Milk, cheese, yogurt—dairy products have been a staple in athletic nutrition for decades. But just because they’re common doesn’t mean they’re always good. Especially today, when most dairy is overly processed, stripped of its natural nutrients, and harder to digest than ever before.
In Part 2 of the “Good or Bad Series”, we break down how dairy affects performance, recovery, inflammation, and digestion—and why most athletes are better off cutting it out or switching to cleaner alternatives.
Here’s how the series looks:
- Part 1: Fasting – Good or Bad for Performance?
- Part 2: Dairy – Fuel or Flaw for Athletes?
- Part 3: Gluten – Cut It or Keep It?
- Part 4: Processed Foods – Fuel or Fail?
- Part 5: Raw Meats & Eggs – Hack or Health Risk?
- Part 6: Keto Diet – Can It Work for Athletes?
- Part 7: Vegan Diet – Enough to Perform?
- Part 8: Vegetarian Diet – Can You Build Strength & Power?
- Part 9: Pescatarian Diet – Balanced or Falling Short?
- Part 10: Carnivore Diet – Can Meat-Only Diets Boost Performance?
Let’s dive into the next one on the list: Dairy.
WHAT COUNTS AS DAIRY?
Dairy includes all food products made from milk—most commonly cow’s milk, but also goat, sheep, and others.
Popular forms include:
- Milk (whole, skim, chocolate)
- Cheese (cheddar, mozzarella, cottage, etc.)
- Yogurt (Greek, plain, flavored)
- Butter, cream, sour cream, ice cream
- Whey and casein protein powders (derived from milk)
THE PROBLEM WITH MODERN DAIRY
In today’s U.S. food system, most dairy is:
- Pasteurized (heated to kill bacteria but also alters proteins and enzymes)
- Homogenized (processed to change texture and shelf stability)
- Loaded with additives (sugar, gums, flavorings)
- Sourced from grain-fed, hormone-treated cows
- Stripped of natural enzymes and fat balance
This isn’t the raw, grass-fed milk your grandparents drank. It’s industrialized dairy—and for many athletes, it’s causing more problems than it solves.
COMMUN ISSUES WITH COMMERCIAL DAIRY
- Digestive issues – bloating, gas, acne, inflammation
- Low nutrient quality – pasteurization kills beneficial enzymes
- Hormonal disruption – possible links to early puberty, hormonal acne
- Increased inflammation – especially when combined with poor overall diet
- Hidden sugar bombs – especially in flavored yogurts and milk-based drinks
IS ALL DAIRY BAD? NOT EXACTLY
There’s a big difference between mass-market, ultra-processed dairy and clean, traditional sources.
Higher-quality dairy options:
- Raw milk from a trusted farm (rich in enzymes + nutrients)
- Sheep or goat milk (easier to digest for many)
- Grass-fed butter and ghee (rich in healthy fats + vitamins)
- Unsweetened Greek yogurt or homemade kefir
- Whey isolate from grass-fed cows (cleaner option for supplements)
If you tolerate dairy well and choose better sources, it can be a high-quality performance food. But that’s a big “if”—especially in the U.S., where most young athletes are consuming low-grade milk and sugar-packed yogurt daily.
DAIRY AND SPORTS PERFORMANCE: THE TRUTH
Possible benefits:
- Easy protein and calories (if tolerated well)
- Calcium and vitamin D for bone health
- Whey protein = fast-digesting recovery fuel
- Fermented options like kefir = gut health support
Potential drawbacks:
- Digestive distress = poor absorption, low energy
- Chronic inflammation = joint pain, fatigue, acne
- Low-quality dairy = low nutrient return + long-term health cost
FUEL OR FLAW FOR ATHLETES?
Verdict: Mostly a flaw—unless it’s clean and high-quality.
In the U.S., most dairy is overly processed, hormonally tainted, and nutritionally compromised. For athletes, especially those struggling with digestion, acne, fatigue, or inflammation, removing commercial dairy often leads to better performance and recovery.
If you love dairy? Source it right—raw milk, sheep or goat yogurt, grass-fed butter, or quality whey isolate.
COACH’S TAKE
Most young athletes I work with feel better, recover faster, and look leaner when they cut commercial dairy from their diets.
If you’re serious about performance, don’t just look at the label—look at the source. Raw or fermented dairy can be powerful. Processed milk from a plastic jug? Not so much.
WANT TO TRAIN SMARTER AND FUEL BETTER?
Enter your email below to join the newsletter and get 15% off your first supplement order—plus free weekly tips straight to your inbox:
- Monday Training Tip: Strength, recovery, mobility, and performance routines
- Thursday Nutrition Tip: Meals, macros, supplements, and fueling strategies
If you found this article helpful, don’t forget to:
- Like and share this post with your teammates and fellow rugby fans
- Bookmark the blog to stay updated on the next rounds
- Follow @gopeakrugby on X and Facebook and subscribe to our Youtube Channel for more rugby analysis, match recaps, and insights
