Cereal and Nonfat milk support muscle recovery

A report published by Exercise Physiology and Metabolism Laboratory Department of Kinesiology and Health Education The University of Texas at Austin Austin, TX, USA in the Journal of the International Society of Sports Nutrition 2009, 6:11doi:10.1186/1550-2783-6-11

Lynne Kammer, Zhenping Ding, Bei Wang, Daiske Hara, Yi-Hung Liao and John L Ivy


The study compared the effects of consuming cereal and nonfat milk and a carbohydrate-electrolyte sports drink straight after endurance exercise and the effect on muscle glycogen synthesis and the phosphorylation state of proteins controlling protein synthesis.

The study involved

Trained cyclists and triathletes (8 male 4 female) who completed two randomly-ordered trials. After 2 hours of cycling at 60–65% VO2MAX, a biopsy from the vastus lateral was obtained, then the subjects consumed either a (78.5 g carbohydrate) drink or a Cereal (77 g carbohydrate, 19.5 g protein and 2.7 g fat). Blood was taken before and after exercise, and at 15, 30 and 60 minutes after treatment. Another biopsy was taken 60 minutes after particular nutrient was consumed (drink or cereal


At Post60, blood glucose was similar between treatments although, after Cereal, plasma insulin was significantly higher, and plasma lactate significantly lower. Except for higher phosphorylation of mTOR after Cereal, glycogen and muscle proteins were not statistically different between treatments. Significant Pre-exercise and Post 60 minute changes occurred in glycogen for each treatment, but only Cereal significantly affected glycogen synthase.


These results suggest that Cereal is as good as any and a potentially more natural alternative to commercially-available sports drink in initiating post-exercise muscle recovery.

The electronic version of this article is the complete one and can be found online at http://www.jissn.com/content/6/1/11