Seery S, Jakeman P. A metered intake of milk following exercise and thermal dehydration restores whole-body net fluid balance better than a carbohydrate—electrolyte solution or water in healthy young men. Consumption of fat free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters.
Body composition and strength changes in women with milk and resistance exercise. Effects of aerobic training and nutritional supplementation on body composition, immune cells and inflammatory markers. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Applied Physiology, Nutrition and Metabolism. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling.
Chocolate milk as a post-exercise recovery aid. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis.
Chocolate milk has long been touted as the go-to recovery drink. Carbs help replenish the glucose —the fuel your muscles need for energy—and protein helps rebuild and repair muscle breakdown. Science likely started the hype around chocolate milk as a top provider for a carb-protein post-workout combo.
One study found that the protein-to-carb ratio helps with workout recovery and helps reduce muscle damage. Another study shows that drinking chocolate milk between workouts can increase your time to exhaustion, aka how long you last while breaking a sweat without feeling super tired.
Plus, it might not work for everyone. So, we asked a dietitian to weigh in on whether it should be your go-to treat after a sweat. In other words, drinking plain old water after exercise replaces sweat losses Ready to switch your bottled water for chocolate milk after workouts? Assess your exercise intensity first. Downing a post-workout beverage chock-full of carbohydrates probably isn't ideal for the casual weekend golfer, Stager says-and that's key.
A drink like chocolate milk is most useful to a cyclist, swimmer, or long-distance runner. These sports stress high endurance levels and constant, sustained movement. Competing athletes need high levels of calories, carbs, and protein to sustain that level of performance. That's why Stager tested out chocolate milk's performance as a workout recovery drink on nine cyclists. In his lab, each athlete biked until exhaustion, and then rested for four hours.
During this break, each consumed low-fat chocolate milk, Gatorade, or the high-carbohydrate sports drink Endurox R4. Afterward, they cycled to exhaustion again.
His research team concluded that the athletes who consumed chocolate milk after workouts performed just as well or better in the future as those who drank the other beverages. The high carb and protein content in milk make it an incredibly effective recovery drink, Stager says-even though it's never been marketed as one.
FYI, chocolate milk is just one of our top five unconventional post-workout drink picks. Chocolate milk is most helpful for athletes who need high levels of calories, carbohydrates and proteins to maintain their level of play. To learn more about the personalized care provided by our doctors using state-of-the-art equipment and technology, please visit our medical services section. Choose which site to search. Current site.
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