abilities to train more effectively and recover faster[8]. SuperNutrio contains significant amounts of essential amino acids in the right balance for your body. Three of the essential amino acids, leucine, isoleucine, and valine are called branched chain amino acids (BCAAs). These essential amino acids are particularly effective in stimulating muscle protein synthesis[9]. Leucine plays a critical role in initiating the muscle protein synthesis process. It is often considered the most important BCAA for muscle growth and recovery, whereas isoleucine and valine support energy production and muscle tissue repair[10]. Together they help reduce exercise induced muscle damage and promote recovery.
SuperNutrio, contains all of the amino acids in abundance to aid muscle tissue repair, further supporting endurance and recovery. By reducing muscle soreness and fatigue, SuperNutrio enables athletes to train harder and recover faster. SuperNutrio’s balanced composition of amino acids makes it an ideal choice for those looking to optimise their training, improve muscle recovery, and enhance overall athletic performance.
Milk protein is comprised of 20% Whey protein and 80% casein protein. SuperNutrio has double the amount of casein and whey compared to standard cow’s milk. Whey protein is characterised by its rapid digestion and absorption into the bloodstream. This makes whey protein an excellent choice for immediate post exercise recovery or as a quick source of amino acids during the day[11]. Conversely, casein is digested and absorbed more slowly as it forms a gel like substance in the stomach[12]. This gradual release of amino acids from casein provides a sustained protein supply over a longer period, making it beneficial for supporting muscle maintenance and repair between meals or overnight.
So why not just whey? Whey protein powders, while popular and effective, are only doing half the job because they are very rapidly absorbed by the body. This rapid absorption is beneficial immediately following intense exercise when the body needs a quick supply of amino acids to initiate muscle repair and recovery[13]. Post exercise, the muscles are highly receptive to nutrients, and the quick absorption of whey protein can help maximize muscle protein synthesis and replenish depleted energy stores. Therefore, consuming whey protein shortly after a workout can effectively support recovery and muscle growth[14]. However, at times other than post exercise so for most people at different stages of life, the rapid absorption of whey protein is not so advantageous[15]
When whey is consumed without the immediate need for quick amino acid delivery, there is a higher risk that the protein will be wasted through oxidation[16] or converted into other compounds rather than being used for muscle protein synthesis[17]. This can lead to a loss of usable protein, reducing the overall effectiveness of whey protein when taken at these times. The body benefits more from a sustained release of amino acids throughout the day, which supports continuous muscle repair and maintenance[18].
To mitigate the risk of oxidation and maximize protein utilization, it is beneficial to combine whey protein with slower digesting protein sources, like casein, or to consume whole foods that provide a more gradual release of amino acids[19]. This approach ensures a steady supply of protein, better aligning with the body’s needs throughout the day and reducing the likelihood of wasted protein. So while whey protein powders are excellent for post exercise recovery due to their rapid absorption, their usefulness is limited at other times without strategic pairing or timing, as they may not be fully utilised by the body, leading to potential protein oxidation and loss.
SuperNutrio, maintains the natural balance of whey and casein proteins. This balance is advantageous because it combines the rapid absorption of whey with the prolonged amino acid release from casein. Such products cater to different nutritional needs such as muscle recovery, overall protein intake, and sustained energy levels throughout the day. Whether for specific sports, activity, or general health, SuperNutrio provides valuable nutritional support by retaining milk natural whey to casein ratio.
In the context of strength training, protein is indispensable for both female and male athletes[20]. SuperNutrio high protein milk aids in the repair and growth of muscle fibres that are damaged during resistance training aiding adaption and recovery. Choosing SuperNutrio high protein milk post workout provides a quick and convenient source of protein, essential for maximising muscle protein synthesis during the critical recovery window[21]; helping to achieve increased lean muscle tissue and muscle adaption. Moreover, the carbohydrates in milk replenish glycogen stores, further enhancing recovery and readiness for subsequent training sessions[22].By utilising the benefits of both whey and casein muscle recovery can be optimised. Milk is the perfect exercise recovery drink and SuperNutrio takes it to another level.
Endurance sports also place significant demands on an athlete’s body, requiring a sustained and balanced intake of nutrients. For both female and male endurance athletes, high protein milk serves as an excellent recovery drink[23]. Protein helps repair muscle tissues that undergo microscopic damage during prolonged aerobic activities such as running, cycling, or swimming[24]. Additionally, the combination of protein and carbohydrates in milk aids in restoring glycogen levels, crucial for maintaining energy during long training sessions and competitions[25].
For sports people and exercise enthusiasts, protein intake is not just about recovery but also about building up amino acid reserves to enhance performance and muscle health. By consuming protein in regular intervals of approx.15-20 grams, athletes and active individuals can benefit from several key reasons[26]. Research indicates that moderate amounts of protein, consumed every few hours, optimally stimulate muscle protein synthesis (MPS), which is essential for muscle repair and growth. Larger amounts of protein do not significantly enhance MPS beyond this point. Additionally, regular protein intake ensures a consistent supply of amino acids, supporting continuous muscle repair and preventing muscle protein breakdown during prolonged periods without food. This is particularly important for athletes, who experience higher rates of muscle turnover. Regular protein consumption also aids in recovery post exercise, maximising the recovery process after multiple training sessions. Moreover, protein helps maintain stable blood sugar levels, providing sustained energy and aiding in satiety, which can reduce hunger and support better dietary adherence and body composition management.
The practical application involves consuming protein rich meals or snacks every 3-4 hours from quality sources. Ensuring protein intake soon after workouts, further benefits recovery, and muscle synthesis. Thus, regular protein intervals help optimize muscle protein synthesis, prevent muscle breakdown, enhance recovery, maintain stable energy levels, and ensure efficient nutrient utilization, all critical for athletic performance and overall health.
For example, swapping regular breakfast milk for SuperNutrio is a simple yet effective way to increase daily protein intake by 14g per 200ml serving or 17.5g per 250ml serving. Continuing to use SuperNutrio in your hot drinks or milk shakes during the day, can help with this strategy and so could significantly benefit muscle repair, growth, and overall athletic performance. Remember to choose high quality protein sources like SuperNutrio and tailor your intake to your specific needs and goals.
[1] Master, P. B. Z., & Macedo, R. C. O. (2021). Effects of dietary supplementation in sport and exercise: A review of evidence on milk proteins and amino acids. Critical reviews in food science and nutrition, 61(7), 1225 1239.
[2] Holtzman, B., & Ackerman, K. E. (2021). Recommendations and nutritional considerations for female athletes: health and performance. Sports medicine, 51(Suppl 1), 43 57.
[3] Master, P. B. Z., & Macedo, R. C. O. (2021). Effects of dietary supplementation in sport and exercise: A review of evidence on milk proteins and amino acids. Critical reviews in food science and nutrition, 61(7), 1225 1239.
[4] Knechtle, B., Jastrzębski, Z., Hill, L., & Nikolaidis, P. T. (2021). Vitamin D and stress fractures in sport: preventive and therapeutic measures—a narrative review. Medicina, 57(3), 223.
[5] Jones, M. D., Wewege, M. A., Hackett, D. A., Keogh, J. W., & Hagstrom, A. D. (2021). Sex differences in adaptations in muscle strength and size following resistance training in older adults: A systematic review and meta analysis. Sports Medicine, 51, 503 517.
[6] Master, P. B. Z., & Macedo, R. C. O. (2021). Effects of dietary supplementation in sport and exercise: A review of evidence on milk proteins and amino acids. Critical reviews in food science and nutrition, 61(7), 1225 1239.
[7] Zamir, A., Ben Zeev, T., & Hoffman, J. R. (2021). Manipulation of dietary intake on changes in circulating testosterone concentrations. Nutrients, 13(10), 3375.
[8] Singh, N., Paul, M., Mudgal, S., & Kaur, A. (2023). Nutritional properties of proteins from different sources and their role in sports performance. In Future Proteins (pp. 391 407). Academic Press.
[9] An Overview on Essential Amino Acids and Branched Chain Amino Acids ScienceDirect
[10] The role of leucine in the regulation of protein metabolism PubMed (nih.gov)
[11] Whey proteins processing and emergent derivatives: An insight perspective from constituents, bioactivities, functionalities to therapeutic applications ScienceDirect
[12] Boulier, A., Denis, S., Henry, G., Guerin, S., Alric, M., Meunier, N., … & Boudry, G. (2023). Casein structures differently affect postprandial amino acid delivery through their intra gastric clotting properties. Food Chemistry, 415, 135779.
[13] Ha, E., & Zemel, M. B. (2003). Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people. The Journal of nutritional biochemistry, 14(5), 251 258.
[14] O’Connor, E., Mündel, T., & Barnes, M. J. (2022). Nutritional compounds to improve post exercise recovery. Nutrients, 14(23), 5069.
[15] Minj, S., & Anand, S. (2020). Whey proteins and its derivatives: Bioactivity, functionality, and current applications. Dairy, 1(3), 233 258.
[16] Whey proteins: targets of oxidation, or mediators of redox protection PubMed (nih.gov)
[17] Antonio, J., Evans, C., Ferrando, A. A., Stout, J. R., Antonio, B., Cintineo, H. P., … & Kreider, R. B. (2024). Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 21(1), 2341903.
[18] Influence of Amino Acids, Dietary Protein, and Physical Activity on Muscle Mass Development in Humans PMC (nih.gov)
[19] The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans PubMed (nih.gov)
[20] Liu, S., Wen, N., & Su, H. (2022). [Retracted] Influence of High‐Protein Food on Physical Function of Athletes. Journal of Food Quality, 2022(1), 4447061.
[21] Upadhyay, A. (2024). The demands and implications of essential nutrition in sports.
[22] Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Hammad, A. A., … & Ghazzawi, H. (2024). Athletes’ nutritional demands: a narrative review of nutritional requirements. Frontiers in Nutrition, 10, 1331854.
[23] Master, P. B. Z., & Macedo, R. C. O. (2021). Effects of dietary supplementation in sport and exercise: A review of evidence on milk proteins and amino acids. Critical reviews in food science and nutrition, 61(7), 1225 1239.
[24] Mavropalias, G., Boppart, M., Usher, K. M., Grounds, M. D., Nosaka, K., & Blazevich, A. J. (2023). Exercise builds the scaffold of life: muscle extracellular matrix biomarker responses to physical activity, inactivity, and aging. Biological Reviews, 98(2), 481 519.
[25] Loureiro, L. M., de Melo Teixeira, R., Pereira, I. G., Reis, C. E., & da Costa, T. H. (2021). Effect of Milk on Muscle Glycogen Recovery and Exercise Performance: A Systematic Review. Strength & Conditioning Journal, 43(4), 43 52.
[26] Sport and exercise | British Nutritional Foundation
