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THE ATHLETE'S KITCHEN    Milk for Males            

Copyright: Nancy Clark, MS, RD

Excuse Me, Would You Like Some Milk?     I hear the excuses every day:

"I don't drink milk because:

• I don't like the taste (so I take a calcium pill instead)."

• I'm watching my weight; I don't want the calories."

• I've heard milk is hard to digest and mucus-forming."

• I seem to be a little lactose intolerant."

• I like Coke and Pepsi better."

Reasons abound why athletes don't drink milk. Some reasons are valid, some are questionable, and some are just irresponsible. The bottom line is, about 60-75% of the daily calcium intake in the American population comes from milk. Milk drinkers have a better quality diet than non-milk drinkers. And people who drink milk tend to have stronger bones. Hence, if you are among the many people who think milk is for kids, you may be missing out on this very important mineral. Perhaps this article will help you choose to enhance your calcium intake (and that of your family and friends) for the long run.

Calcium: Important for active people of all ages

Calcium needs to be a part of everyone's health program: kids, growing teens, adults, parents-as-role-models, seniors. Take note: Both adult women and men need a calcium-rich diet to help maintain strong bones and reduce the risk of osteoporosis. Men used to die before age 70, before osteoporosis became a problem. Many of today's baby boomers think 70 sounds young; they want to live as long as the body stays healthy. Milk can help!

Osteoporosis will eventually affect 40% of women and 20% of men. Efforts to prevent osteoporosis focus on ways to optimize bone density. This means, 1) maintaining strong muscles (via weight bearing exercise, including weight lifting), 2) maintaining a strong calcium intake, and 3) for women, maintaining adequate estrogen status. Low estrogen can lead to stress fractures (an early sign of weakened bones) in amenorrheic athletes and future osteoporosis in post-menopausal woman. Be sure to consult with your physician for personalized advice.

How much calcium do you need? The reference dietary intake for calcium is 1,300 milligrams per day for children (9-18 years), 1,000 mgs. for adults (19-50 years), and 1,200 for >50 years. Given one 8-oz glass of milk (skim, lowfat, or whole) offers about 300 mgs. of calcium, 3 to 4 glasses of milk per day does the job of supplying adequate calcium (if milk is your main source of calcium). Because whole milk offers a significant amount of saturated fat (cloggage that contributes to heart disease), lowfat and nonfat (skim) options are nutritionally preferable.

Many active people believe they have done their milk duty by having milk once per day--on their cereal. A few athletes target two milks per day, or perhaps a milk and a yogurt. But it's the rare athlete who actively chooses to chug milk instead of (diet) Pepsi or Coke. For example, among 32,000 Air Force recruits (i.e., active young men and women), a survey indicates 52% consumed less than one serving of milk per day, and only 18% reported three servings or more per day. (J Amer Diet Assoc July, '99)

Granted, milk is just one source of calcium; (lowfat) yogurt (400 mg/8 oz) and lowfat cheese (150 mg/oz) are viable dairy alternatives. Fullfat cheeses can also boost your calcium intake, but they contain saturated fat. Hence, be sure to carefully balance cheddar with crackers, Swiss on a sandwich, and cream cheese on a bagel into an overall lowfat diet. Research suggests people who drink lowfat milk and limit obviously fatty foods (such as excessive cheese and greasy meats) are able to stay within the American Heart Association's recommended diet with <30% of the calories from fat, and <10% from saturated fat. (Am J Clin Nutr 67:616, 1998)

Calcium pills can also provide calcium, but a pill simply does not replace the vast array of nutrients found in whole foods. Food surveys suggest when people fail to get adequate calcium from dairy, they rarely compensate by getting adequate calcium from alternative foods such as dark green vegetables and almonds, and even calcium-fortified foods, such as orange juice, energy bars (read the label to determine if the product has added calcium), and soy products. But any calcium is better than no calcium...

No more excuses

• If you dislike the taste of milk: flavor it with chocolate (extra carbs to refuel your muscles); add more milk to your coffee; choose lattes made with lowfat milk; eat flavored yogurt instead.

• If you are lactose intolerant: buy lactose-free milk; use Lactaid drops with milk-containing meals; enjoy small servings of milk with meals; eat more yogurt or lowfat cheese, as tolerated.

•Research indicates milk is not "mucus forming." If anything, the fat in whole milk might coat your throat; drink lowfat milk. (If you, as an individual, swear that milk is mucus forming for your body, be sure to find other calcium sources.)

• Milk is not "hard to digest." There is no reason to avoid milk before or after exercise. If anything, milk fat slows digestion, so choose low fat milk.

• Milk is not fattening. Research indicates milk drinkers are not fatter than milk avoiders.

• If you prefer Coke and Pepsi, be responsible! Soft drinks are sugar water, nutritional zeros. Milk is life-sustaining and nutrient-rich. Stop cheating your body; drink milk with meals and enjoy soft drinks for a treat.

Nancy Clark, MS, RD specializes in nutrition for exercise. She offers private nutrition consultations at Sports Medicine Brookline. Her popular Sports Nutrition Guidebook, 2nd edition ($14.36) and The New York City Marathon Cookbook ($23) are available via Amazon.com