Supplement Friday!

Kefir reduces muscle soreness after lifting weights.

In this study young men were given each of the following twice a day on 3 separate occasions: kefir, protein matched milk (placebo) or nothing (and rest). On days they were given the kefir and placebo they completed 5 sets of leg presses and bench press.

πŸ’ͺ🏽 Drinking kefir resulted in significantly less muscle soreness the day after resistance training compared to drinking the protein-matched milk. In addition, antioxidant capacity was reduced after taking the protein-matched milk but not kefir.

Based on their previous work and this study, kefir seems to decrease inflammation and oxidative stress as well as muscle damage.

What is Kefir?
Kefir is fermented milk. Fermentation means the breakdown of carbohydrates in food by bacteria and yeast. This process makes kefir easier to digest for those with lactose intolerance. And, fermentation produces easy-to-absorb peptides (chains of amino acids) unique to kefir. This may make kefir more ideal for those who have a more difficult time digesting protein. For instance, those with ulcerative colitis, Crohn’s disease, the elderly and those on antiacids may find it easier to digest the proteins in kefir.

Additional benefits:
πŸ‘‰ Studies show lower rates of bone fractures (and lower rates of mortality) in those who consume fermented milk products (kefir and yogurt) or cheese. In fact, in one study higher intake of yogurt, kefir or cheese was associated with a 10 – 15% reduction in fracture risk.

πŸ‘‰ It’s not just the calcium or the protein that matters in kefir or yogurt. In another study researchers found fermented dairy products are associated with a decrease in bone loss in postmenopausal women. This association was independent of the calcium, protein and total calorie intake in their diet.

πŸ‘‰ Fermented milk products are also associated with a decreased cardiovascular disease risk.

Win, win, win all around. Do you drink kefir?

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