Desert Fencing Academy

This article was posted in the weight room at College of the Desert.  As we are getting back to our sports activities, and always looking for the most ideal rehydration fluid, I thought our DFA fencers would find this information interesting and, perhaps, worth a try. – Leslie, the fencing coach.

                                        Protein Promotes Hydration and Recovery

Thirty years ago, scientists thought water was the best fluid replacement.  While that’s still largely correct, sports beverages are sometimes superior because they provide water, energy and electrolytes.  Milk might be even better, because it sustains water balance longer and provides a protein source that can promote tissue adaptation and repair after exercise.

British researchers, led by the legendary sports nutritionist Ron Maughan, found that low fat milk (2 percent) restored and sustained body water levels in dehydrated people better than water or a sports drink (Br J Nutr. 98:173, 2007).  Because of urinary fluid losses, subjects were again dehydrated one hour after consuming water or sports drinks, while they remained hydrated after consuming milk or milk plus sodium.

A review of literature by British researcher Suzane Leser concluded that consuming protein in a post-exercise rehydration beverage increases absorption of electroyltes and boosts levels of plasma proteins which promote long-term hydration after exercise.

(Nutrition Bulletin36: 224, 234, 2011).

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