Milk: The Original Superfood

 

Since June is National Dairy Month, it’s the perfect time to break down exactly why milk is one of the best, most affordable and complete wellness drinks on the market today.

When you think of superfoods, quinoa and spinach probably spring to mind. Then there’s olive oil, turmeric and berries.

But let’s not forget about dairy milk.

Yes, it’s true: milk is also a superfood; possibly even the original superfood, and here’s why.

Milk delivers 13 nutrients, pushing the beverage to a nutrient content level that few other single foods or beverages can compete with. Milk has always been an important part of our diet when it comes to living well. Research suggests that people who drink milk tend to have  healthier diets that are richer in nutrients than people who don’t.^1-3 Naturally rich in nutrients like no other beverage, you could even say that milk is nature’s wellness drink, delivering a powerful combination of natural nutrients that aid muscle repair, rehydration and replenishment, while also helping to build strong bones and support immune health. Top dieticians, health care professionals and athletes certainly seem to think so.

For years, milk has been recognized as a powerhouse beverage, and it’s long been known to deliver nine essential nutrients in every sip, including vitamin D, vitamin B12 and calcium. Now, recent data and updated nutrient daily values reveal that milk packs an even stronger nutritional punch than previously thought. As it turns out, milk is also a good or excellent source of four additional nutrients: potassium*, iodine, selenium and zinc. Beyond building strong bones and supporting immune health, milk’s unique and powerful combination of 13 nutrients offers a variety of health benefits that can help athletes build and repair muscles, rehydrate and replenish nutrients lost in sweat.

A natural source of high-quality protein, milk helps build lean muscle and can even aid in post-exercise muscle recovery. In fact, an eight-ounce glass of milk provides eight grams of protein ­– the same amount provided by 12 cups of kale or 1.5 eggs.

And when it comes to staying hydrated after exercise, research suggests that milk is a more effective choice than formulated sports drinks or even water. ^4-6 No wonder elite athletes tend to rely on milk to fuel their performance: nine out of 10 Olympic athletes say they grew up drinking milk.** And while companies have certainly tried to replicate milk’s benefits in manufactured, new-age beverages, none of these products can hold a candle to the wholesomeness and natural nutritional value of real milk.

Of course, milk isn’t just for elite athletes. It’s also for growing athletes.

Experts recommend drinking milk and milk products every day as part of a balanced, nutrient-rich diet. According to ChooseMyPlate.gov, consuming dairy products is especially important when it comes to promoting bone health throughout childhood and adolescence, a critical time for building bone mass. Providing plenty of protein for lean muscle and five bone-building nutrients, milk does an excellent job helping kids grow and stay strong.

In fact, milk is one of three beverages currently highlighted in the federal government’s Dietary Guidelines for Americans released in January 2021. The guidelines note that “beverages that are calorie-free – especially water – or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages consumed.”

Beyond recognizing real milk as an important source of nutrients for growing bodies, many experts advise parents not to exclusively swap cow’s milk for plant-based non-dairy alternatives, unless medically indicated due to allergies or to meet dietary preferences such as veganism, simply because these drinks aren’t nutritionally on par with dairy milk.

“As a kid, you thought of milk as the drink that helped you grow and have strong bones,” says Pro Sports Nutritionist and former WNBA player Briana Butler. “As you get older and start paying more attention to drinks’ attributes, you realize that truth applies to adults and athletes as well! Milk is a trustworthy and nutrient-rich way to repair, rehydrate and replenish muscles and bodies. It is truly an undeniable favorite of mine to fuel performance.”

And don’t forget that chocolate milk also provides nutritional benefits. In fact, a glass of lowfat chocolate milk delivers the same 13 essential nutrients provided by white milk. According to a growing body of research, drinking chocolate milk after an intense workout might give athletes a leg up on the competition. Studies suggest drinking lowfat chocolate milk after a strenuous workout may give athletes a power boost and a performance edge, helping them rebound faster and even improve training times in their next bout of exercise later that same day, compared to when they drink a carbohydrate sports drink.^7,8

Of course, replacing muscle fuel (glycogen) after strenuous exercise is absolutely essential when it comes to an athlete’s recovery. Researchers have noted that lowfat chocolate milk contains the right mix of carbohydrates and protein to help refuel exhausted muscles. As we look ahead to the fall school and sports season, that’s something parents and school coaches should both be keeping in mind.

The point is clear: If you’re focused on your health, nutrition, or athletic performance, you owe it to yourself to keep a carton of milk and chocolate milk at the ready ­– throughout National Dairy Month and beyond. After all, the original superfood is still delicious, affordable, and ultra-nutritious as ever. Go ahead and have a glass of real milk to start reaping the benefits today!

Yin Woon Rani is CEO of the Milk Processor Education Program (MilkPEP). Michael Dykes, D.V.M., is President and CEO of the International Dairy Foods Association. Both are based in Washington, DC. 

*Based on the 2019 DRI for potassium established by National Academies of Science, Engineering and Medicine

**KRC Research conducted an online survey among retired, current, and hopeful U.S. Olympic and Paralympic athletes on behalf of MilkPEP between October 14 and November 30, 2020. The U.S. Olympic Committee and its National Governing Bodies distributed e-mail invitations with a link to the survey to its retired, current, and hopeful athletes inviting them to participate. In total, across Olympic and Paralympic sports, 616 individuals completed the ten-minute survey. 9 out of 10 finding is based on 616 responses received to a survey sent to all U.S. Olympic athletes in 2020.

¹Weinberg LG, et al. Nutrient contributions of dairy foods in the United States, Continuing Survey of Food Intakes by Individuals, 1994-1996, 1998. J Am Diet Assoc. 2004;104:895.

²Keast, D.F., V.; Nicklas, T.; O’Neil, C., Food Sources of Energy and Nutrients Among Children in the United States: National Health and Nutrition Examination Survey. Nutrients, 2013. 5(1): p. 283-301.

³O’Neil, C.K., D.; Fulgoni, V.; Nicklas, T., Food Sources of Energy and Nutrients Among Adults in the United States: National Health and Nutrition Examination Survey. Nutrients, 2012. 4(12): p. 2097-2120.

⁴Seery S, Jakeman P. A metered intake of milk following exercise and thermal dehydration restores whole-body net fluid balance better than a carbohydrate–electrolyte solution or water in healthy young men. British Journal of Nutrition. 2016; 1-9.
⁵Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Stuart DR. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index.American Journal of Clinical Nutrition. 2015;103:1-7.

⁶Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sports women.Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.5

⁷Ferguson-Stegall L, McCleave E, Ding Z, Doerner Iii PG, Liu Y, Wang B, Healy M, Kleinert M, Dessard B, Lassiter DG, Kammer L, Ivy JL. Aerobic exercise training adaptations are increased by postexercise carbohydrate-protein supplementation. Journal of Nutrition and Metabolism. 2011. Epub.

⁸Stager JM, Brammer CL, Sossong T, Kojima K, Spanbaur D, Grand K, Wright BV. Supplemental recovery nutrition affects swim performance following glycogen depleting exercise. Presented at the American College of Sports Medicine, 2014.