Training Programs

Attached are your training and nutritional protocols for next week – please review each day’s notes and associated video links and let me know if you have any questions.

FIVE FACTS ABOUT  DAIRY AND HOW THEY AFFECT YOUR PERFORMANCE

When it comes to discussing dairy, it can be as controversial as politics and religion.  Some athletes claim cow’s milk causes GI issues, causes inflammation, and produces phlegm while others claim that they feel stronger, have better endurance, and recover quicker thanks to cow’s milk.

There are many benefits to consuming cow’s milk. Cow’s milk provides high-quality Vitamin D, calcium, and high-quality proteins (full spectrum of amino acids needed to rebuild torn down muscle tissue). It also provides a unique blend of protein, carbohydrates and electrolytes (especially potassium and magnesium)

Let’s review when and where to incorporate dairy into your diet and how it benefits your health and performance

The Claim: Dairy helps you lose weight.

The Truth: A clinical review published in May 2008 found that among 49 studies examining dairy and body weight, only five produced evidence of weight loss.  Most concluded that dairy has no effect, and a few studies resulted in their subjects gaining weight.  Dairy is nutrient dense, don’t expect to shave pounds by choosing low-fat versions; one cup of 2% milk contains 138 calories – just eight fewer than a cup of whole milk.

The Claim: Dairy increases mucus production.

The Truth: Several studies, including a 2005 review published in the Journal of American College of Nutrition, found no measureable mucus increase amongst milk drinkers.  The culprit could be certain genes that may cause increased mucus production.  The key here is if your body produces mucus after consuming dairy, only consume milk when you are finished working out to ensure that your breathing is not impaired.

The Claim: Dairy triggers inflammation.

The Truth: There is mixed evidence on whether dairy is pro or anti-inflammatory.  One study published in the June 2008 Journal of Nutrition suggests milk products reduce inflammation, but other trials have documented increases.  If your body reacts negatively to dairy, it can cause inflammation within the gut which will negatively affect your absorption of carbohydrates, electrolytes and other nutrients that are critical for peak performance.

The Claim: Dairy is difficult to digest.

The Truth: For some individuals this is true because they lack lactase, an enzyme that digests lactose, a sugar found in milk.  Genetics, ethnicity and age can influence the ability to produce lactase.

The Claim: Dairy strengthens bones.

The Truth: A 2009 trial published in the Journal of Bone and Mineral Research found that milk fed rats had stronger, denser bones than those that consumed calcium carbonate.  That’s good news for athletes in low impact sports (cycling, swimming) – impact stress enhances bone mass.

Refrain from cutting out an entire food group such as dairy because you will be eliminating your nutritional intake.  If milk upsets your stomach, try yogurt or experiment with various cheeses (aged cheeses are lower in lactose).  Try to pin point the aggravating foods rather than assuming that all milk products are indigestible.

Understanding how your body reacts to dairy is another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
-Brian Tracy