Whether you are an athlete, a fitness enthusiast or just looking for ways to improve your diet, dairy products can take your nutrition game plan to the next level.
Let’s explore the numerous health and performance benefits of including dairy products, such as milk, yogurt and cheese in your sports nutrition meal plan.
Dairy Foods: Nutrient-Dense Addition to Meals and Snacks
Dairy foods are a nutrient-dense addition to an athlete’s meal plan. Milk provides 13 essential nutrients, including high-quality protein, calcium and Vitamin D, which supports the health and well-being of athletes and active individuals.
In addition to milk, yogurt and cheese are nutritious additions to an athlete’s meals and snacks. Yogurt provides high-quality protein, calcium, Vitamins B2, B5, and B12, as well as phosphorus and zinc. Cheese similarly provides a source of high-quality protein, calcium, phosphorus and Vitamin A (1).
Given the vast number of nutrients found in milk and other dairy products, it is difficult to replace dairy foods in the diet with other food items (1).
Dairy Food Matrix and Health
Recent research has explored the dairy food matrix and its impact on health outcomes. The dairy food matrix examines the relationship of the nutrient and non-nutrient components of dairy foods, as well as the impact of structure, texture and form (2).
This research looks beyond the contribution of a single nutrient and instead examines the impact of the whole food on health. From an application standpoint, this approach makes sense, as people eat whole foods – not individual nutrients (2).
Aside from the nutrients discussed above, dairy products contain numerous bioactive compounds. The interplay of these bioactive compounds, along with the nutrients contained within dairy products, may help to explain their associated health benefits (2).
Dairy for Bone Health
Perhaps one of the most well-known benefits of consuming dairy is its positive impact on bone health.
Dairy products contain protein and calcium, which play integral roles in bone structure and strength. In addition, most dairy products are fortified with Vitamin D, which promotes the absorption and use of calcium in the body.
Dairy products also contain an array of other nutrients, as well as bioactive compounds, that support bone health, including phosphorus, potassium, magnesium, iodine and zinc (3, 4).
Fermented dairy products, such as yogurt and kefir, may contain probiotics which further support bone health. Through their actions on the gut microbiota, the probiotics may enhance bone remodeling by increasing calcium absorption as well as reducing bone breakdown (5).
To support the development of peak bone mass, children and adolescent athletes should be encouraged to consume a variety of dairy products in their meals and snacks. Adults should continue to prioritize dairy in their diets to maintain strong bones and help reduce the risk of developing osteoporosis (4).
Dairy for Muscle Growth and Recovery
Dairy provides a source of high-quality, complete protein that contains all nine of the essential amino acids the body needs to build and repair muscle. In particular, the essential amino acid leucine is found in high concentrations in milk. Leucine is the key amino acid necessary to activate muscle protein synthesis in the body (6).
Drinking milk following a workout has been researched as an effective way to promote the repair and recovery of exercised muscles as well as to support muscle growth (6).
Chocolate milk, in particular, has been researched as an ideal recovery drink. Chocolate milk provides high-quality protein, carbohydrates, fluid and electrolytes, thus supporting athletes with meeting their recovery nutrition needs.
Research on adolescent athletes demonstrated that those athletes who drank chocolate milk following their workouts had significantly greater strength gains than those consuming a typical sports drink (7).
As a sports dietitian, I find chocolate milk is a tasty, economical option that busy athletes can easily add to their post-workout routine.
Dairy for Gut Health and Immune Function
Fermented dairy products, such as yogurt and kefir have been explored for their potential to positively impact gut health and immune function.
Research has shown that fermented dairy products may support the growth of beneficial gut bacteria as well as the production of short chain fatty acids. These changes may not only support the development of a healthy gut microbiome, they also have beneficial impacts on metabolic and immune health (8, 9, 10).
Fermented dairy products may also enhance lactose digestion and help to relieve common GI symptoms associated with lactose intolerance (11). This may be of benefit to those with lactose malabsorption.
Finally, including a variety of dairy products in the diet provides key nutrients, such as Vitamin A, Vitamin D, selenium and zinc, needed for optimal immune function (12).
Pro Tip: Kefir makes a great addition to a gut-friendly fruit smoothie. The kefir will make the smoothie extra creamy and the fruit will help balance its tart taste.
Dairy for Improved Body Composition
Finally, the inclusion of dairy products as part of an energy restricted diet has been shown to have a beneficial impact on both weight loss and body composition.
A large meta-analysis study including 184,802 participants from 37 randomized controlled trials examined the impact of dairy products on body composition. The results demonstrated that a high intake of dairy when following a calorie restricted diet is beneficial for decreasing body weight, waist circumference and body fat while also increasing lean mass (13).
Based on this, athletes looking to alter their body composition for health or performance should consider the inclusion of dairy products in their meal plan.
Dairy Products for Individuals Who are Sensitive to Lactose
Athletes and active individuals who are sensitive to lactose can still enjoy a variety of dairy products in their meal plan.
Lactose-free varieties of milk, yogurt, and cheese are available at the store. Lactose-free products contain the same nutrient content as the regular variety, making them a great option for those individuals who are sensitive to lactose.
Natural cheeses, such as cheddar, Monterey Jack and mozzarella cheese, contain very little lactose (14). Thus, many individuals who are sensitive to lactose can enjoy smaller amounts of natural cheeses in their meal plan.
If you are struggling with finding ways to incorporate dairy foods into your plan, consider meeting with a Registered Dietitian. The dietitian can work with you on developing a meal plan that meets your individual dietary needs and taste preferences.
Adding Dairy Foods to Meals and Snacks
As a sports dietitian, I encourage athletes to include a variety of dairy foods in their meal plans, aiming for at least three servings per day.
Dairy foods are versatile and can be easily incorporated into meals and snacks. In addition, dairy foods offer athletes an affordable way to include key nutrients in their diets that support their health and performance.
If you are looking for a simple way to add dairy to your meal plan, try the Berry Overnight Oats recipe from U.S. Dairy. This is a great recipe for athletes to meal prep in advance to have ready for breakfast on busy weekday mornings.
If you are looking for additional sports nutrition strategies, make sure to check out the Student Athlete Nutrition: Fueling Optimal Performance blog on the Dairy MAX website.
