chocolate milk, good post workout drink? - Tilted Forum Project Discussion Community

VirFighter · 05-10-2006, 07:57 PM

So, I've heard from many people, is it true? Is a glass of chocolate milk a good post work out drink? Would it be a better base for a protein shake than plain old skim milk?

(When I buy chocolate milk I get the soy variety, but the question was meant for both soy and regular chocolate milk)

Willravel · 05-10-2006, 08:13 PM

Yes and no. Yes, it has protien, carbohydrates and fats in excelent proportions. It has Vitamin D, Riboflavin, Calcium and Phosphorus. It also has processed sugar and probably high fructose corn syrup and crap like that to make the chocolate milk sweet. If you can find a chocolate milk with milk, sugar, and cocoa...go for it. Make sure it doesn't have too much sugar, but the calories will help you out (it's better to get calories from non processed sources). Avoid the stuff with words that doctors wouldn't recognise (sweetners, emulsifiers, preservatives, artifical coloring, etc.).

Redlemon · 05-11-2006, 08:15 AM

This was in the news about a month ago:

Quote:

Originally Posted by The Clarion-Ledger

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.

newtx · 05-11-2006, 09:19 AM

If you are trying to gain weight it should work well. If trying to build muscle and burn fat I'd skip it.

Rodney · 05-11-2006, 01:08 PM

Chocolate milk -- the low-fat kind -- is a pretty good post-weight-workout meal, _with_ some protein powder in it. I used to use chocolate-flavored protein powder with 1-percent milk, and would shoot a little chocolate syrup in to make the choco flavor more intense -- I could also control the sweetness that way.

Or you can just keep a can of sweetened cocoa around and mix up your own "chocolate milk" as needed. The cocoa powders we keep around use sugar, not high fructose corn syrup. So it shouldn't be hard to find that kind.

thingstodo · 05-13-2006, 12:33 PM

Basically you need a 4-1 ratio of carbs to protein. You can do the math on whatever you are using from there. There is a big difference in skim vs. whoe milk in terms of fats and the type of fats.

I'd personally add some protein to the milk and perhaps even a banana if it was a good workout. Sports drinks only replace electrolytes and can have lot's of refined sugar - which isn't good for you. I think Cytomax is one of the better sports drink powders to use. Check that stuff out instead of Gatoraide or Poweraide.

Nimetic · 05-14-2006, 02:26 AM

I saw something on this last year, in an old bodybuilding mag. So I guess it came from an old study.

Myself, I personally doubt that there's as much advantage in "special preparations" drinks etc as manufacturers claim. Having said that, I find that anything with a touch of carbs is great after a long workout (2hrs plus) particularly if I have to drive home.

I don't do protein until later (and even though, only after weight sessions). I figure that it's a waste really, until my body settles a little.

In the summer, I think electrolyte replacement is potentially useful - because I sweat gallons. But I won't touch most commercial sports drinks, the ingredients list has me thinking that this is a soft drink, minus bubbles, plus a touch of salt.

Anyways, I rarely cramp up - so my salt loss must be fairly low.

thingstodo · 05-14-2006, 08:24 AM

There is a lot of research out there about how you need to refuel within 45 minutes of a workout, with a 4-1 ratio. That helps your muscles recover faster when they need stuff the most. Eating later doesn't have the same direct benefits. Also, even when doing cardio you need to refuel the muscles you used, not just with lifting.

Protein and complex carbs are keys to all this recovery - ESPECIALLY if you work out for two hours!!

05-10-2006, 07:57 PM	#1 (permalink)
VirFighter Insane Location: Raleigh, NC / Atlanta, GA	chocolate milk, good post workout drink? So, I've heard from many people, is it true? Is a glass of chocolate milk a good post work out drink? Would it be a better base for a protein shake than plain old skim milk? (When I buy chocolate milk I get the soy variety, but the question was meant for both soy and regular chocolate milk) __________________ "The South is gonna boogie again" - Disco Stu

05-11-2006, 01:08 PM	#5 (permalink)
Rodney Observant Ruminant Location: Rich Wannabe Hippie Town	Chocolate milk -- the low-fat kind -- is a pretty good post-weight-workout meal, _with_ some protein powder in it. I used to use chocolate-flavored protein powder with 1-percent milk, and would shoot a little chocolate syrup in to make the choco flavor more intense -- I could also control the sweetness that way. Or you can just keep a can of sweetened cocoa around and mix up your own "chocolate milk" as needed. The cocoa powders we keep around use sugar, not high fructose corn syrup. So it shouldn't be hard to find that kind. Last edited by Rodney; 05-11-2006 at 01:12 PM..

05-13-2006, 12:33 PM	#6 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	Basically you need a 4-1 ratio of carbs to protein. You can do the math on whatever you are using from there. There is a big difference in skim vs. whoe milk in terms of fats and the type of fats. I'd personally add some protein to the milk and perhaps even a banana if it was a good workout. Sports drinks only replace electrolytes and can have lot's of refined sugar - which isn't good for you. I think Cytomax is one of the better sports drink powders to use. Check that stuff out instead of Gatoraide or Poweraide. __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

05-14-2006, 08:24 AM	#8 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	There is a lot of research out there about how you need to refuel within 45 minutes of a workout, with a 4-1 ratio. That helps your muscles recover faster when they need stuff the most. Eating later doesn't have the same direct benefits. Also, even when doing cardio you need to refuel the muscles you used, not just with lifting. Protein and complex carbs are keys to all this recovery - ESPECIALLY if you work out for two hours!! __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

05-10-2006, 08:13 PM	#2 (permalink)
Willravel ... a sort of licensed troubleshooter.	Yes and no. Yes, it has protien, carbohydrates and fats in excelent proportions. It has Vitamin D, Riboflavin, Calcium and Phosphorus. It also has processed sugar and probably high fructose corn syrup and crap like that to make the chocolate milk sweet. If you can find a chocolate milk with milk, sugar, and cocoa...go for it. Make sure it doesn't have too much sugar, but the calories will help you out (it's better to get calories from non processed sources). Avoid the stuff with words that doctors wouldn't recognise (sweetners, emulsifiers, preservatives, artifical coloring, etc.).

05-11-2006, 09:19 AM	#4 (permalink)
newtx Addict	If you are trying to gain weight it should work well. If trying to build muscle and burn fat I'd skip it.

05-14-2006, 02:26 AM	#7 (permalink)
Nimetic Junkie Location: Melbourne, Australia	I saw something on this last year, in an old bodybuilding mag. So I guess it came from an old study. Myself, I personally doubt that there's as much advantage in "special preparations" drinks etc as manufacturers claim. Having said that, I find that anything with a touch of carbs is great after a long workout (2hrs plus) particularly if I have to drive home. I don't do protein until later (and even though, only after weight sessions). I figure that it's a waste really, until my body settles a little. In the summer, I think electrolyte replacement is potentially useful - because I sweat gallons. But I won't touch most commercial sports drinks, the ingredients list has me thinking that this is a soft drink, minus bubbles, plus a touch of salt. Anyways, I rarely cramp up - so my salt loss must be fairly low.