Chocolate Milk, a post-workout miracle!

[Echo811]

PLEASE READ! Read till the " ## " for the shortened version. Or read the whole thing for the full version. To get the best results from your training, ensure that your post-workout drink or meal is up to par. After your workout, your body is most receptive to using amino acids to repair muscle tissue, while using carbohydrates to restore muscle glycogen.

One of the best post-workout options is chocolate milk. Most prepared chocolate milk beverages are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to regular skim milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.

Do make note, though, that different brands will vary in total calorie content, so even across the 1% varieties, the fat content may be the same, but total calorie content (typically ranging from 90 to 200 per 250 ml) will differ.

Here’s why post-workout chocolate milk tops the list when it comes to fueling yourself after a hard session at the gym.
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 and 25 grams of protein after a workout, which equates to 500 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 to 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 consumed either chocolate milk or a carbohydrate replacement fluid post-workout.

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 and 400 mg of calcium, but if you opt for Hershey’s Chocolate Milk, you’ll get 500 mg per cup.
Milk It
Chocolate milk has a bad rep for being full of sugar, but perception is quickly changing and people are turning to it after their workout sessions. So, there’s no need to spend tons of money on mixing up some fancy post-workout beverage -- consider using simple chocolate milk instead.

*****References:
ASKMEN.com, Armstrong, D. (2007) Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of isonitrogenous and isoenergetic soy-protein beverage. American Journal of Clinical Nutrition. Vol. 85, No. 4; 1031-1040.
Hulmi, JJ. Et al. (2008) Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids, July 27.
Fly, A.D. et al. (2006) Chocolate milk as a post-exercise recovery aid. International Journal of Sports Nutrition and Exercise Metabolism. 16; 78-91.

[Mitchy321]

I do love my chocolate milk after a workout. Remember reading an article in mens health about it being great too

[Landon12]

Didn't read. Way too long, sorry OP. Edit in cliffs of the post. Looks good, but most won't read because of length.

[Energized]

Read. I've always been getting a chocolate milkshake after workouts from McDonalds so I guess I'm doing something right?

[Echo811]

It is kinda long =/ But it's worth it to read, and the last paragraph is just references to where I got the material, so it's not as long as it looks.

[TorontoSol]

Thanks, this is a good read! I'd been toying with the idea of chocolate milk but hadn't really looked into it so this was a great bit of information. So...if given the option between this and a post-workout protein (e.g. IsoFlex's Whey - chocolate flavour, of course) which would you reach for? Buying in bulk the per serving cost comes down, so hypothetically if that's not an issue, would the higher protein of the powder be preferable or would the combo with the natural milks sugar and casein, etc. be more beneficial?

(And I didn't mind the length as the material wasn't dry and seriously, it only takes a minute or two to get through. How can people be driven with their workouts but lazy with their mind?)

[rkalsow]

Shortened it up for you for the slow kids who don't know why chocolate milk is beneficial. (AKA no need for this post)

Quality EFA's
Quality carbohydrates
Quality protein
Milk has been shown to help increase IGF-1/2 Factors.

Bam done.

[Mobster1995]

1 liter of chocolate yazooo damn <3