A recent study published in Applied Physiology, Nutrition and Metabolism highlights the benefits of chocolate milk as a recovery beverage. This isn’t new news but it does add to the growing volume of literature indicating that a simple staple like flavored milk, could be a great beverage post-exercise. Milk protein (whey & casein) + sugar = a mixture that is similar to many recovery beverages on the market today.
Why is recovery so important? After a hard workout, your storage form of carbohydrate (glycogen) in your body is depleted. It’s imperative that glycogen levels are maximized prior to your next bout of exercise if you are looking to maintain the the same level of intensity over a specific duration. And, your muscle may feel trashed after exercise – tired, sore and heavy. Protein my help prevent the inflammation and soreness associated with hard exercise bouts.
I find this study and ones like it fascinating because I would never drink milk post workout (though I do consume it daily in my morning cappuccino). How many people carry a cooler in their car with milk in it to drink on the way home? Yes, you could stop at a convenience store on the way home or buy shelf-stable milk and keep that with you (Horizon Organic makes one in single serving containers). But, personally, my body can’t handle milk post-workout. And, I’m not one of the many who are lactose intolerant. I just don’t have a great stomach around intense exercise and milk is one of those things that even if I forced it down, I’m afraid it might come right back up.
So, I take this study and the others like it in the context that makes them useful – for people who have a gut that can handle anything after they finish their all out effort on the bike, in the pool, on the trails or wherever else they train and compete. For the rest of us, convenience and something we can stomach, are key. Personally, I’ll stick with a typical sports drink and save milk for any other time of the day.
I’ll never forget the look on this parent’s face during a timeout when she asked what I ate before I played probably my best high school basketball game (at Rockville High School). My answer – 2 low-fat ice cream sandwiches. It’s no wonder she moved up just a few rows in the stands avoiding a repeat appearance of my oh-so-nutritious lunch. Luckily, I at least had the wisdom to eat those hours before our game.
I just love the way you write. You can make the most complex very simple and it makes sense. I am so glad I found you on T-Nation or Figure Athlete. There are very few nutrition writers that are readable. I am sure they are well educated, but when it comes to getting their points across to the lay person, they fail miserably. But you are a breath of fresh air. You present the facts mixed in with some personal anecdotes and this provides an enjoyable mix. Thank you.