Current aspects of recovery lamprecht m (ed): acute topics in sport nutrition med sport sci basel, karger, 2013, vol 59, pp 127–134 chocolate milk: a post- exercise recovery beverage for endurance sports kelly pritchett robert pritchett department of nutrition exercise and health sciences, central washington. New research suggests that chocolate milk could aid in post-exercise recovery more effectively than other sports drinks, and could have real health benefits for high-endurance athletes. So, i've always had a curiosity around chocolate milk as a post-exercise recovery drink and have grabbed a cold bottle after a long run over the years hood-to- coast captain, ironman triathlete, tough mudder and crossfit masters competitor, marcia knows first-hand the importance of proper nutrition in endurance sports. Over recent years, there has been a massive initiative to promote chocolate milk as “the best” drink for post-training recovery milk advertisers use very high level athletes many active people do endurance training several times per week such as jogging, spinning, swimming, etc for one hour the extent of the muscle and. Most of us who are very active know how important it is to consume fluids, carbohydrate, and electrolytes (salts) during endurance exercise doing so helps to prevent dehydration and hypoglycemia (low blood sugar), which in turn helps to delay fatigue the scientific literature is chock full of studies.
This study examined effects of fat-free chocolate milk (milk) consumption on kinetic and cellular markers of protein turnover, muscle glycogen, and performance during recovery from endurance exercise male runners participated in two trials separated by 1 wk and consumed either milk or a. Chocolate milk (choc) to a commercial recovery beverage (endurox crb) ingested daily over a the effects of two post-exercise recovery beverages ( choc and crb) taken for 1 wk post workout 2 yr experience in endurance sports were recruited to participate in this counterbalanced, cross-over. Chocolate milk has been increasing in popularity as a post-workout recovery research has begun to show us the benefits of drinking chocolate milk post- workout chocolate milk is an effective (sometimes more so) recovery drink compared to many protein powders and supplements.
Karp j et al chocolate milk as a post-exercise recovery aid int j sport nutr exerc metab 200616:78-91 thomas k et al improved endurance capacity following chocolate milk consumption compared with 2 commercially available sports drinks appl physiol nutr metab 200934:78-82 shirreffs sm et al milk as an effective. This video may surprise you especially since so much research and development goes into sports drink sometimes simpler is better also, here is another study backing up these findings “chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance” one note of caution. This carbohydrate-to-protein ratio is essential for refueling tired or damaged muscles and assists with the workout recovery process for this reason, the american council on exercise recommends chocolate milk for endurance athletes looking to refuel after a workout chocolate milk may contain more.
Chocolate milk tastes delicious and according to evidence-based research is better post-workout than a carbohydrate replacement drink medicine and science in sports and exercise, chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance, lunn wr et al, 4/12. But flavored milk — be it chocolate, strawberry or vanilla — has a more beneficial ratio of carbohydrates to protein for muscle recovery and rebuilding, scritchfield says in other “recovery is most important for intense workouts lasting longer than 60 minutes — think endurance and intense team sports. The most widely cited article i could find about chocolate milk and exercise recovery was chocolate milk as a post-exercise recovery aid surprise, surprise , this research was sponsored by the dairy and nutrition council (red flag number one) the participants used in the study were all elite endurance.
Med sci sports exerc 2012 apr44(4):682-91 doi: 101249/mss 0b013e3182364162 chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance lunn wr(1), pasiakos sm, colletto mr, karfonta ke, carbone jw, anderson jm, rodriguez nr author information: (1) exercise science. One particular research study (chocolate milk as a post-exercise recovery aid) compared chocolate milk to a fluid replacement drink (gatorade) and a carbohydrate replacement drink (endurox r4) to measure each drink's effect on recovery and subsequent endurance performance in this study, trained endurance cyclist. Chocolate milk is often much less expensive than sports drinks, and aids in the recovery of muscle damage associated with training, authors of the review note another 2012 study in medicine and science in sports and exercise found similar results for endurance athletes, reporting that drinking chocolate milk after. Milk and two commercially available sports drinks on endurance performance following glycogen-depleting exercise a er a recovery period, participants were able to cycle 51% and 43% longer a er drinking chocolate milk than a er drinking the carbohydrate replacement drink (with the same number of calories) and fluid.
Abstract an optimal post-exercise nutrition regimen is fundamental for ensuring recovery therefore, research has aimed to examine post-exercise nutritional strategies for enhanced training stimuli chocolate milk has become an affordable recovery beverage for many athletes, taking the place of more. Emerging research shows that consuming chocolate milk can be as effective as some sports drinks in helping your body refuel, recover, and rehydrate following a workout in fact, many athletes experience improved endurance and performance in their activity of choice after sipping chocolate milk a study. Use of cow's milk as a post-exercise recovery beverage chocolate-flavoured cow's milk, in particular, has been identified as an effective product to assist with recovery after high- endurance or resistance sports (karp et al, 2006 lunn et al, 2012) chocolate milk is of particular interest to both athletes and the dairy industry.
Endurance athletes, from weekend warriors to the elite, seek nutritional post- exercise products to enhance training and speed recovery but for athletes, the challenge of negotiating the massive range of post-exercise supplements is increasingly overwhelming, and for some it is downright confusing. The explosion of research in sports science over the past decade has allowed elite athletes to approach every aspect of racing in minute detail in a bid to gain even the smallest of edges and as unlikely as it sounds, there is a growing belief that a humble bottle of chocolate milk may be the best recovery. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males medicine & science in sports and exercise 201042: s64 colletto mr, lunn w, karfonta k, anderson j, rogriguez n effects of chocolate milk consumption on leucine kinetics during recovery from.