Plant-based milks have seen a rapid rise in popularity in recent years at the expense of the dairy industry. This switch todairy-free alternative milks来自改善我们的环境和个人健康的愿望。许多运动员限制或放弃乳制品，试图感觉更好。清除皮肤，消除腹胀，减轻炎症，提高清晰度，促进更好的呼吸，减肥并最终具有更好的运动表现。
For the lactose intolerant, foregoing cow’s milk can lead to less gastric distress. Outside of lactose intolerance, there is very mixed scientific research linking milk consumption to any negative health outcomes. However, it is an alluring thought that simply ditching cow’s milk for almond milk has the potential to provide so many benefits.
除了潜在的健康益处之外，植物乳白色是减少环境影响的一种流行方式，因为植物替代品会产生较小的碳足迹。对于那些想尝试无乳制品生活方式的人来说，重要的是要注意，植物奶油不是营养的一对一替代牛奶。
PROTEIN
牛奶和植物奶中最大的区别之一是蛋白质含量。运动员需要0.8–1.2克每公斤体重的肌肉构建大量营养素，以促进剧烈锻炼的修复，锻炼肌肉质量并保持瘦体重。牛奶每1杯（237毫升）食用8克蛋白质，而燕麦牛奶的牛奶有3克，杏仁奶每份仅1克。
Whey protein, found in animal milk, is a very good source of leucine. Leucine is one of the branch chain amino acidsknownto promote muscle recovery, especially after high-intensity training. Plant sources of leucine include soy protein isolate, tofu and beans. To replace dairy with a plant alternative without sacrificing protein intake, make sure to increase servings of the protein elsewhere in the diet, look for a plant-based milk with added protein or add a protein powder.
CARBOHYDRATE
牛奶每份约12克碳水化合物。这些碳水化合物对于提供能量用于激烈的回合以及补充能量存储至关重要。许多运动员在锻炼前或拿铁咖啡中使用牛奶，并在锻炼后奶昔来促进碳水化合物的摄入量。
根据您使用哪种类型的植物牛奶，您可能会错过这种性能营养素。例如，杏仁奶每份仅含有3.5克，这不能从碳水化合物中提供良好的能量提升。取而代之的是，燕麦牛奶将是锻炼方面的更好选择，因为它每份提供16克碳水化合物。
胖的
Cow’s milk is available in a range of fat contents, from non-fat to 4% milkfat (0–8 grams) per serving. This makes it easy to select a fat content that works for your needs. Some athletes benefit from higher fat, higher calorie milks to help sustain high volume, endurance activities. Fat also helps provide satiety, helping you to feel fuller for longer without snacking or consuming large portion sizes.
根据类型的不同，植物奶中的脂肪范围。杏仁奶的3克，椰子含有4.5克，大麻牛奶的每份脂肪含量为7.3克。希望在长途骑行中抓住拿铁咖啡的耐力运动员将受益于燕麦牛奶订单，而动力运动员可能更喜欢米牛奶的低脂含量。
VITAMIN D
促进牛奶作为高营养素的主要原因是vitamin D content. Vitamin D isassociatedwith bone health, mood and even has ergogenic performance effects such as enhancing skeletal muscle function for higher power and force outputs. Adults need 400–800 IU/day of this vitamin and according to theNational Institutes of Health, many adults fall far below that intake range from food sources alone.
Drinking 3 cups (710ml) of cow’s milk a day would provide roughly the needed intake of vitamin D. Soy milk has a similar vitamin D content to cow’s milk and is a good option for those training indoors, living in gloomy climates, or unable to obtain otherfood sources of the nutrientsuch as fish and mushrooms. Due to the known importance and insufficient intake of vitamin D, some plant milks are being fortified with the nutrient; another reason to check the nutrition label of your favorite variety.
READ MORE >WHAT TO LOOK FOR IN NON-DAIRY PRODUCTS
CALCIUM
Calcium is needed for strong bone health, proper cardiac functioning and nerve impulses. It is the nutrient most highly associated with animal milk as it supplies 30% of daily needs in one cup. However, most plant alternatives are naturally equivalent or fortified with calcium that comes close to matching that of cow’s milk. For example, oat milk contains 26% of daily needs in 1 cup. It is important to check the nutrition label as hemp milk contains only 2%.
THE BOTTOM LINE
When you buy cow’s milk, you know what you’re getting: An animal product that varies in fat content depending on preference, while the other nutrients (mainly protein, carbohydrates, calcium and vitamin D) stay consistent regardless of which brand you choose. With plant milks, no FDA definition of the food product exists, allowing huge fluctuations in nutrient and ingredient content between types of plant milks and from one brand to another.
检查营养事实和成分标签是了解每种植物替代品的关键。虽然可能需要更多的努力，但它可以发挥您的优势。利用不同的植物牛奶类型用于不同的营养状况会产生更个性化的营养摄入量，并改善性能。如果您正在努力从饮食中清除乳制品，同时仍保持健康和表现，请咨询体育营养师以寻求帮助。
解锁一种经验，就像让营养师，教练和教练触手可及。Sign up for Premium获得专家指导和工具，以帮助您实现个人健康目标。
