Every Age Group Needs 'A Glass of Milk'

Ministry of Health, Public Health Institution of Turkey, Ministry of Agriculture and Forestry, General Directorate of Health Research and universities have prepared the 'Turkey Nutrition Guide', according to which individuals of all age groups—children, youth and elderly—should consume milk and dairy products every day.

The guide points out that individuals should be physically active as much as possible every day, noting that periods of inactivity should not exceed two hours during the day, while consuming one glass of milk or yogurt drink half an hour before exercise is recommended. The Turkey Nutrition Guide emphasizes that especially young athletes need to pay attention to fluid intake in order to remain healthy and achieve optimal performance, stating that the calcium requirement of athletes is an average of 1,200 mg per day and that this amount can be obtained through milk consumption. Insufficient calcium intake during a diet causes low bone mineral density and stress fractures. Glycogen expended during exercise is replenished within the first half hour from carbohydrates consumed in liquid or solid form. When glycogen is depleted, fatigue occurs, which adversely affects the athlete's performance. To prevent this, milk consumed before exercise also helps the body maintain balance. In post-exercise nutrition, consuming milk—which replaces lost vitamins and minerals, boosts energy through its carbohydrate content, and provides the protein necessary for muscle tissue repair and development—is of great importance for health. According to the Turkey Nutrition Guide, milk, which contains all nutritional values, can also be consumed as a light snack half an hour before exercise to increase physical activity levels. To prevent health risks in dairy product consumption, the guide emphasizes not purchasing uncontrolled street milk from unknown sources; pasteurized and long-life milk (UHT) should be preferred. ***