Topic 3. The importance of dairy products in the athlete’s daily nutrition

Achieving a high level in sport requires physiological adaptation and development, which depend on the training stimulus and a number of other factors. Among these factors, nutrition plays a major role. Today, it is well established that modifying food intake can positively influence the body’s adaptive reaction to training and recovery processes. However, in practice, athletes often struggle to find their way through the vast array of products and advice offered by companies and colleagues alike. Much research suggests that milk and dairy products are a convenient, cheap and particularly efficient option for athletes, at many levels. The results of scientific research highlight the various benefits that consuming skimmed cow’s milk presents for athletes, including for those with lactose intolerance (who can drink delactosed milk). The abundance of scientific evidence currently available allows us to assert that ingesting milk daily contributes to good bone health, to post-exercise muscle regeneration (even to increasing lean mass, when this is an objective) and to reducing fat mass. Some recent studies also highlighted that, to favour recovery after endurance exercises, milk is as efficient as commercialized energy drinks as a recovery drink. Due to its electrolyte content, milk is particularly effective in optimizing post-exercise rehydration. Finally, some preliminary data suggest that milk also has a positive impact on sleep.The objective of this chapter is to explore in what contexts and which forms dairy products can help meet the specific needs of high-level athletes and those of occasional athletes who want to continue to make progress.