Life As We Know It: The skinny on Chocolate Milk

"Just because you accept help from someone, doesn't mean you have failed. It just means you're not in it alone." ~Eric, from the film "Life As We Know It" 2010

Rapid workout recovery drink–Chocolate milk!

Posted by Kelley Schall at 1:01 AM

Source: Athletic Foodie

Chocolate milk clearly isn’t just a favorite among the elementary school crowd anymore. Recently, it has received quite a bit of attention for its effectiveness in promoting recovery after exercise (references below). Current research supports these claims. One study compared the benefits of chocolate milk as a recovery drink with two popular sports drinks. Chocolate milk was found to improve recovery after exhaustive exercise by increasing performance in future workouts in a group of cyclists.

Carbs and Protein: Chocolate Milk

The effectiveness of chocolate milk is due to its unique nutrient composition. Research indicates that a 4:1 ratio of carbohydrates to protein is beneficial during recovery. The proportion of carbohydrates to protein in chocolate milk is consistent with these recommendations. The carbohydrates in chocolate milk are simple sugars that are quickly absorbed to replace energy stores. These sugars include lactose, which occurs naturally in cow’s milk, and added sugars.

Non-dairy milks are free of lactose and contain added sugars as the primary source of carbohydrates. While unsweetened varieties are available, they do not contain the carbohydrates your body needs to refuel after exercise. If you prefer nondairy milk, opt for chocolate soymilk after a workout. It contains a similar amount of protein as cow’s milk. Be aware that rice and almond milk may contain as little as 1 -2 grams of protein per serving and may not be as beneficial during recovery.

There are a few other points to consider when purchasing chocolate milk. First, look for fat free or low fat (1%) varieties. Many brands are made with whole milk that contains higher amounts of saturated fat. Next, be aware of what type of sweetener is used. Avoid varieties that contain high fructose corn syrup if possible. Try Horizonor Silk brands, which are made with natural ingredients. They even come in convenient single-serving containers that are perfect on-the-go.

Trying to avoid added sugars? This easy chocolate shake recipe is naturally sweetened with ripe banana. It contains the same amount of protein as an 8 ounce serving of chocolate milk, plus complex carbohydrates and fiber. Potassium from the banana and sodium from the milk help replace electrolytes lost with sweat during exercise.

Chocolatey Banana Recovery Shake Recipe:

1 cup milk of your choice

1 medium banana, frozen

2 tsp. unsweetened cocoa powder

¼ tsp. vanilla or almond extract

Blend all ingredients together in a blender until smooth. For an extra boost of protein, try adding 2 tablespoons of almond butter or a scoop of your favorite protein powder. Enjoy!

Always make sure to drink your chocolate milk within thirty minutes of your workout, and hydrate with plenty of water!

Reference:

Ivy, J. L., P. T. Res, R. C. Sprague and M. O. Widzer.  Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity.  Int. J. Sport Nutr. Exerc. Metab. 13:388-401, 2003.

Thomas, K., P. Morris, and E. Stevenson. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.Appl. Physiol. Nutr. Metab. 34(1):78-82, 2009.