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The next time you finish a rigorous workout, you may want to
consider a surprising new sports drink to help refuel tired
muscles: chocolate milk. A recent study, published in the journal
Medicine & Science in Sports & Exercise (1), reports that
athletes who drank chocolate milk after an intense bout of exercise
were able to workout longer and with more power during a second
workout compared to athletes who drank commercial sports
beverages.
The researchers of the study indicate that chocolate milk is a
strong alternative to other commercial sports drinks in helping
athletes recover from strenuous, energy-depleting exercise.
Researcher Joel M. Stager, PhD, professor of kinesiology at Indiana
University states that "Chocolate milk contains an optimal
carbohydrate to protein ratio, which is critical for helping refuel
tired muscles after strenuous exercise and can enable athletes to
exercise at a high intensity during subsequent workouts."
Stager and colleagues had nine cyclists bike until their muscles
were depleted of energy, rest four hours, then bike again until
exhaustion, three separate times. During the rest period, the
cyclists drank one of three beverages:
1) low-fat chocolate milk
2) a traditional fluid replacement sports drink
3) a carbohydrate replacement sports drink
During the second round of exercise, the researchers found that
cyclists who drank chocolate milk during the rest period were able
to bike nearly twice as long before reaching exhaustion than those
who consumed the carbohydrate replacement drink, and as long as
those who consumed the fluid replacement drink.
Researchers theorize that the combination of carbohydrates and
protein found in chocolate milk is what helped enhance the
cyclists' performance and suggest that flavored milk may be an
optimal beverage for refueling muscles after exercise. The
researchers also note that chocolate milk is a great-tasting and
cost-effective alternative to many sports drinks.
In addition to its ideal combination of carbohydrates and
protein, flavored milk contains seven other essential nutrients
that are important for an athlete's health - including
bone-building calcium. No other sports drink contains the nutrient
package found in flavored milk.
This study suggests, as well as many others before it, that a
combination of carbohydrate and protein is more beneficial to
athletes than just carbohydrate alone in the post-workout meal or
supplement. This study takes it one step further by identifying a
food product - chocolate milk - that is easy to get, inexpensive,
and tastes great.
Confirming these results was a study by Dr. Janet Walberg-Rankin
and co-workers at Virginia Tech (2). This study compared body
composition and muscle function responses to resistance training in
males who consumed a carb drink (Gatorade) or chocolate milk
following each training session. Chocolate milk consumption
immediately after each workout tended to increase lean body mass
and bodyweight compared to supplementation with carbs. This study
clearly shows that carbs-only post-exercise beverages don’t cut
it.
The one thing you want to keep however is that you want to
select a non-fat or skim chocolate milk. Forty-eight percent of the
calories in whole milk come from fat; 33 percent of the calories in
2% milk come from fat; 20 percent of the calories in 1% milk come
from fat, and 0 percent of the calories from skim milk come from
fat. So, when reaching for chocolate milk as your post-workout
recovery drink of choice, choose the non-fat version.
However, if you’re not a fan of chocolate milk post-workout then
you can opt for a sports drink with easily absorbable proteins such
as hydrolysates. In regards to your post-workout drink, the
presence of easily absorbable proteins along with simple
carbohydrates seems to be the most effective choice.
© 2006 Yuri Elkaim, BPHE, CK.
(1) Karp, Jason R.; Johnston, Jeanne D.; Tecklenburg, Sandy;
Mickleborough, Tim; Fly, Alyce; Stager, Joel M (2004).
The Efficacy of Chocolate Milk as a Recovery Aid. Medicine &
Science in Sports & Exercise. 36(5) Supplement:S126.
(2) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004).
Effect of post-exercise supplement consumption on adaptations to
resistance training. J Am Coll Nutr,;23:322-330.
Yuri Elkaim is the owner and founder of Total Wellness Consulting,
a leading health, fitness, and wellness company offering
health-conscious individuals innovative programs and technologies
to help reach their goals of physical and mental well being. He is
a highly acclaimed personal trainer, certified kinesiologist, and
former professional soccer player.
Through properly prescribed functional exercise and nutrition
programs, as well as attention to the inner person, Yuri has helped
thousands of individuals reach their health and fitness goals.
Join his mailing list at www.totalwellnessconsulting.ca
and receive a complimentary 30 min MP3 workout, a 3-part Willing
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