Home 
Get Fit Athletes Nutrition for Athletes Chocolate Milk, The Workout Recovery Drink
Get Fit Athletes Nutrition for Athletes Chocolate Milk, The Workout Recovery Drink
Chocolate Milk, the Workout Recovery Drink
By: Joella Richard Baker
What do you eat or drink after you workout? Do you even pay attention to your post workout regimen to make sure you are on the road to proper muscle recovery? Most amateur athletes don't. You get your workout in and you head on to your next adventure for the day. We all know how important protein is to building strong muscles, as a result, protein and carbohydrates should be part of your post workout meal. However, did you know that by simply grabbing a low-fat chocolate milk that you will get a significant amount of the protein and carbohydrates your body needs to recover? Well, Michael Phelps does. He is one of the many elite athletes that drink chocolate milk as part of his post workout recovery.Recent studies have shown that after two and four days of intensified training, chocolate milk drinkers had significantly lower levels of creatine kinase - an indicator of muscle damage - compared to when they drank a carbohydrate sports beverage. This study suggests that milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity.
"Athletes who choose chocolate milk can help benefit their body and their training," said Cal Dietz, Head Olympic Strength Coach at the University of Minnesota. That's why coaches are increasingly encouraging teen-athletes to drink low fat chocolate milk to help replenish muscles after practice. Researchers theorize the ratio of carbohydrates and protein in chocolate milk helps muscles recover. Plus, it tastes good and provides nine essential nutrients like calcium, vitamin D and potassium -- nutrients especially important for teen diets."
Researchers at Indiana University found that endurance cyclists who drank chocolate milk after an intense period of cycling were able to work out longer and with more power during a second workout compared to when the same athletes drank a carbohydrate replacement beverage, and just as long as when they consumed a traditional fluid replacement beverage.(1) The researchers concluded that chocolate milk, with its high protein and carbohydrate content, may be an effective and cost-efficient alternative to commercial sports drinks for recovery from intense workouts. Plus, they said "chocolate milk is a drink that is easily available and commonly found in many household refrigerators."
The two-hour window after exercise is so important in building your muscle fibers back up, yet most of us often neglect this as part of our regular fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels. Sweating during exercise not only results in fluid losses, but also important minerals including calcium, potassium and magnesium, all found in chocolate milk.
Furthermore, fitness experts consider chocolate milk an effective (and affordable and enjoyable) option as a post-exercise recovery drink. The Dietary Guidelines for Americans recommend that Americans drink three glasses of lowfat or fat free milk every day. Drinking lowfat chocolate milk after a workout is a good place to start. Best of all, you can buy your chocolate or regular milk at the front desk at our local YMCA as you're leaving. There is no reason not to grab one. Grab a chocolate milk and get your body ready for your next tough workout. I've been drinking chocolate milk for years. It's hands down my favorite post workout drink. Enjoy a glass today!
SOURCE Milk Processor Education Program, Ashley Widmer, +1-312-988-2320,
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
, for Milk Processor Education Program
Source: Weber Shandwick Worldwide