Replacing dairy milk with plant-sourced substitutes can bring many health benefits. For some people, it’s actually a must – for example because of lactose intolerance. Plant milks may be successfully incorporated into an athlete’s diet, but if you want to give up dairy altogether, it’s always a good idea to consult a dietician first.
Which plant milks are good for physically active people?
Athletes should opt for beverages that are rich in carbohydrates, proteins and electrolytes, all of which are necessary to meet the body’s energy needs during physical activity.
Here’s a selection to choose from:
- Soy milk – rich in protein, carbohydrates, and vitamins (including vitamin D and B12), which makes it a good choice for athletes. In addition, soy milk contains isoflavones, substances that help reduce inflammation in the body after intense exercise.
- Almond milk – low in calories, but rich in protein, carbohydrates, and vitamins including vitamin E, which is a powerful antioxidant known to protect body cells from damage. Another important ingredient is magnesium, contributing to maintaining healthy muscles and bones. Almond milk has a subtle nutty flavor.
- Coconut-based beverages – rich in electrolytes including potassium and magnesium, which makes them a good choice for athletes who want to restore their electrolyte balance after intense physical activity. In addition, coconut beverages are low in calories and contain unsaturated fatty acids.
- Rice-based beverages – easily digestible and rich in carbohydrates, which are essential for replenishing energy stores during training. In addition, they contain small amounts of protein and fat, making them a good option for athletes who want to avoid ‘heavy’ foods before training or competitions.
Other plant-based beverages include:
- Coconut milk – sweeter than cow’s milk and rich in saturated fatty acids which are beneficial for heart health.
- Hemp milk – has a delicious nutty flavor and is rich in protein, calcium, magnesium, and omega-3 fatty acids.
- Flax milk – rich in fiber and omega-3 fatty acids, but lower in protein compared to cow’s milk.
Store-bought plant-based beverages also contain:
- Food colorings: turmeric and curcumin, carotenoids, and riboflavin.
- Acidity regulators: the most common are citric acid and potassium phosphate. In small quantities, they are not harmful to health.
- Thickeners: for example corn starch, rice starch, and carob. They’re not harmful, but are not essential in plant milks.
- Emulsifiers: they’re safe, but if you have a choice, avoid buying plant-based beverages which contain them.
Some ingredients are necessary to make products fit for consumption. However, if you want your plant-based beverages to be as healthy as possible, try making them yourself at home. For most recipes, you’ll need 3 or 4 ingredients and a little patience. You’ll get an excellent smoothie base, an ingredient for baked goods or a coffee additive.
Summing up, plant milks should be rich in nutrients and fortified with vitamins and minerals to make up for the deficiencies caused by giving up cow’s milk. It’s important to focus on diversity and explore various alternatives to make up a balanced diet.
Read also "Check the ingredients! Plant milk – which is best if you are physically active?".
Home-made plant milk recipes
Almond milk
Ingredients:
- 1 cup almonds,
- 4 cups water,
- pinch of salt.
Method of preparation:
- Cover almonds in water and leave to soak for at least 12 hours. Strain and rinse.
- Put almonds in a blender, add water and salt. Blend until smooth.
- Strain through a sieve or gauze. You can use the leftovers, for example, to bake muffins or a cake.
Soy milk
- 1 cup soybeans,
- 1 liter water,
- pinch of salt.
Method of preparation:
- Rinse the soybeans, soak them overnight in water and then rinse again.
- Blend soybeans with water and salt to obtain a smooth purée.
- Strain through a sieve or gauze.
Hemp milk
- 1 cup hemp seeds (approx. 150 g),
- 4 cups water,
- pinch of sea salt (optionally),
- 1 tablespoon honey or maple syrup (optionally).
Method of preparation:
- Soak hemp seeds in water for at least 4 hours or overnight to soften them and make them easier to blend.
- After soaking, strain the water and put the seeds in a blender.
- Add 4 cups of water and a pinch of sea salt (optionally). Blend for about 2 to 3 minutes until the texture is smooth.
- Strain your hemp milk through a sieve or gauze to remove undesirable seed residues.
- To make your hemp milk sweeter, add 1 tablespoon honey or maple syrup and mix thoroughly.
Oat milk
Ingredients:
- 1 cup rolled oats,
- 4 cups water,
- pinch of sea salt (optionally),
- 1 tablespoon honey or maple syrup (optionally),
- 1 teaspoon vanilla extract (optionally).
Method of preparation:
- Place rolled oats in a bowl and cover with water. Leave to sit for about 30 minutes to soften.
- After 30 minutes, transfer the oats together with water to a blender.
- Add 4 cups of water and a pinch of sea salt (optionally). Blend for about 2 to 3 minutes until the texture is smooth.
- Pour the oat milk through a sieve or gauze to remove unwanted bits.
- To make your oat milk sweeter, add 1 tablespoon honey or maple syrup and 1 teaspoon vanilla extract (optionally), and mix thoroughly.
Coconut milk
Ingredients:
- 1 cup shredded coconut,
- 4 cups water.
Method of preparation:
- Boil water in a large pot.
- Add shredded coconut and reduce heat to low.
- Stir for about 10 to 15 minutes until the coconut shreds are soft and have absorbed the water.
- Transfer to contents of the pot to a blender and blitz for a few minutes until you have a smooth consistency.
- Transfer the contents to a sieve lined with gauze and strain thoroughly.
All plant milks are best stored in an airtight container in the fridge and consumed in a few days. You can also sweeten them with natural sweeteners such as honey, maple syrup or date syrup.
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References:
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2. ,,Wartości odżywcze mleka migdałowego”, Healthline, https://www.healthline.com/nutrition/almond-milk-nutrition.
3. ,,Właściwości zdrowotne mleka kokosowego”, Journal of Food Science and Technology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4524299/.
4. ,,Wartości odżywcze mleka ryżowego”, Verywell Fit, https://www.verywellfit.com/rice-milk-nutrition-facts-4773509.
5. ,,Właściwości zdrowotne mleka konopnego”, Healthline, https://www.healthline.com/nutrition/hemp-milk.
6. ,,Wartości odżywcze mleka z siemienia lnianego”, Verywell Fit, https://www.verywellfit.com/flax-milk-nutrition-facts-4684442.