By Dane Miller
Over the years I have spent plenty of time and money while researching food, supplements and training methodologies. Looking for an edge, I have started to search every corner of the world. Training is something that I love to read about; implementing new ideologies in a never ending matrix of information.
Until about four years ago, I did not have much knowledge of food, nutrition, or farming. One day while conspiring with my brother to progressively change the world, he and I came to the conclusion that somehow we needed to make enough money to buy our own farms, and create a situation where we could sustain our families and local friends. From that point on I have read about food, how it is grown, the most efficient ways to raise animals, where our food comes from, and the best times to eat food (consequently, I am still working toward my dream of owning a farm). My ideas have developed over a long, winding road; from taking four scoops of Twinlabs Mass Fuel to my first experience with raw milk, from times when I felt post-workout nutrition was meaningless and overrated, to the point where I place large value upon it.
Other than family and friends, I value food and nutrition more than anything else in my life, and do a very thorough job of researching traditional alternatives to modern supplements and gimmicks. I am a frugal person, and feel that there will always be more efficient and effective ways of accomplishing certain goals.
This brings me to kefir. It should come as no surprise that the same man who exposed me to raw milk also introduced me to the wonders of kefir; an Amish man who frequents a farmer’s market in State College, Pennsylvania. If you ever have the opportunity to attend this market, I highly suggest picking his brain. I asked him, out of curiosity, about kefir and its nutritional properties. Following his response, I was given a sample of the sour tasting wonder. Intrigued, I decided to do some research of my own.
That was three years ago. Since then, I have spent time studying the wonders of fermenting foods and the various methods of doing so. As such, I have come to a few conclusions. First, fermentation is a great way to naturally preserve food during high production times. Fermented food is also great for the stomach as it is predigested, making the vitamins and minerals more available and crucial following a training session. Finally, the process of fermenting food can be fun, and the final product serves as very effective post-workout nutrition.
So what the hell is kefir?
Kefir is milk which has been fermented by grains from the Caucasus region. These tiny grains (they are soft and mucousy, nothing like cereal grains) are collected from family or friends and dropped into a sterile container of fresh raw milk. The grains sit in the container for 24-48 hours and do their duty of consuming sugars throughout the milk. The milk is in turn fermented, preserved, and made ready for consumption. The grains (bacterial, not cereal) cause fermentation which results in lactic acid, acetic acid and alcohol. After this process, kefir contains numerous vitamins and minerals which are easily accessible by the body. Kefir also contains complete and easily digestible proteins which are beneficial after an intense workout.
What are the benefits?
Kefir serves as a probiotic for the digestive tract. It contains live bacteria which have a significant impact on foods and unpleasant junk within the stomach. Kefir also sustains active cultures of normal flora. These consist of microorganisms which help overtake pathogenic organisms, continuing in the aid of digestion. These are also organisms which predigest milk protein and make it fully and readily available. The benefits, seemingly, are endless. The indigenous people of the Caucasus region are known for their longevity as well as their liberal consumption of kefir. Ilya Mechnikov, father of phagocytosis, also recognized the benefits of eating soured foods and consumed, “soured milk” every morning for breakfast. Odds are that this soured milk was most likely kefir, a staple in the diets of many Russians and Ukrainians of the time. It has also been known to treat gastrointestinal disorders by bringing the stomach into balance.
Individuals who suffer from lactose intolerance can consume kefir. Not only is kefir raw (raw milk can be consumed by individuals with lactose intolerance) but kefir ferments by digesting sugars, including the sugar lactase.
The Nitty Gritty Nutrition
In addition to containing healthy microorganisms, kefir also contains vitamins, minerals and essential amino acids. Kefir is rich in B1, B12, calcium, amino acids, folic acid and Vitamin K. It also contains biotin which helps the body assimilate B12. These B vitamins do a great job promoting energy longevity and regulating the liver while aiding in the recovery of the central nervous system. Kefir contains the amino acid tryptophan which aids in the greater awareness and relaxation of the nervous system. Magnesium is also found in abundance within kefir and along with calcium, further promotes the recovery of the nervous system and skeletal system. Kefir is a complete food which promotes cell growth, maintenance and energy. In reality, there is no better post-workout recovery drink.
What does it taste like?
I like to equate kefir to a mixture of sour cream and yogurt. It is unique in that the taste depends on the length of the fermentation process. It can be very sour or mildly sour. I know some people who love plain kefir while others prefer to add some fruit to soften the sour taste. I love drinking it straight in a 12-20 ounce portion following a hard training session. Drink it regularly and there will be significant improvement within the stomach and even in the weight room.
Implementation to Training
Kefir can be consumed after a number of days of fermenting. The longer the kefir has fermented, the less sugar will be in the drink. I highly recommend drinking kefir in the morning as it gives you a full sense of awareness and preps your stomach for digestion throughout the day. I fully believe that kefir is the BEST post-workout drink, bar none. Following an intense workout, the body needs nutrition fast and wants to spend as much time as possible recovering its muscles. Kefir works wonders for this aspect of training. The body spends significantly less time digesting the food as it is already predigested. It can quickly transport vitamins, minerals, and protein to the bloodstream and muscles. There is no better post-workout drink than kefir.
Kefir and Ketosis
Numerous athletes can benefit from a ketogenic diet, including bodybuilders. Kefir is one drink that will assist in absorbing large amounts of vitamins and minerals, including calcium. One issue some athletes encounter with ketogenic diets is the lack of calcium. Milk and figs are the most abundant sources of calcium in the world. The issue here is that they each contain a fair amount of carbohydrates. This is where kefir comes into play. Kefir eats the sugars within milk and if fermented for four days, virtually no sugar will exist within the drink. This enables the athlete to continue absorbing proper amounts of calcium without exiting ketosis.
