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Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Chocolate milk instead of sports drinks? on 06/07/2010 16:54:37 MDT Print View

Study Shows Carbohydrates and Protein in Chocolate Milk Help Muscles Recover From Exercise

By Charlene Laino
WebMD Health News

Reviewed By Laura J. Martin, MD

June 4, 2010 -- Fat-free chocolate milk beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise, researchers report.
The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut.

"It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.

The research involved eight male runners in good physical shape who ate a balanced diet for two weeks. At the end of each week, they took a fast paced, 45-minute run.

Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.

Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage.

Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says.

The findings were presented at the American College of Sports Medicine conference in Baltimore this week.

While only men were studied, one would expect women to gain the same post-workout benefits from chocolate milk, he says.

While the studies were small, there's no reason not to reach for fat-free chocolate milk after your next workout, says sports nutritionist Nancy Clark, MS, RD, of Healthworks Fitness Center in Chestnut Hill, Mass.

"Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery," she tells WebMD.

Jack H.
(Found) - F

Locale: Sacramento, CA
Re: Chocolate milk instead of sports drinks? on 06/07/2010 17:01:39 MDT Print View

Yep, that's been known for at least a few years. I've been enjoying that research! Chocolate milk tastes better than pickle juice (another supermarket electrolyte mix).

Robert Blean
(blean) - MLife

Locale: San Jose -- too far from Sierras
Re: Chocolate milk instead of sports drinks? on 06/07/2010 17:21:23 MDT Print View

Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.
Why is that any surprise? Carbohydrate-only sports drinks are used during exercise. After-exercise recovery drinks are protein based.

The citation would be a lot more impressive if it compared chocolate milk to the special after-exercise protein drinks. As is, it is a useless apples-to-oranges comparison.

--MV

Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Re: Re: Chocolate milk instead of sports drinks? on 06/07/2010 17:42:37 MDT Print View

"As is, it is a useless apples-to-oranges comparison."

Well, chocolate milk is cheaper...

There have been plenty of studies comparing milk to specialised sports carb/protein post exercise drinks, and generally milk compares favourably. I merely posted this as in the past I've seen folks on this forum posting that they are drinking electrolyte drinks when they get into camp. I'm just pointing out that maybe some non-fat chocolate milk powder would be a better and cheaper option. Personally I prefer to eat a real meal full of carbs and protein, but for those that just treat food as fuel, might be a useful tip.

Tom Kirchner
(ouzel) - MLife

Locale: Pacific Northwest/Sierra
Re: Chocolate milk instead of sports drinks? on 06/07/2010 17:46:49 MDT Print View

"Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.

Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage."

It's no surprise that muscle protein synthesis was superior with the chocolate milk, since the sports beverage contained no protein and, therefore, none of the amino acids required for muscle protein synthesis.

"Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says."

It would be interesting to know the composition of the sports beverage before drawing wider conclusions about the superiority of fat free chocolate milk over sports beverages for glycogen replenishment. Which carbohydrates did it contain? Some sports beverages contain only sucrose and fructose, others glucose/maltodextrin or 100% maltodextrin or glucose, etc. Carbohydrates are absorbed with varying efficiency in that critical 30-60 post exercise minute window, with glucose and galactose being most efficiently absorbed. Galactose is found in dairy products, which would explain the high absorption efficiency/glycogen replenishment result for chocolate milk in the study. The unanswered question in my mind remains the type(s) of carbohydrate in the sports beverage. Until we know that, drawing broad conclusions would be premature.

Reference: Carbohydrates in human nutrition
www.fao.org/docrep/w8079e/w8079e0k.htm

Edited by ouzel on 06/07/2010 18:41:24 MDT.

Rod Lawlor
(Rod_Lawlor) - MLife

Locale: Australia
What about beer? on 06/07/2010 17:47:40 MDT Print View

This is the study I really want to see. Some sort of justification for the beer (or two) I like after my run. Surely this is a good source of carbohydrate.

Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Re: Re: Chocolate milk instead of sports drinks? on 06/07/2010 19:22:17 MDT Print View

My browser keeps crashing when I try to post the links, so I'll just leave it to you to go to PubMed and search for "chocolate milk exercise". You'll find quite a few studies, including isocaloric drinks (same carbs/protein and fat as chocolate milk) as well as plain carb drinks. Chocolate milk is as good as or better than the commercial drinks tested, and it's cheaper. You'll have to access the full papers to find out the exact carbohydrates used.

Edited by retropump on 06/07/2010 20:16:28 MDT.

Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Re: What about beer? on 06/07/2010 19:24:27 MDT Print View

I'm afraid alcohol, even in moderation, can decrease your exercise capacity by up to 24 hours following consumption. Sorry, no way to get an ergogenic effect from alcohol :(

Miguel Arboleda
(butuki) - MLife

Locale: Kanto Plain, Japan
Re: What about beer? on 06/07/2010 20:12:28 MDT Print View

But you don't feel the pain! Surely that can have its advantages? ;^P

Rod Lawlor
(Rod_Lawlor) - MLife

Locale: Australia
one hour later on 06/07/2010 21:15:57 MDT Print View

That's okay, I'll just schedule my runs for an hour later each day.

Doug I.
(idester) - MLife

Locale: MidAtlantic
Re: one hour later on 06/07/2010 21:17:51 MDT Print View

I just drink lowfat chocolate scotch. Works like a charm.....

YAMABUSHI !
(THUNDERHORSE) - F
Its Science! on 06/08/2010 12:43:38 MDT Print View

Ron Bulking Up

Drinking Chocolate Milk has been considered a poor man's protein shake since the 70's. A really great addition to your kitchen but dairy doesnt agree with everyone. Yet is is a cheap staple of the big man kitchen!

Huge Man recipe:

2 cups of milk
2 cups of ice cream
1/2 cup of peanut butter
2 scoops of protein powder
4 tablespoons of chocolate syrup


Total Calories: ~2,090 kcal
Total Protein: ~104 g
Shake Bomb


http://www.wired.com/wiredscience/2007/08/drinking-milk-a/

Tom Kirchner
(ouzel) - MLife

Locale: Pacific Northwest/Sierra
Re: Its Science! on 06/08/2010 18:47:29 MDT Print View

"Yet is is a cheap staple of the big man kitchen!"

Man, from the looks on those 2 mugs you should've added 4 tbsp of Metamucil. ;))

Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Re: Its Science! on 06/08/2010 19:05:53 MDT Print View

2 cups of milk
2 cups of ice cream
1/2 cup of peanut butter
2 scoops of protein powder
4 tablespoons of chocolate syrup

Yum!!

Ike Mouser
(isaac.mouser) - F
nestle milo on 06/08/2010 19:55:10 MDT Print View

tastes like choclate milk, but has an insane amount of vitamins and minerals.

Lynn Tramper
(retropump) - F

Locale: The Antipodes of La Coruna
Re: nestle milo on 06/08/2010 20:14:15 MDT Print View

Milo has a lot more carbs and a lot less protein than skim milk, so it may be closer to a sports drink than a milk product in terms of helping with recovery. The vitamins and minerals may be of help, not sure.

Ingredients: mainly malt extract (basically sugar), skimmed milk, palm oil and more sugar (in that order of appearance).