Chocolate Milk - Nature's Recovery Drink?
(June 2, 2011) New research suggests an effective recovery
drink may already be in your refrigerator: lowfat chocolate milk.
lowfat chocolate milk after a tough workout helped give both trained
and amateur athletes a post-exercise training advantage, according
to three new studies presented at the American College of Sports Medicine
and published in the June 2011 Journal of Strength and Conditioning
in the studies who had a post-exercise lowfat chocolate milk
with the right mix of carbs and high-quality protein had improved
training times, better body composition (more muscle, less fat) and
were in better shape than their peers who drank typical sports beverages
with carbohydrates only.
related studies, researchers at the University of Texas at Austin
compared the recovery benefits of drinking lowfat chocolate milk after
exercise to a carbohydrate beverage with the same calories (similar
to a typical sports drink) and calorie-free beverages. The new research
linked drinking lowfat chocolate milk after strenuous exercise to:
Performance: Following an exhausting ride, trained cyclists had
significantly more power and rode faster, shaving about six minutes,
on average, from their ride time when they recovered with lowfat chocolate
milk compared to a carbohydrate sports drink and calorie-free beverage.
The 10 cyclists rode for 90 minutes at a moderate intensity followed
by 10 minutes of high intensity intervals. During a four-hour recovery
period, they drank one of the three recovery beverages immediately
and two hours later before heading on a second 40 kilometer ride.
Exercise Adaptation: Compared to the other recovery drinks, chocolate
milk drinkers had twice the improvement in V02max a measure
of aerobic fitness and adaptation after a 4.5 week cycling
regimen that included intense exercise five days a week, followed
by one of the three recovery beverages. The study included 32 healthy
but untrained male and female cyclists.(2)
Body Composition (More Muscle, Less Fat): Chocolate milk drinkers
gained more muscle and lost more fat during training, with a 3 pound
lean muscle advantage at the end of the 4.5 weeks compared to athletes
who grabbed a carbohydrate drink. The 32 healthy but untrained male
and female cyclists rode for one hour, five days a week and drank
one of the three recovery beverages immediately following and one
hour post-exercise. (3)
our research suggests that lowfat chocolate milk easily accessible
for most athletes can improve performance and aid training
for trained and amateur athletes faced with tough routines,"
said John L. Ivy, Ph.D, lead researcher on the University of Texas
at Austin studies. "We may need more research to understand
the exact mechanisms, but there's something that chocolate milk
naturally has that likely gives it the post-exercise advantage."
agree the two-hour window after exercise is an important, yet often
neglected, part of fitness routine. After strenuous exercise, this
post-workout recovery period is critical for active people at all
fitness levels to help make the most of a workout and stay in top
shape for the next workout.
Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Wang B, Liao
YH, Kammer L, Liu Y, Hwang J, Dessard BM, Ivy JL. Postexercise carbohydrate-protein
supplementation improves subsequent exercise performance and intracellular
signaling for protein synthesis. Journal of Strength and Conditioning
Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Liu Y, Wang B,
Dessard B, Kleinart M, Healy M, Lassiter G, Ivy JL. Aerobic exercise
training adaptations are increased by post-exercise carbohydrate-protein
supplementation [Abstract]. In: American College of Sports Medicine
58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr D-29.
McCleave EL, Ferguson-Stegall L, Ding Z, Doerner PG, Liu Y, Kammer
L, Wang B, Wang W, Hwang J, Ivy JL. Effects of aerobic training and
nutritional supplementation on body composition, immune cells and
inflammatory markers [Abstract]. IN: American College of Sports Medicine
58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr C-24.
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