Michael: That's a great question, and one that many runners, especially younger ones, really want to know the answer to. Most people prefer to drink a liquid recovery drink, such as chocolate milk. That's a net difference of 6.7 percent for those who drank chocolate milk versus a commercial sports beverage. The rapid digestion and absorption of liquid aids recovery. Chocolate Milk May Help You Recover After Workout, Eddie Hall Struggled With Thoughts of Suicide, From Men's Health for Depend Undergarments. The study, which was published in the journal Applied Physiology, Nutrition, and Metabolism, found that low-fat chocolate milk may be a good choice for athletes looking to improve their performance. Bookshelf Today, there are several nondairy milk products available. The team determined that chocolate milk works as well as sports drinks to increase how long people can exercise before feeling tired, to make athletes feel like they were exerting themselves less, and to improve heart rate and lactic acid levels. 2 Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Furthermore, it contains electrolytes that are frequently lost during strenuous exercise. A 2010 study published in the Journal of Applied Physiology found that chocolate milk was more effective than a carbohydrate-electrolyte sports drink in promoting muscle recovery after exercise. A recently published review of studies supports the use of chocolate milk as a recovery drink for athletes. Protein source for muscle repair. Both chocolate milk and the typical sports drink have carbohydrates to replenish the body. Disclaimer, National Library of Medicine In addition to chocolate milk, other popular choices are cereal with milk, smoothies, sandwiches or soup. A 2009 study published in the Journal of Strength and Conditioning Research also found that chocolate milk was more effective than a carbohydrate drink in promoting glycogen re-synthesis and muscle recovery after exercise. Last September, 52-year-old Tom Denniss, a mathematics researcher from. If your drink does not contain electrolytes, you may need to add other electrolytes to get them. A study by Stephanie F Gilson et. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. This enhancement is a sign that muscles were better able to repair and rebuild.1. Is chocolate milk a good recovery drink? After each run, the students drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only beverage made from concentrated Kool-Aid. To sum it up: Chocolate milk after workouts is a catch-all workout recovery drink for a high-endurance athlete, according to Joel Stager, Ph.D., a physiologist, director of the Human Performance Laboratory at Indiana University, and author of the International Journal of Sport Nutrition and Exercise Metabolism study. Rebel Kitchen's delicious chocolate drink contains just four ingredients - water, coconut milk, date syrup and cacao. Milk drinkers gained a total of two metres (Sm) of muscle mass, while soy drinkers gained only one m (Sm). Chocolate milk has a high carbohydrate and protein content, allowing you to replenish your muscles and rebuild your glycogen stores. A great muscle recovery tip when you train hard is to drink lowfat chocolate milk post-sweat. According to research, drinking milk after a difficult workout can reduce exercise-induced muscle damage, as opposed to sports drinks or water, and speed up recovery. The athletes who drank chocolate milk bench-pressed an average of 3.5 percent more than they could before - whereas those who drank the commercial sports beverage actually decreased in bench-press strength by about 3.2 percent. According to the 2012 issue of "Medicine and Sport Science," there is a best time to drink chocolate milk for exercise benefits. It is best to keep in mind the amount of sugar in the food and use natural sweeteners such as organic cane sugar instead of high-fructose corn syrup. According to researcher John L., the drink appears to contain the proper balance of carbs and protein. A high-carbohydrate, low-protein recovery drink should have a carbohydrate-to-protein ratio of 3:1 to 4:1. Its ideal 3 to 1 ratio of carbohydrate grams to protein grams, which appears to enhance glycogen replenishment into the muscles post workout. After each day of ITD, subjects received either a high-carbohydrate (504 kcal; CHO: 122 g; 2 g Fat) or isocaloric CM (504 kcal; 84 g CHO; 28 g . Its still important to eat a balanced diet and get adequate rest after exercise. . Chocolate milk has also been found to be an excellent drink for runners taking part in intense multi-day endurance events. Overall, the evidence is limited and high-quality clinical trials with more well-controlled methodology and larger sample sizes are warranted. Chocolate milk has long been touted as the ideal recovery drink. 20+ studies support the benefits of recovering with the high-quality protein and nutrients in lowfat chocolate milk after a tough workout. Drinking milk after exercise can help replace essential electrolytes that are lost in sweat, including sodium, magnesium and calcium. According to Dr. Salehi-Abargouei, chocolate milks low-cost, tasty, and palatable taste is ideal for recovery, and it provides either similar or superior effects than commercial drinks. As a result, it is a great drink for electrolytes lost in sweat as well as fluids lost. Multiple studies have shown that chocolate milk has a number of beneficial effects after exercise. 2006 Feb;16(1):78-91. doi: 10.1123/ijsnem.16.1.78. Its also important to note that, while chocolate milk may be effective in promoting muscle recovery, it is not a magic bullet. Sports drinks are typically made with carbohydrates and electrolytes, but they do not contain protein. Also, it has valuable carbohydrates and proteins that are crucial to a strong recovery. However, some health professionals say there are other options with less sugar. Chocolate milk (six to eight ounces) is a near-perfect recovery drink, in terms both of glycogen and muscle replenishment and of rehydration. In the studies, athletes completed exercise tests that were mostly based on running or cycling. He's the author of several running books covering topics from running for weight loss to marathon training. Int J Sport Nutr Exerc Metab. The jury is still out so you may want to think twice before trading in your green juice for chocolate. Those were the findings of some scientific and not-so-scientific research of chocolate milk when compared to commercial sports beverages. Athletes should aim for a 3:1 carb to protein ratio a scientifically proven way to refuel exhausted muscles. Contact one of our, Masters in Exercise Science vs Masters in Nutrition, Proper Fueling: Dietary Guidance for Athletes. 20 Best Chocolate Milk For Recovery 1. and he's one of the . The study, published in the . Before To the person that doesn't like chocolate, the chocolate syrup is arbitrary in the milk. When it comes to delivering protein, soy milk is by far the best choice. And the popularity is justified: A glass of low-fat milk contains 158 calories, 2.5 grams of fat, 26 grams of carbohydrates . Lets take a look at the available evidence. The drink has a high water content, which makes up for the dehydration and the sugars are just enough to help your body recover. The amount of fluid they drank was individualized to equal 1.5 times the amount of weight they each lost during exercise (an indicator of their fluid losses). Our product picks are editor-tested, expert-approved. Several studies confirm the effectiveness and usefulness of chocolate milk for recovery. Twelve studies were included in the systematic review (2, 9, and 1 with high, fair and low quality, respectively) and 11 had extractable data on at least one performance/recovery marker [7 on ratings of perceived exertion (RPE), 6 on time to exhaustion (TTE) and heart rate (HR), 4 on serum lactate, and serum creatine kinase (CK)]. They recovered for 4 hours and then exercised to exhaustion. formId: "d04dc141-dfb1-44b6-ab9f-edd67375a046" The right 3:1 carb-to-protein ratio scientifically shown to refuel and rebuild exhausted muscles. Results: These nutrients can also influence how well athletes bodies replace fluids and electrolytes that are lost. The study compared the performance of eight college-age male runners, who ran for 45 minutes on a treadmill at a moderate pace. Compared against the placebo, the time to exhaustion was about one minute longer for chocolate milk drinkers. Choose protein-rich meals that contain between 20 and 40 grams of protein three to four hours after exercise, which may help you gain muscle and strength. According to research, this beverage has a higher rehydration rate than other sports drinks on the market. Chocolate . A proper sports nutrition diet can be maintained without the use of supplements or specially formulated foods. Chocolate milk assists muscles in recovering quickly after a strenuous workout, as it replenishes fluids and nutrients lost during the workout. Ayurveda recommends giving children a milk shot in the morning. Chocolate Milk as a Recovery Aid 79 over carbohydrate ingestion alone, although not all studies report similar results (5, 30, 34). 1 Milk is an ideal sports recovery beverage because of its unique nutrient package, which includes: carbohydrates, complete protein, electrolytes, and water. 4 Shirreffs SM. We may earn a commission through links on our site. 5 Watson P, Love TD, Maughan RJ, Shirreffs SM.. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. Is Chocolate Milk Good For You After Swimming? However, the study supports chocolate milk as a recovery supplement for adolescents participating in intense training, so we can add it to the growing pile of research about chocolate milk recovery . Furthermore, low-fat chocolate milk is a good source of calcium, which is required for muscle and bone development. Glycogen resynthesis in skeletal muscle following resistive exercise. The test subjects either bicycled or ran for their exercise, so the study doesn't reflect all types of activities, either. Although the study has limitations, researchers believe chocolate milk could be a superior post-workout beverage to competitors, as they specifically mentioned its supposed lower cost when compared to sports drinks. Chocolate milk has a carbohydrate and protein content of 3-4 grams and 0.1 grams, respectively. 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