Why do strength and conditioning coaches give football players chocolate milk postWO?
It is a severe misapplication of research. How did it come into vogue?
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11-22-2008, 10:35 AM #1
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Why chocolate milk? (will rep 3k+)
Nutrition and Supp Science FAQ:
http://forum.bodybuilding.com/showthread.php?t=139153843&p=849049173&viewfull=1#post849049173
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11-22-2008, 10:38 AM #2
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i would say this came into effect because milk has a good amount of calories in it (at least, whole milk does) and you need those after practice...also, idk the actual ingredient (it's found in PediLite) but somthing in milk helps prevent cramps/dehydration.
I rep U.S. Marines on sight.
9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(
5'6" and completly flat-footed with almost 0% arch
Rugby right now...hopefully can be a runningback next year for football
Everyone wants to fight until they get punched in the mouth
Negged because I refused to nuthug a cocky f*ggot
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11-22-2008, 10:46 AM #3
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I think it also has a great protein/fat/carb ratio for workout recovery. Could be wrong about that one though.
Edit: http://www.fitfiend.com/article-detail.html?id=144
Protein Content
Post-workout chocolate milk is beneficial because of its protein content. Every cup contains between 8 and 11 grams of protein, with the Clover and Bravo Foods brands containing the most. Ideally, you?ll want to consume between 15 g and 25 g of protein after a workout, which equates to 500 ml to 750 ml of chocolate milk.
Also, a study in the American Journal of Clinical Nutrition found that, when taken immediately after exercise, milk-based proteins promote greater muscle protein synthesis than soy-based proteins.
Finally, another reason why post-workout chocolate milk is beneficial is because cow?s milk contains about 80% casein protein content and 20% whey protein content. This is ideal because the whey protein is fast-acting, allowing amino acids to get right into the muscle tissue, while the casein protein is digested slower, providing a steady stream of amino acids over a lengthier period of time.
Carbohydrate Content
Turning to post-workout chocolate milk immediately following your lifting sessions is a smart move because of the types of carbohydrates it provides. The total carbohydrate count will vary depending upon the brand you choose, with most coming in around 20-25 grams of carbohydrates. The highest carb count is found in Hershey?s 2% Chocolate Milk, which rings in at 31 grams, while Hood?s Calorie Countdown 2% Chocolate Milk has the lowest carb count (5 grams).
This sugar will cause a spike in insulin levels, driving the glucose molecules into the muscle tissue, and replenishing the energy stores for your next workout. Without this insulin spike, you?re going to be looking at a slower recovery period, which could mean more time out of the gym.
A study by the International Journal of Sports Nutrition had subjects perform three interval-style, exhaustion workout sessions on separate days, and then monitored the recovery that was demonstrated. The subjects either consumed chocolate milk post-workout or a carbohydrate replacement fluid.
It was seen that after the recovery period was over, those who were drinking post-workout chocolate milk showed enhanced performance between the interval sessions, indicating that the carbohydrates in chocolate milk were doing a better job in recovery than the carbohydrates in the replacement beverage.
Calcium Content
Finally, drinking post-workout chocolate milk is a smart move because of its calcium content. Calcium is one of the minerals that plays a critical role in the ?power stroke? -- when the individual muscle fibers generate tension through a cross-bridge cycling pattern, causing contraction to take place. The calcium ions are what bind to the plasma membrane and send one of the first signals to stimulate the power stroke. So, without enough calcium ions in the body, this process will not take place optimally.
By drinking post-workout chocolate milk you will increase your daily calcium intake, and increase the likelihood of an optimal power stroke. Most brands average between 300 mg and 400 mg of calcium, but if you opt for Hershey?s Chocolate Milk, you?ll get 500 mg per cup.Last edited by djwolford; 11-22-2008 at 10:51 AM.
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11-22-2008, 10:46 AM #4
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11-22-2008, 10:51 AM #5
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haha well a LOT of coaches (espically highschool) have been misinformed on their research, such as telling athletes 2 avoid powercleans, dont go 2 parallel on squat, and not goin heavy on bench. my old coach even used 2 tell us that we shouldnt do military presses...but whut can u do to change their mind? haha
I rep U.S. Marines on sight.
9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(
5'6" and completly flat-footed with almost 0% arch
Rugby right now...hopefully can be a runningback next year for football
Everyone wants to fight until they get punched in the mouth
Negged because I refused to nuthug a cocky f*ggot
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11-22-2008, 11:14 AM #6
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11-22-2008, 11:42 AM #7
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11-22-2008, 11:49 AM #8
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Study Shows Chocolate Milk May Help Athletic Performance
By Richard Sine
WebMD Health News
Feb. 24, 2006 -- During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races.
Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise.
The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, was small in scale; it was partially funded by the dairy industry. But dietitians say the study should help to counter the notion that high-tech, expensive supplements are better than whole foods when it comes to athletic performance. They also note that milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can't match.
"[Milk] is a sports drink 'plus,'" Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. "It will supply you with things you need whether or not you're working out."
The study builds on findings that intense endurance exercise reduces the muscles' supply of stored glucose, or glycogen, a key source of fuel for exercise. To maximize glycogen replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout.
Milk vs. Sports Drinks
Common sports drinks such as Gatorade supply those carbs, as well as fluids and electrolytes lost through sweat. However, more recent research suggests that adding protein to the mix may further hasten recovery. Hence the new wave of drinks such as Endurox R4 that include protein as well as higher doses of carbs.
In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.
The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD.
But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.
Edward F. Coyle, PhD, a researcher on exercise and hydration at the University of Texas, tells WebMD the trial would have been stronger if the researchers had also tested the effect of flavored water or another dummy (placebo) drink.
The study was partly funded by the Dairy and Nutrition Council, an industry group. Coyle says that the study's reliance on industry funding is not unusual in the world of sports research, as federal funding for such research is hard to come by.
A Cheaper Alternative?
While rapid nutrient replacement may not be important for casual exercisers, it can make a big difference in performance for competitive athletes who work out vigorously once or twice a day, says Roberta Anding, a sports dietitian and spokeswoman for the American Dietetic Association.
Anding has long recommended chocolate milk for young athletes who come to her practice at Texas Children's Hospital in Houston. For children and teenagers from lower-income families, it doesn't make sense to spend serious money on sports drinks when they can get milk as part of a subsidized lunch program, she tells WebMD. The only advantage of sports drinks, she notes, is that they never spoil.
Ayoob estimates that more than two-thirds of teenagers should be drinking more milk anyway because they don't get enough calcium in their diets. He also recommends milk for its vitamin D and potassium content. "For me, this is a no-brainer," he says.
Now rep me son...Last edited by Fullback7; 11-22-2008 at 12:08 PM.
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11-22-2008, 12:47 PM #9
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11-22-2008, 12:52 PM #10
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I rep U.S. Marines on sight.
9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(
5'6" and completly flat-footed with almost 0% arch
Rugby right now...hopefully can be a runningback next year for football
Everyone wants to fight until they get punched in the mouth
Negged because I refused to nuthug a cocky f*ggot
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11-22-2008, 01:18 PM #11
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11-22-2008, 01:28 PM #12
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11-22-2008, 01:30 PM #13
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11-22-2008, 02:20 PM #14
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Repped.
No.
Your article speaks to the crux of my argument. The chocolate milk "movement" postWO is based off a misapplication of research. The athletes were cyclists, training fasted to glycogen depletion. The parameters used to test recovery are not necessarily applicable to those of strength athletes.
The fact you'd post this article, then expect me to rep you, is absurd. Since I highly doubt you've read the research, I'll post a link to an earlier post of mine on this issue, which compelled me to start this thread.
http://forum.bodybuilding.com/showpo...1&postcount=21
The football players at my school are given protein+carb shakes postWO.Nutrition and Supp Science FAQ:
http://forum.bodybuilding.com/showthread.php?t=139153843&p=849049173&viewfull=1#post849049173
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11-22-2008, 02:25 PM #15
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11-22-2008, 02:30 PM #16
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11-22-2008, 02:35 PM #17
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11-22-2008, 02:49 PM #18
Milk is the only real world alternative to a PWO shake. Milk has a long history with bodybuilding and is far from being "broscience". Dieting is the only time that consuming milk becomes questionable. Milk and squats is some killer old school sh!t that stands up to the test of time.
I have no E-stats to post but this is my Journal:
http://forum.bodybuilding.com/showthread.php?t=142431291
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11-22-2008, 03:11 PM #19
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11-22-2008, 04:16 PM #20
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Ample dietary fat intake is going to support testosterone levels, not necessarily raise them.
In response to the second point, fat is fine postWO (assuming sufficient protein and carbohydrates). Unless the trainee is working to depletion in a fasted state, there is no need for the "fast-digesting" shake.
Here's a research review, by Alan Aragon, on the issue...
http://user210805.websitewizard.com/...R-Jan-2008.pdf
(read pages 3 - 5)Nutrition and Supp Science FAQ:
http://forum.bodybuilding.com/showthread.php?t=139153843&p=849049173&viewfull=1#post849049173
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11-22-2008, 05:08 PM #21
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I'm surprised that no one's mentioned that milk is a lot less expensive than some overpriced designer whey.
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11-22-2008, 06:06 PM #22
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Not really. One can get a gallon of milk for $3/4, and each gallon has 128g of protein. A typical scoop of whey costs about $0.45 and has 23g of protein, which comes out to about $2.70 for 138g of protein. Granted, I realize that milk is mainly casein and has extra calories/fat/carbs one may find useful on a bulk, I'm just saying that whey is pretty cheap.
http://voidempathy.blogspot.com/
It has words and stuff
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11-22-2008, 06:33 PM #23
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11-23-2008, 11:22 AM #24
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11-23-2008, 02:39 PM #25
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11-23-2008, 02:48 PM #26
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11-23-2008, 06:43 PM #27
Drinking non-fat or low-fat chocolate milk post workout is most likely a misapplication of the study you posted and various other endurance training studies. As you noted, most people have the misconception that the most important part of a post strength workout shake is rapid glycogen replenishment, and chocolate milk's good amount of simple carbs will be necessary for this.
It also tastes good and is seemingly more cost-efficient than having to purchase a dedicated post workout formula. And the dogma that glycogen needs to be rapidly replenish is why they go with low fat chocolate milk since the fat would supposedly slow down the replenishment. However, as you stated, glycogen won't necessarily be in such a depleted state after strength training. So having fat PWO shouldn't be a problem.
Chocolate milk post workout still provides a good amount of calories from protein and carbs which will help with protein synthesis. ( http://www.the-aps.org/press/journal/04/7.htm ) So it's not that bad of a choice even though it's not optimal. What would be a better choice would be some type of dedicated post workout shake such as WMS+hydrolyzed whey+BCAAs followed by a regular solid meal about an hour later. I guess simply buying and handing out chocolate milk is more convenient and of course the coaches can't control what their athletes eat an hour after practice.
Here's a good article you'll find interest in:
http://www.raisethebarr.net/index.ph...out-Myths.html
It mentions the various myths and broscience surrounding post workout nutriton.
Care to elaborate on that?Last edited by shughes123; 11-23-2008 at 06:57 PM.
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11-23-2008, 07:06 PM #28
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11-23-2008, 07:31 PM #29
- Join Date: Oct 2008
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I rep U.S. Marines on sight.
9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(
5'6" and completly flat-footed with almost 0% arch
Rugby right now...hopefully can be a runningback next year for football
Everyone wants to fight until they get punched in the mouth
Negged because I refused to nuthug a cocky f*ggot
-
11-23-2008, 07:47 PM #30
- Join Date: Oct 2008
- Location: South Carolina, United States
- Age: 31
- Posts: 1,958
- Rep Power: 0
I rep U.S. Marines on sight.
9/26 - 165lb, 245 bench, 345 squat, 430 deadlift ,205 powerclean, 4.75 40, Must haz moar speedz and x-plosion :(
5'6" and completly flat-footed with almost 0% arch
Rugby right now...hopefully can be a runningback next year for football
Everyone wants to fight until they get punched in the mouth
Negged because I refused to nuthug a cocky f*ggot
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