Thursday, August 13, 2009

Chocolate Milk for Post-Workout Nutrition

So here's what I knew about the research of chocolate milk about 2 years ago as a recovery drink: It has an ideal 4:1 ratio and is better than gatorade ect. in aiding the recovery of muscles after a stressful workout. I am at home right now but once I get back to campus I will surely look through the databases for newer research. For now, if you don't know anything about it, here's some information.

According to a randomized trial published in the International Journal of Sport Nutrition and Exercise Metabolism in 2006, chololate milk (with skim milk...folks forgot to mention) is an excellent recovery drink with a very good 4:1 ratio of carbohydrates to protein that athletes such as cyclists, long-distace runners and swimmers need. I'll leave a lot of the crazy research and methods jargon, but the population size was 9 male cyclists (N=9). The were subjected to an interval workout, then 4 hours of recovery and then an endurance trial to 70% of their VO2 max. The study was essentially single-blinded and randomized, so men were randomly selected to recover with fluid replacement (ie Gatorade), chocolate milk, or a carbohydrate replacement drink. Variables included time to exhaustion, average heart rate, rating of perceived exhaustion, and total work for the endurance exercise. The conclusion was that time to exhaustion were significantly greater than for fluid replacement and carbohydrate replacement drink.

Run smart!

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