Why Chocolate Milk Is a Great Recovery Drink
- Protein: . The levels of protein in chocolate milk help build muscle, reduce muscle breakdown and work with...
- Carbohydrates: . This also helps restore glycogen stores, which keeps the muscles working at a high level. Both...
- Electrolytes: . Chocolate milk helps replenish electrolytes lost in sweat, including sodium, potassium...
Is chocolate milk really the best post-workout recovery drink?
Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink"
- The Case for Carbs. Ready to switch your bottled water for chocolate milk after workouts? ...
- When to Fuel Up with Chocolate Milk After Workouts. Choosing the right post-workout drink is just step one of the recovery process, says Karp. ...
- Choosing a Workout Recovery Snack. ...
Does chocolate milk really help with post-workout recovery?
The Benefits of Drinking Chocolate Milk After A Workout
- Building Muscle. During a workout, muscle fibers are broken down, resulting in tiny microtears in response to exercise.
- Exercise Performance. I think we can all agree, hitting the wall during a workout is no fun. ...
- Faster Recovery. Workout recovery is trendy right now, but you don't need fancy modalities to recover faster! ...
Is chocolate milk healthier than regular milk?
Is chocolate milk better then regular milk ? Well chocolate milk is better 1 it doesn't have corn syrup 2 it has some sugars but not as much as soda or sugary drinks.3 it has a lot of vitamins that are good for you such as vitamin A&D. 4 it gives you the calcium you need.
Does chocolate milk really do a body good?
•Chocolate milk hydrates your body and quenches your thirst because milk is 87 per cent water. After physical activity chocolate milk helps to replenish your body's energy stores, and build and repair muscle. •One cup of chocolate milk contains about the same amount of caffeine as decaffeinated coffee.
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Is chocolate milk really good recovery drink after a workout?
It may be more beneficial than you think. Dr. Charles Smith, UAMS family medicine doctor, said that some new research seems to suggest chocolate milk as good post workout drink. Recent studies have shown that drinking chocolate milk after exercising is advantageous because of its protein content.
Why is chocolate milk better than white milk for recovery?
Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores. Chocolate milk provides more carbohydrates per serving than white milk, but both can be enjoyed as part of your post-exercise nutrition game plan.
Is chocolate milk better than regular milk for recovery?
The added sugars in chocolate milk provide the boost in carbohydrates and calories that white milk does not have. So if you're going on a run and finish near a convenience store, choosing chocolate milk made from cow's milk can be a complete recovery snack.
Why is chocolate milk the best drink?
Unlike water and many commercial sports drinks, chocolate milk has naturally occurring protein to help repair and rebuild muscle. It also has fluids and electrolytes to rehydrate and replenish what's lost in sweat. In fact, some research suggests milk may help you stay better hydrated after exercise than water.
What type of chocolate milk is best for recovery?
A: Low-fat or fat-free chocolate milk has a natural source of high-quality protein (8 grams in 8 ounces), which is necessary to building and maintaining lean muscle. Chocolate milk has the right combo of carb-to-protein to refuel and rebuild muscles.
Is chocolate milk good for muscles?
The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut. "It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.
What is best drink after workout?
Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.
Is chocolate milk better than protein shakes?
Chocolate milk is an effective (sometimes more so) recovery drink compared to many protein powders and supplements. One cup of low-fat chocolate milk has 160 calories. It also offers a significant amount of B-complex vitamins, calcium, phosphorus and vitamin D.
What are the pros and cons of chocolate milk?
Chocolate milk provides important nutrients — such as calcium, protein, and vitamin D — which may benefit health. However, it's high in calories and added sugar, which can contribute to weight gain and may increase your risk of certain chronic diseases. Chocolate milk intake should be closely monitored in children.
Is chocolate milk good for your brain?
In addition to the improvement in memory, the study also showed signs of increased function in the brain's hippocampus, supporting the theory that cocoa flavanols improve the brain's blood flow.
Is chocolate milk just as healthy as white milk?
Chocolate milk can provide you with the same nutrients found in regular cow's milk. However, it also contains more calories and 1.5–2 times more sugar than unsweetened cow's milk.
Is chocolate milk better than protein shakes?
Chocolate milk is an effective (sometimes more so) recovery drink compared to many protein powders and supplements. One cup of low-fat chocolate milk has 160 calories. It also offers a significant amount of B-complex vitamins, calcium, phosphorus and vitamin D.
What is the difference between white milk and chocolate milk?
The main difference between white milks and flavored milks like chocolate milk is a higher carbohydrate and calorie content stemming from the addition of sweeteners.
Why is chocolate milk better than sports drinks?
A new study has found that chocolate milk is a better than sports drink for boosting recovery after exercise. Researchers say that chocolate milk helps athletes exercise intensely without feeling tired, for 6 minutes longer than sports drinks. As part of the study, 12 previous studies were analysed.
How many grams of protein is in chocolate milk?
One cup of low-fat chocolate milk contains 7.5 grams of protein and 30 grams of carbohydrates, according to the USDA. That's right in the recommended macro ballpark, and this ratio is one of the reasons why chocolate milk has been touted as a post-exercise go-to. Advertisement.
What to drink after a long run?
What do you reach for after a long run or a tough strength-training workout? For several years now, chocolate milk has been positioned as the optimal, post-exercise recovery drink. While it is inexpensive and readily available, some experts challenge the notion that chocolaty dairy is the ultimate nutritional choice after a serious sweat session.
How to recover from a workout?
In other words, your body has ample time to recover after a workout and may do so via nutrients consumed in normal meals throughout the day. Just be sure to meet your total protein and calorie needs, and eat a balanced, nutrient-rich diet. Read more: 10 Foods to Eat Post-Workout to Maximize Your Results. Advertisement.
What journal is "Lactose intolerance"?
Journal of the Academy of Nutrition and Dietetics: "Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance". National Institutes of Health: "Lactose Intolerance".
Is chocolate milk good for recovery?
Chocolate milk provides some key nutrients that support exercise recovery, and the ratio of carbs to protein is pretty spot on . What the research has not shown is that chocolate milk — specifically or definitively — is the best recovery option compared to drinks or food with a similar nutrient profile.
Does chocolate milk help with exhaustion?
Researchers found that the athletes who drank chocolate milk and the fluid replacement drink were able to cycle more and took longer to reach exhaustion compared to those who drank the carbohydrate replacement beverage. Advertisement.
Is there a comparison between apples and chocolate milk?
The research, supported in part by the Dairy and Nutrition Council, Inc. is interesting — but it isn't comparing apples to apples. The conclusions are less about chocolate milk and more about the nutrient composition of various recovery drinks.
What is the best drink to drink after a workout?
Chocolate milk has long been touted as the go-to recovery drink. That’s because, post workout, you want a snack (or in this case, a drink) that gives you a dose of both carbs and protein. Carbs help replenish the glucose —the fuel your muscles need for energy—and protein helps rebuild and repair muscle breakdown.
Should I drink water after a 15 minute walk?
Your body will use it in a proper way. If your workout is a 15-minute walk, then I’d say that you should just drink water .”. A good rule to keep in mind: Any workout you do for an hour or longer should have a follow-up recovery beverage or snack.
Does chocolate milk have protein?
The other popular recovery beverages typically have electrolytes, but no protein.”. You get everything you need to help your body recover after a sweat session with chocolate milk. However, not everyone can tolerate it, Lemond says.
Is chocolate milk good for recovery?
Science likely started the hype around chocolate milk as a top provider for a carb-protein post-workout combo. One study found that the 4:1 protein-to-carb ratio helps with workout recovery and helps reduce muscle damage. Another study shows that drinking chocolate milk between workouts can increase your time to exhaustion, ...
Can you drink chocolate milk after exercise?
But, while researchers back up the idea of sipping chocolate milk after exercise, they’re not positive about dosage or timing. Plus, it might not work for everyone. So, we asked a dietitian to weigh in on whether it should be your go-to treat after a sweat.
Are there alternatives to chocolate milk?
Short answer: yes. While there are tons of meal options to choose post-workout, another beverage that would do the trick is a smoothie with regular milk and one cup of mixed berries. Lemond says that this offers similar payoffs—providing carbs, protein, and electrolytes—but without the added sugars —and you even get a little fiber with it.
Why do athletes drink chocolate milk?
Some studies suggest drinking lowfat chocolate milk after a strenuous workout could help athletes boost power and even improve training times in their next bout of exercise later that same day , compared to when they drink a carbohydrate sports drink.
What are the nutrients in chocolate milk?
Contains five bone-building nutrients: calcium, vitamin D, protein and phosphorus. Watch: Professional soccer player Kelley O’Hara shows how to recover from a workout and aid muscle recovery with the nutrients and high-quality protein in lowfat chocolate milk.
What electrolytes do athletes need to replenish?
Athletes need to replenish electrolytes after their tough workouts. Drinking milk after exercise can help replace essential electrolytes that are lost in sweat, including sodium, magnesium and calcium.
What is the ratio of carbs to protein in sports drinks?
Then there’s the ratio of carbs to protein to aim for when it comes to selecting sports recovery drinks. Athletes should aim for a 3:1 carb to protein ratio — a scientifically proven way to refuel exhausted muscles. Pre-mixed chocolate milk post workout provides this key ratio, giving it the protein advantage over water ...
How fast can you swim with chocolate milk?
On average, they shaved off 2.1 seconds per 200 yard swim, and 0.5 seconds per 75 yard sprint, compared to when they recovered with a traditional carbohydrate sports drink or calorie-free beverage. 3
How long after a workout should you drink recovery drinks?
There is a bit of math required when it comes to choosing the right recovery drink after a tough workout. First, there’s the 30 to 45 minutes after a workout that an athlete has to maximize both the timing and benefits for an effective recovery regimen. Then there’s the ratio of carbs to protein to aim for when it comes to selecting sports recovery ...
Is it better to drink milk after exercise?
In fact, drinking lowfat or fat free milk after exercise could restore hydration better than other popular post-exercise beverages, according to one study. The study compared the rehydration effectiveness after exercise of four beverages: lowfat milk, lowfat milk with added sodium, water and a sports recovery drink.
How to improve glycogen?
Glycogen restoration can be significantly improved by using carbohydrate supplements —sports drinks or energy bars, for example—as they contain ingredients that enable faster regeneration. To supplement or preserve carbohydrate supplies, you can use sports drinks during training, too.
How long does it take for glycogen to replenish after exercise?
The speed at which the body can recover after an exhausting effort is limited to about 5 percent per hour. Total recovery of resources takes at least 20 hours. Research indicates that the fastest glycogen resynthesis occurs within the first few hours after exercise, especially when the athlete eats primarily carbohydrates and protein. However, this time may be longer in the case of an inappropriate pre- or post-exercise meal; glycogen recovery could even take up to 48 hours.
What happens if glycogen is not recovered?
In the subsequent days of training, the body weakens, which in turn can lead to overtraining and injury.
When do carbohydrates help in physical activity?
To highlight the role of carbohydrates in powering physical activity, it might help to first consider a time when the body’s fuel reserves are low: after exercise. During training, we lose significant amounts of glycogen, and it should be replaced quickly.
Does skim milk contain carbs?
Skim chocolate milk contains carbs and protein naturally, but they have to be added to many sports drinks—usually in the form of artificial chemical equivalents. So, through chocolate milk, you can receive a healthy dose of carbohydrates, high-quality protein to restore muscles, and basic electrolytes (calcium, potassium, sodium, and magnesium).
Is chocolate milk a sports drink?
Chocolate milk has become an increasingly popular drink in sports. Does it live up to the hype? September 18, 2019 Justyna and Krzysztof Mizera. This article on chocolate milk as a recovery beverage is an excerpt from the book Sports Nutrition Handbook: Eat Smart. Be Healthy.
Is chocolate milk good for athletes?
Because chocolate milk offers both, it has become an increasingly popular drink in sports. And the popular ity is justified: A glass of low-fat milk contains 158 calories, 2.5 grams of fat, 26 grams of carbohydrates, and 8 grams of protein. (Refer to the guidelines in the book to review how much of these nutrients are needed in your post-workout meals.) Research conducted on cyclists has proven that after prolonged medium-intensity exercise, chocolate milk has a better regenerative effect than commercial sports drinks laden with carbohydrates. Skim chocolate milk contains carbs and protein naturally, but they have to be added to many sports drinks—usually in the form of artificial chemical equivalents. So, through chocolate milk, you can receive a healthy dose of carbohydrates, high-quality protein to restore muscles, and basic electrolytes (calcium, potassium, sodium, and magnesium). Chocolate milk also provides vitamin B, which supports energy production, and vitamin D, which protects bones against injury.
Why is chocolate milk good for cycling?
These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance. That's why Stager tested out chocolate milk's performance as a workout recovery drink on nine cyclists.
What is the best drink to drink after a workout?
But research shows that there's another workout recovery drink to add to the list: chocolate milk. According to previous research published in the International Journal of Sport Nutrition and Exercise Metabolism, this kids' favorite school lunch sip is as an optimal post-exercise recovery aid.
What drinks do athletes drink after workouts?
During this break, each consumed low-fat chocolate milk, Gatorade, or the high-carbohydrate sports drink Endurox R4. Afterward, they cycled to exhaustion again. His research team concluded that the athletes who consumed chocolate milk after workouts performed just as well or better in the future as those who drank the other beverages.
Do you drink more after a workout?
Flavored drinks stimulate your appetite and allow you to drink more, replacing water lost as sweat from the workout. You consume more if you actually like what you're drinking, Stager found. His athletes clamored for chocolate milk-and shunned other high-carb options like Endurox R4, energy bars, or gels. (Bonus: Exactly What to Eat Before and After Working Out)
Is milk good for recovery?
The high carb and protein content in milk make it an incredibly effective recovery drink, Stager says-even though it's never been marketed as one. (FYI, chocolate milk is just one of our top five unconventional post-workout drink picks .)
Can you drink chocolate milk after workout?
If your body can't tolerate the lactose in chocolate milk, any combination of simple sugars (a traditional sports drink) and protein (whey, egg white, or soy protein powder) will most likely give you the same benefits as drinking chocolate milk after workouts. By By Kelly L. Phillips.
Does Stager recommend milk?
As for milk, Stager continues to recommend it to his athletes , and Karp, a runner and coach, has permanently switched from Gatorade to chocolate milk to recover from his daily runs. "It's easy, it's cheap, and it's got everything that I need after my workout."
What is the difference between Gatorade and Chocolate Milk?
Chocolate milk has the “ideal” post workout carbs to protein ratio of 3 to 1, while Gatorade Recover has a ratio of 1 to 1. Chocolate milk has a lot more potassium (an important electrolyte) while Gatorade has a little more sodium (another electrolyte). Gatorade has more protein but chocolate milk has a natural balance of fast-absorbing and slowly-digested proteins. Chocolate milk has other desirable nutrients such as calcium, vitamin D, and Omega-3s while Gatorade contributes some artificial sweeteners (sucralose and acesulfame potassium) and colors (i.e. Red 40 in Mixed Berry).
How much is Horizon Organic Chocolate Milk?
An 8-ounce serving of Horizon Organic Chocolate Milk costs about 44 cents per serving (a half-gallon sells for $3.50), while a 16-ounce bottle of Gatorade Recover sells for about $1. So even the organic chocolate milk is less than half the price of this recovery beverage product. This cost savings adds up over a month. If you opt for a serving of chocolate milk each day instead of a bottle of Gatorade Recover, you would save about 20 dollars each month.
What percentage of milk is whey protein?
Twenty percent of the protein in milk is whey protein. #3. It also contains the protein casein, which is digested and absorbed more slowly than whey protein and sustains amino acids in the circulation many hours after consumption. Casein is thought to reduce the amount of muscle breakdown. Cost Comparison.
What is the ratio of carbs to protein in milk?
Its ideal 3 to 1 ratio of carbohydrate grams to protein grams, which appears to enhance glycogen replenishment into the muscles post workout. Regular milk has a carb to protein ratio of about 2 to 1. #2. It contains whey protein, which is digested and absorbed quickly, getting essential amino acids circulating in the blood stream soon ...
What is the purpose of whey protein?
Whey protein is thought to enhance the building and repair of muscle. Twenty percent of the protein in milk is whey protein. #3.
Is chocolate milk good for recovery?
Chocolate Milk (and milk in general) has had a great year! Multiple studies have come out over the past couple of years, showing why chocolate milk is such an effective recovery beverage after muscle-intensive workouts.
Is chocolate milk better than gatorade?
The Director of Sports Performance at Stanford University, Brandon Marcello, PhD, had this to say about recovery beverages: “I don’t know that chocolate milk is superior than other post exercise supplementation such as Muscle Milk, Mix-1, or some of the Gatorade shakes, but it is better than Gatorade Recover.”.