Chocolate Milk: Better than Sports Drinks?
A few weeks ago, one of my co-workers asked me my opinion on a fancy sports drink that her 16-year-old son was trying to get her to buy for him. He's in training with the high school football team and the word around the locker room was that this pricey potion would help one get stronger, faster.
After looking at the formula, I told Joanne that, while I didn't think it would hurt him, he could probably get much the same benefit for a fraction of the cost by drinking low-fat milk. (One of the primary ingredients in the drink was whey protein, or, the stuff you get in milk.)
Today, I ran across research that not only validated my call on the sports drink but added a delicious twist. Researchers at Indiana University are saying that chocolate milk is just as good as sports drinks in aiding recovery from intense exercise. (See also this response from nutritionist Felicia Stoler on Shereen Jegtvig's Nutrition Blog.) Although chocolate milk obviously contains more sugar than plain milk, sugar has a less dramatic effect on blood sugar right after a work out, when your body uses the sugar to restore glycogen stores in spent muscles rather than storing it as fat.
So, if your inner kid (or your actual one!) craves chocolate milk, go ahead and give in--as long as it's after exercise!
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Posted by: brthomas | Sep 25, 2009 11:14:27 PM
How great it is to have some good, old chocolate milk after a workout! Tastes great and good for you too!
After Sports Drinks Provide Carbohydrate & Protein - BRT Insights.
http://brt-insights.blogspot.com/2009/09/after-sports-drinks-provide.html
Posted by: Bosch | Feb 4, 2009 6:13:54 PM
It's just a common conception this "more protein if you weight more".
Here is an interesting article:
http://www.ergo-log.com/20grams.html
It is like this ever long debate how much protein you need, varies also by body weight. It is interesting that nutrition information is always changing.
Also fast acting protein post workout like whey protein, isn't necessary has been slowly debunked. Whey/Casein or other protein blends gives the best result for pwo recovery.
Cause whey protein alone absorbs too fast, that your body can't completely take advantage from.
Posted by: Brad Lutz | Dec 19, 2008 10:04:17 AM
The amount of protein needed post workout varies by athletes body weight. In a youth athlete that weighs less than 100 lbs., the 15 grams of protein consumed shortly after a workout would be acceptable ... in an adult athlete weighing 175 lbs, it would obviously be lacking. considerably.
Posted by: Ralph McKelvie | Dec 8, 2008 4:36:03 AM
I was just thinking about Chocolate Milk: Better than Sports Drinks? and you’ve really helped out. Thanks!
Posted by: Bosch | Nov 20, 2008 5:16:09 PM
If you are a hobby athlete, than choc. milk is still fine. And there is still debate, where whey isolate is better after a workout.
Combination between fast and slow protein after workout isn't proven absolutely wrong. (heard of whey+egg protein?)
And you aren't afraid storing fat from skim milk, either storing water from lactose.
And this is about performance athletes where lean muscles doesn't matter. And not bodybuilders.
Posted by: Ben | Oct 26, 2008 11:21:34 PM
Sorry, but that last comment was just misinformed.
12-15 grams of protein, especially from millk, is not enough.
Saying that because the top ingredient was whey protein regular milk is a good substitute is ignorant. Milk is around 20% whey, the highest quality and fastest digested (critical after a workout) protein, and 80% casein, also very high quality, but an extremely slow digesting protein.
The science behind simple carbohydrates and sugar is two-fold: replenishing muscle glycogen and producing a high insulin boost, which forces carbs, protein, creatine and other nutrients into the muscle. But to say that it won't cause you to store fat is simply wrong. It's the trade off of getting the nutrients into your muscles.
The research that chocolate milk is just as good as a sport's drink would seem obvious to me. Sports drinks are nothing but slightly electrolyte infused sugar water.
I can't find the nutritional information on that PureSport stuff, so I can't really comment on it. However, if it's expensive I'd expect high quality stuff like waxy maize, dextrose, pure whey protein isolates, etc.
Posted by: Bosch | Sep 19, 2008 5:03:42 AM
Chocolate Milk is just PERFECT for any semi or even professional athletes.
What important is, within 15 min after a good workout is the best time to have a recovery meal or drink. To prevent muscle cannibalization and refilling your glycogen.
Liquid is preferable cause the body can absorb faster and better.
Normally if you are concerned about what you eat, you should avoid high glycemic foods which contains simple sugar. But right after a good workout is the only time, you are allowed to consume high sugar foods. This sugar will not ruin your fat depot.
Cause this sugar goes directly to your muscles(which should empty from fatigue), which needs those glycogen quickly for recovery.
You need also some protein for muscle tissue repair. Researchers found out, about 12-15gramms protein and 50-55gramms of carbohydrate is good enough.(fat low as possible)
And low fat chocolate milk is just right.
You can also add whey protein pulver, if your chocolate milk doesn't contain enough protein. You can also vary for a better protein/carb ratio for yourself. (you can try 20g protein like PureSport, but much cheaper^^)
That's the key part that matters. And PureSport Recovery might be better with exact protein carbohydrate ratio, added minerals and vitamins etc. But I do think it's just a moneymaker with Michael Phelps supporting it. (I don't doubt that he took this supplement)
Phelps even stated that he took normal chocolate milk in Athen 2004, and hell he wasn't better than in Beijing. But what are we talking about? He got 6 gold medals with normal chocolate milk against 8 gold with PureSport in Beijing. Is that the reason you should go for this much more expensive stuff?
Naaaaahhh, I'd go any day with 6 gold medals and healthier for my wallet.^^
just enjoy your chocolate milk!
Posted by: Kevin | Aug 13, 2008 3:12:04 PM
You can buy PureSport Recovery sports drink at http://www.puresport.us
Posted by: Kevin | Aug 13, 2008 2:54:13 PM
Chocolate milk does not have the same ratio of carbohydrate to protein as PureSport Recovery Sports Drink with protein - the one that Michael Phelps trains with and endorses. Chocolate milk's carb-to-protein ratio is 3.8 to 1 and not 2.67 to 1. Also there are large differences in the carbohydrate content between chocolate milk and sports drinks like PureSport Recovery. Milk contains lactose which is not the best carbohydrate to consume and PureSport's blend of carbohydrates works much faster than lactose. Furthermore, PureSport Recovery has a better blend of electrolytes and contains the antioxidant Vitamin C. Milk may do the body good, but PureSport Recovery does the athletic body much better!
Posted by: Kevin | Aug 13, 2008 2:53:27 PM
Chocolate milk does not have the same ratio of carbohydrate to protein as PureSport Recovery Sports Drink with protein - the one that Michael Phelps trains with and endorses. Chocolate milk's carb-to-protein ratio is 3.8 to 1 and not 2.67 to 1. Also there are large differences in the carbohydrate content between chocolate milk and sports drinks like PureSport Recovery. Milk contains lactose which is not the best carbohydrate to consume and PureSport's blend of carbohydrates works much faster than lactose. Furthermore, PureSport Recovery has a better blend of electrolytes and contains the antioxidant Vitamin C. Milk may do the body good, but PureSport Recovery does the athletic body much better!
Posted by: Tao Tzeng | Jul 6, 2008 3:14:59 PM
I'm not agree about protein during high impact workout, 'cause protein in the body is hard to digest and breakdown. Protein should be take it after workouts,Check this video to see why I'm right
http://www.break.com/powerade/ryan-howard-and-vladimir-guerrero-hit-some-long-balls.html
Posted by: JRF | Jun 26, 2008 11:56:45 PM
Zico Coconut Water as a Post Exercise Sports Recovery Drink
excerpt from study in Journal of Physiological Anthropology and Applied Human Science...
Plasma glucose concentration was significantly higher when Coconut Water and Carbohydrate-Electrolyte Beverages were ingested when compared with Pure Water ingestion during the rehydration period. Coconut Water was significantly sweeter, caused less nausea, [no] fullness and no stomach upset and it is also easier to consume a larger amount of Coconut Water when compared to Carbohydrate-Electrolyte Beverages and Pure Water ingestion…Hence, it can be concluded that Coconut Water could be used for whole body rehydration after exercise-induce[d] dehydration....
Posted by: MizFit | Apr 18, 2008 5:28:32 AM
I only started this by accident after I had my daughter and *then* I discovered that there mightcould be a benefit to my being unorganized (read: sans sports drinks in fridge and Im a bad water-drinker)
IMO it all goes back to the fact that the basics (good clean food which is as close to it's natural state as you can tolerate :) I know choc.milk isnt the BEST but you get the idea)...the way our grandparents ate is usually the way to go.
Posted by: Steve | Oct 8, 2007 11:17:36 PM
Chocolate milk is definitely my preferred post workout drink. It's cheap compared to other sports drinks and it tastes great.
I also add some chocolate protein powder to it after a really intense weight training session.
Posted by: Badaam,Aslam.N | Oct 2, 2007 3:17:03 PM
If i will get a chance to selet i will pefer plain milk because i want protin to improve my energy
