AUSTIN, Texas—A bowl of whole-grain cereal is as good as a high-priced sports drink for recovery after exercise, according to new research from the University of Texas at Austin.
Researchers investigated the post-exercise physiological effects of the foods on 12 trained cyclists. After a warm-up period, the subjects cycled for two hours at a comfortable work rate, rather than the more frequently seen test-to-exhaustion.
"Our goal was to compare whole-grain cereal plus milk—which are ordinary foods—and sports drinks after moderate exercise," said Lynne Kammer, lead researcher. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole-grain cereal consumption and that some aspects of protein synthesis were actually better.
"Cereal and non-fat milk are a less-expensive option than sports drinks. The milk provides a source of easily digestible and high-quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home."