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Chocolate milk could be used as aid for post-exercise recovery
D. loved milk as a boy. When D. helped on the milk-delivery route, he single-handedly drank up the milkman's profits. So, D. was intrigued by the headline, "Chocolate milk: the new sports drink?" Could this be a good reason to have a chocolate milk nightcap or to stock his golf bag with chocolate milk instead of the usual sports drink?
A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism explored the possibility of using chocolate milk as a post-exercise recovery aid. The researchers compared the effects of low-fat chocolate milk (Kroger brand), a carbohydrate replacement drink (Endurox R4) and a fluid replacement drink (Gatorade) on performance.
In the small study, nine trained cyclists first completed a glycogen-depleting exercise. This exercise was designed to deplete the glycogen stored in the muscle. Glycogen is a form of stored energy that is made from glucose. The ability to continue an endurance exercise depends on the amount of glycogen stored in the muscle.
Next, the cyclists drank a standard volume of chocolate milk, carbohydrate replacement drink or fluid replacement drink. They rested for four hours during which time they drank as much water as desired.
Then the cyclists participated in a second bout of exercise. During this bout, a variety of data were recorded, including time to exhaustion and total work. Each cyclist repeated the trial on consecutive weeks with a different beverage. Total time to exhaustion and total work during the second workout were significantly greater after drinking chocolate milk or the fluid replacement beverage compared to the carbohydrate replacement beverage.
For maximum post-exercise recovery, experts recommend an intake of 50 to 75 grams of carbohydrate within 30 to 45 minutes after exercise. According to the study report, ingesting protein along with the carbohydrate has been shown to hasten glycogen synthesis and improve endurance performance. The carbohydrate-to-protein ratio, the type of carbohydrate and the additional nutrients in the chocolate milk may be reasons for its efficacy as a post-exercise recovery aid. Further study is needed, but in the meantime, keep these tips in mind regarding chocolate milk.
Chocolate milk provides calcium, vitamin D, vitamin A and many other nutrients that are not available in sports drinks. The typical American needs to eat or drink more of these nutrients, says Greta Heru, media representative for the Southeast Dairy Association. "Seven out of 10 boys and nine out of 10 girls are not getting the calcium they need," Heru says. Also, chocolate milk may be more convenient and less expensive than other drinks.
In the study, the chocolate milk was used as a recovery aid to replenish glycogen stores, not as a fluid replacement. Water or a sports drink should be used before, during and after exercise to prevent dehydration.
If you drink milk as a recovery aid, for example between games in a tournament or two-a-day practices, store the milk below 45 F. Milk stored at warmer temperatures may cause food-borne illness.
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