What’s the scoop on yogurt?
Did you ever wonder why yogurt has been getting so much hype? Yogurt is an amazing food that can be used for a meal, snack or in place of other ingredients (like sour cream) to make a recipe healthier. Yogurt is made by the bacteria, Lactobacilli (i.e. L. bulgaricus, S. thermophiles, and L. acidophilus) which changes lactose (the natural sugar in milk) to lactic acid, which thickens milk protein (casein) to create yogurt’s creamy texture. One great thing about this fermentation process is that it makes yogurt easier for people with lactose intolerance to digest!
Yogurt is a great go-to food for many reasons:
- It is high in protein for your recovery
- It is high in calcium for bone health and strength
- It is high in Vitamin D for calcium absorption
- Yogurt is known for its probiotics (good gut bacteria) – probiotics help with digestion and promote gut health
Yogurt is rich in protein; depending on the variety, an 8oz serving may contain anywhere from 5-23g of protein. It provides both casein (80%) and whey (20%) protein. Casein can increase the absorption of minerals such as calcium and potassium and whey is very high in branched-chain amino acids (BCAAs), such as valine, leucine and isoleucine, which are linked to better workout recovery.
Why yogurt is a great post workout snack
Post-workout nutrition should contain carbohydrates to refill glycogen stores and protein to aid with muscle repair. Yogurt’s nutrient profile makes it a “home run” for a post-workout snack because it has both, plus it is low-fat. Fat is NOT a bad thing in the diet, but after a workout it isn’t ideal because fat slows down digestion. After a workout, your body needs to digest the protein and carbohydrates in your post-workout snack, so you don’t want to slow down digestion with fat.
Not all yogurt contains healthful nutrients that suit post-workout meals. Look for yogurt that’s low in fat and sugar and that contains active cultures. Try plain yogurt or select yogurts with natural sweeteners. Please visit Western Dairy Association for more information on snacks and eating for athletic performance. Click here for more information on yogurt.
