I eat yoghurt pretty much every day, I enjoy it.
I also know it brings me a range of nutrition benefits and helps keep me training at my best.
More...
Yoghurt is naturally low in fat and a good source of protein. Additionally, it also contains a healthy amount of calcium and B vitamins too.
It will help you feel fuller for longer due to its high satiety index. Satiety index is, essentially, a rating for foods and is used to compare different items and their effects on hunger.
After strenuous exercise, muscles need both carbohydrate and protein to recover effectively. You want your muscles refuelled with glycogen as quickly as possible.
According to the International Society of Sports Nutrition's position stand on Nutrient Timing, a combination of carbohydrate and protein at a ratio of about 3 or 4: 1 is best for muscle refuelling.
Yoghurt can provide your muscles with this blend at a suitable ratio.
Yoghurt, and dairy in general, are important for calcium intake
With regards to calcium, the RDI in Australia is currently 1000mg for most people. One cup of yoghurt provides more than half of this recommended daily calcium intake. In addition, natural yoghurt provides a healthy dose of B vitamins. These B vitamins assist your body in releasing the energy from carbohydrates.
There have been some studies which have found a link between increased calcium intake and enhanced weight loss. Obese patients on a high-calcium diet lost more weight than those on a similar calorie, lower calcium diet.
Yoghurt, therefore, can be an important part of a fat loss diet.
READ ALSO: Calcium as a nutrient in your body
What about lactose intolerance?
Studies, like this one in the American Journal of Clinical Nutrition, report that those who have difficulty digesting lactose tend to tolerate yoghurt fairly well.
If you can, choose yoghurts with live cultures (probiotics) which contain Lactobacillus and Bifida bacteria. It's thought that these microorganisms assist your body in digesting the lactose present in dairy products.
Also, if consumed regularly enough, these probiotics can boost levels of 'friendly' bacteria in your digestive system. Gut 'microflora' and your 'microbiome' might be all the rage at the moment, but this isn't a new concept. This was an important and heavy part of my microbiology degree 15 years ago.
The benefits of probiotics have been known for a long time;
When to eat yoghurt for best training results
Whenever you can have it, it doesn't really matter!
Particularly good after intense workouts, a pot or two of yoghurt will help refuel your muscles quickly. Its blend of protein & carbohydrate encourages glycogen stores to fill up quicker than carbohydrate would on its own.
Generally speaking, it also doesn't really matter what type of yoghurt you go for either.
Plain or natural, Greek or Greek-style, Fruit or Low-fat?
The choice can be quite confusing and some may be better than others however the difference often doesn't matter. Go for one you like without too much added sugar and you'll be fine.
If you can, try and find yoghurt which has less than 350kj (84kcal) per 100g.
Want to incorporate more yoghurt in your diet? Try these delicious smoothie recipes.
