From champions to fans: how milk and dairy products remain central to the mountain sports diet
Milk proteins are characterised by their high biological value and richness in branched amino acids such as leucine and valine, which are essential for muscle tissue synthesis and turnover
The Winter Olympics in Milan-Cortina are just around the corner and the focus is not only on the athletes' performances, but also on the secrets of physical preparation and nutrition. And among the foods that can be valuable allies of champions and all winter sportsmen and women, milk and its derivatives such as yoghurt remain central, providing high value protein, high hydration and support for the intestinal microbiota. Several scientific studies confirm that they are valuable sources in the diet of mountain sportsmen. Although carbohydrates and lipids remain the main fuel, protein intake is of fundamental importance in supporting muscle trophism. And, in this scenario, milk proteins stand out for their high biological value and richness in branched amino acids such as leucine and valine, which are essential for muscle tissue synthesis and turnover.
From building muscle mass to bone health
For Luca Piretta, Gastroenterologist, Nutritionist and Lecturer at the University Campus Bio-Medico in Rome, the diet of sportsmen and women is often the subject of misinformation, with the erroneous idea that protein should be the only source of energy: 'In reality, protein intake can even be doubled, reaching up to 2g/kg per day during periods of more intense activity, but the diet of the athlete differs little from that recommended for the general population, namely the Mediterranean diet. And here, milk and dairy products play a decisive role not only in building muscle mass thanks to leucine and valine, but also in bone health and protecting the intestinal barrier, which is put to the test by the intense and prolonged exertion typical of winter disciplines'. In addition to structural support, science highlights an often underestimated benefit: the exceptional hydration capacity of milk, which proves to be superior even to water and isotonic drinks, especially in mountain environments characterised by very dry air. This property is linked to the natural presence of electrolytes such as sodium and potassium, which help maintain water balance and recover minerals lost through exercise.
They are also good for recovery and immune function
Research also shows how the consistency of the food can influence the speed of recovery. Liquid milk, due to its rapid gastric emptying, ensures immediate rehydration and fast assimilation of nutrients immediately after exercise. On the contrary, semi-solid derivatives such as yoghurt favour a more constant and prolonged absorption of amino acids, making them ideal for night rest or long-term recovery phases. Finally, the presence of prebiotic oligosaccharides in milk and its derivatives contributes to maintaining a healthy intestinal microbiota, boosting immune defences and counteracting inflammatory processes resulting from particularly long training sessions. In short, milk and its derivatives are confirmed as important allies for the health and performance of anyone practising winter sports, at any level.
