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Post by Greg(Hippie) on Jan 5, 2010 9:07:27 GMT -7
After you work out with in the first 60 min. your body and muscles are primmed to recieve the things they need to replenish what you just used in your work out, recovery drinks usually are made with the things you need to accomplish this. One good option believe it our not is chocolate milk! (WebMD) During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races. Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise. "[Milk] is a sports drink ‘plus,’" Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. "It will supply you with things you need whether or not you’re working out." The study builds on findings that intense endurance exercise reduces the muscles’ supply of stored glucose, or glycogen, a key source of fuel for exercise. To maximize glycogen replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout. The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD. www.aldenteblog.com/2009/02/chocolate-milk-is-the-best-recovery-drink.html
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Post by Greg(Hippie) on Jan 13, 2010 16:28:42 GMT -7
Let’s look at the clinical studies:
Harmon JH, Burckhard JR, Seifert JG.: Ingestion of a carbohydrate-protein supplement improves performance during repeated bouts of high intensity cycling. Medicine & Science in Sports & Exercise. 39(5):S363, 2007. To summarize this study, a series of cycling sprints were conducted with athletes consuming a 4 to 1 carb (CHO) to protein (PRO) drink before each sprint and the results were compared to a group consuming a placebo. The group drinking the 4:1 ratio drink outperformed the placebo drink.
Valentine, R.J., St. Laurent, T.J., Saunders, M.J., M. Todd, M.K., and Flohr, J.A.: Comparison of responses to exercise when consuming carbohydrate and carbohydrate/protein beverages. Medicine & Science in Sports & Exercise. 38(5):S341, 2006. This study found that “a [carbohydrate-protein] beverage consumed during exercise reduced lactate accumulation and perceived exertion compared to [carbohydrate-only] beverages … and that “there are metabolic and performance advantages of [carbohydrate-protein] beverages over [carbohydrate-only beverages matched for either total calories or carbohydrate].”
Luden, N.D., Saunders, M.J., Pratt, C.A., Bickford, A.S., Todd, M.K., and Flohr, J.A.: Effects of a six-day carbohydrate/protein intervention on muscle damage, soreness and performance in runners. Medicine & Science in Sports & Exercise. 38(5):S341, 2006. This study was done on 21NCAA Division I cross country runners. Those consuming a four to one carb/protein drink had 27% less muscle damage and 30% less muscle soreness than when they ingested a carb only drink.
Seifert JG, Kipp RW, Amann M, Gazal O.: Muscle damage, fluid ingestion, and energy supplementation during recreational alpine skiing. International Journal of Sports Nutrition and Exercise Metabolism 15: 528-536, 2005. This study involved skiers and found that for the subjects that received the carbohydrate-protein sports drink showed no signs of muscle damage, while indicators of muscle damage increased by 49 % in subjects receiving only water.
Carbohydrate recovery drinks provide extra carbohydrate plus protein, in a ratio of 4:1. Brand names include Accelerade and Endurox R4. Studies have shown that this combination can boost performance and reduce free radicals and muscle damage, vs. using a sports drink that only replaces carbohydrates and electrolytes.
Chocolate Milk for Endurance?
Researcher Jason Karp, M.S. of Indiana University tested chocolate milk vs. Endurox R4 recovery drink vs. a regular sports drink. The chocolate milk has the magic 4:1 carbohydrate to protein ratio, is cheap and tastes good. He used nine endurance cyclists who did an interval training workout, rested 4 hours drinking the chosen test drink, then worked out to exhaustion. Each rider was given each drink on three different days. The results - chocolate milk was as good as or better than the sports recovery drink and the regular sports drink for performance, heart rate, perceived exertion, and lactate levels. A similar study of 13 cyclists in Britain found that the cyclists increased their endurance time by over 40% if using chocolate milk as a recovery drink rather than a carbohydrate replacement drink or a fluid replacement drink.
Chocolate Milk and Muscle Recovery
A study of soccer players measured creatine kinase as an indicator of muscle damage after a week of intensified soccer training using either lowfat chocolate milk or a high-carbohydrate recovery drink. The study from James Madison University was presented at the American College of Sports. They concluded that post-exercise consumption of lowfat chocolate milk provided equal or possibly superior muscle recovery.
During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races.
Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks at helping athletes recover from strenuous exercise.
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Post by keithybhoy on Jan 14, 2010 12:15:08 GMT -7
so i should drink chocolate milk after my p90x workouts then hmm
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Post by Greg(Hippie) on Jan 14, 2010 16:06:19 GMT -7
Correct! If you need the calories hit the 2%, if not get a low fat...
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Post by keithybhoy on Jan 15, 2010 13:18:16 GMT -7
would soya chocolate milk work aswell
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Post by Greg(Hippie) on Jan 15, 2010 14:43:38 GMT -7
From what I can see, yes, but I'd go for a glass and a half...12 oz.
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Post by keithybhoy on Jan 15, 2010 16:17:00 GMT -7
cheers m8
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Post by mkeyd223 on Jan 28, 2010 20:09:35 GMT -7
good find hippie! i dont really like choc milk but it is dang cheap
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Post by Greg(Hippie) on Jan 28, 2010 21:07:39 GMT -7
Yea and it does the trick....you can use lowfat milk and a chocolate mix like carnation aswell.
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