At the same time, interest in competitive sports is on the rise in younger age groups, especially among females. When competing in sports, athletes must undergo repetitive and increasing increments of training to bring about increases in strength, endurance and  performance. The body is always in a state of “prepare for” or “repair from” exercise, therefore hydration and fueling choices are key. 

Pre-exercise fueling helps to provide nutrients for the working muscles. Post-exercise consumption of a protein and carbohydrate containing liquid supplement is important to restore glycogen and support muscle protein synthesis for muscle repair and growth. Ideally, a protein and carbohydrate containing food and/or beverage with 10 to 20 grams of high-quality protein would be consumed prior to exercise and again within 30 to 60 minutes post exercise to keep the body fueled up. 

An additional, post-workout meal containing a balance of high-quality proteins and carbohydrates should also be consumed within a few hours post exercise to help the body continue to repair.

Dairy proteins are considered a source of high quality, complete protein as compared to other plant-based protein sources. Dairy proteins contain the highest levels of the branched chain amino acids (BCAAs likeleucine, isoleucine, and valine), which are needed for muscle repair post exercise to strengthen/rebuild the muscles and regulate metabolism. 

Dairy products are a great choice because they contain everything in one tasty package. Carbohydrates found in milk can be used as an energy source for the muscles; protein can be used to repair/rebuild muscles and maintain steady blood sugar levels; water with natural occurring electrolytes like sodium, chloride and potassium can be used for hydration; calcium and phosphorus can be used to build and maintain strong bones and muscle; and vitamins like riboflavin (B2) and pantothenic acid (B5) can be used to help the body utilize the carbohydrates, proteins and fats as fuel. 

Some product examples are fluid milk, low-fat cottage cheese or Greek yogurt served with fruit, and protein powders mixed into shakes or foods, all of which can be effective and affordable sources of fuel for the body. 

Depending on the type of exercise (strength training versus endurance), the amount of carbohydrates to be consumed may need to be adjusted. Because the nutritional needs of athletes are dictated by the intensity and duration of the exercise, body composition, metabolic rates, age and gender, the amount of protein needed per day may differ, so individuals should seek reliable and certified sources of nutritional information from registered professionals.

An often-overlooked element of exercise recovery is the importance of good quality sleep. Sleep is a time for the body to repair, restore and resynthesize, so having a dairy-based beverage or food prior to sleep can help with muscle protein resynthesis. In addition, the melatonin hormone produced in the brain and gut manages the body’s circadian rhythms and sleep/wake cycle. Melatonin not only initiates the sleep cycle but also helps maintain deeper sleep which is essential for recovery. Melatonin is synthesized in the body from tryptophan via serotonin synthesis. 

“Dairy proteins contain high levels of tryptophan. Combining a dairy food with a food high in melatonin such as tart cherry and/or yogurt and milk smoothies are great choices,” notes Pittsburgh Pa.-based Leslie Bonci, MPH, RDN, CSSD, LDN, FAND, owner of Active Eating Advice by Leslie Inc. 

Ready-to-drink sports nutrition beverages are gaining in use and popularity due to their portability and ambient storage. Some examples being used for hydration and recovery include PWR LIFT, containing 10 grams of whey protein isolate and 650 mg of electrolytes; Protein₂o hydration drink with 20 grams of whey protein isolate, electrolytes and B vitamins; and Fairlife Nutrition Shake with 30 grams of concentrated dairy protein, vitamins and minerals. 

Ready-to-eat protein bars, bites, chips and snacks created by companies like Fit Crunch, Quest and Rise are also delivering new textures, flavors, and individual sized portions for portable and non-perishable protein options.

As this youthful transformation of the performance and sports nutrition market continues, dairy protein-containing products have the ability to deliver high-quality nutrition in new ways to a new generation.