Chocolate Milk for post workout

[themaroonpearl]

I have heard that chocolate milk post workout is benificial because of the carb quantity. I have been taking my BCAA's and Creatin with chocolate milk after lifting. Does anyone know of any articles related to this?

[McFarr]

hahaha not that i know of, but im sure they just say chocolate as opposed to whole milk because of its sugar added caloric content.

[Vipersg123]

Originally Posted by McFarr

hahaha not that i know of, but im sure they just say chocolate as opposed to whole milk because of its sugar added caloric content.

Its a bit of an old study but it came out that people who had chocolate milk post workout saw better gains than those who did not... which is clear as to why this would happen. Carbs+protein post workout = better than no carbs+protein post workout.

[bigjake64]

u dont wanna take it with the creatine cuz of the fat in the milk slowing digestion and absorption ... that might also slow down the digestion of ur bcaa's ... id say stick with maltodextrin, oats or even straight dextrose but stay away from the fats PWO

[longsnapper50]

i have also hearded this. the argument for this is chocolate milk hase the best ration of macros. is this true? maby for some but not for others. and there are proven better options of protein post workout (whey). u can do this if u want. but a whey shake is the better option.

i actually had a teacher who is a certified personal trainer tell me this. i explained my side of it and he looked at me and just said i was wrong and he knew more about nutrition than me (he gave no further explanation to his side of the discussion). he also trained our girls volley ball team lol.

oh and btw this isint a science question. delete it

[joeflex73]

Originally Posted by bigjake64

u dont wanna take it with the creatine cuz of the fat in the milk slowing digestion and absorption ... that might also slow down the digestion of ur bcaa's ... id say stick with maltodextrin, oats or even straight dextrose but stay away from the fats PWO

There's becoming an argument for post workout fats, this study in this discussion using whole milk compared with skim. This is still preliminary but promising for at least moderate post workout fat consumption.

http://forum.bodybuilding.com/showthread.php?t=6097211

[Loomy]

this is actually a good science question because we can point out that not only does milk have a lot of sugar anyway, but chocolate milk has a TON of sugar ADDED! And we KNOW that a surge of insulin caused by carbohydrate after workout provides POSITIVE RESULTS.

[kerplunk]

Chocolate milk as a post-exercise recovery aid.
Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM.

Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University, Bloomington 47405, USA.

Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.

[BrainSlayer]

At the recent Beijing Olympic Games chocolate milk was conspicuous by its presence with high profile athletes such as American multiple gold-medal winning swimmer, Michael Phelps regularly seen drinking it.

Bicarbonate soda was another legal performance enhancer said to have won favour among some athletes. Others included mushrooms, caffeine, cherry juice and honey.

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.
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Consuming milk can assist muscle recuperation after exercise

By Shane Starling

26-Aug-2008 - Consuming milk can assist muscle recuperation after exercise according to a study published in the August edition of the Journal of Applied Physiology, Nutrition and Metabolism.

The researchers found certain proteins and carbohydrates found in milk assisted in mitigating exercise-induced muscle damage (EIMD).

Four groups of six healthy males consumed semi-skimmed milk, a milk-based carbohydrate-protein supplement (milk-based CHO-P), water or a sports drink after inducing EIMD.

Delayed-onset muscle soreness (DOMS), isokinetic muscle performance, creatine kinase, and myoglobin were assessed immediately before and 24 and 48 hours after EIMD.

The study found DOMS was not significantly different (p > 0.05) between groups at any time but other measures were in favour of milk and milk-based supplements.

"At 48 hour post-EIMD, milk and milk-based protein?CHO supplementation resulted in the attenuation of decreases in isokinetic muscle performance and increases in creatine kinase and myoglobin," the researchers wrote.

"This study supports the growing volume of literature which suggests that milk is a powerful post exercise recovery aid," said Dr Judith Bryans, a registered nutritionist and director of The Dairy Council in the UK.

"Previous research has shown milk to be an effective rehydration solution, while this is the first study to suggest that drinking milk following muscle-damaging exercise may decrease muscle damage."

EIMD occurs when protein structures break down within the muscle, and reduces muscle performance.

"The results found that, when consumed immediately after resistance-based muscle damaging exercise, both semi-skimmed milk and milk-based CHO-P helped to preserve more muscle than either the sports drink or water," the Dairy Council said.