A new study from China suggests that drinking milk after physical activity may help adults maintain bone density and reduce the risk of life-threatening fractures.
As the population ages, maintaining muscle mass and strong bones has become a major health challenge. Hundreds of thousands of Israelis live with osteoporosis and up to 40% of adults over the age of 50 may be at risk of osteopenia – an early stage of bone loss.
Add milk to your workout
The researchers examined 82 healthy adults aged 60 and over, and suggested they participate in an eight-week training program, which included strength and balance training three times a week.
The participants were divided into four groups:
1. Training only
2. Training + nutrition classes
3. Training + nutrition classes + cow’s milk (240 ml after each workout)
4. Training + nutrition classes + soy milk (a similar amount of protein, about 7–8 grams per workout)
In addition, each participant ate 60 grams of steamed sweet potato after each workout to balance between protein and carbohydrates.
The findings showed that:
All groups showed a significant improvement in walking speed, which shows that regular physical activity improves mobility and performance.
Those who did not change their diet but performed regular training improved hand strength and the ability to transition from sitting to standing, indicating improved neuromuscular function and leg strength.
The greatest improvement was observed among participants who drank a glass of cow’s milk after a workout and participated in weekly nutrition classes. They improved hand strength, the speed of rising from a chair five times in a row, and walking speed over a distance of six meters.
A combination of strength training with cow’s milk may be more effective for improving muscle function than soy milk. Knowledge alone is not enough – accompanying dietary changes are essential.
Hand strength is considered a broad health indicator, associated with the risk of type 2 diabetes, depression, and early mortality. Improvement in strength and mobility can reduce the risk of fractures and support independence in older age.
Despite the promising results, the researchers note that this is a short-term study and that further long-term research is needed.