Be a Kid Again, Enjoy Chocolate Milk

Do you like the rich, delicious taste of chocolate milk?  If so, you’re in for a sweet surprise. 

Research presented at the June 2010 American College of Sports Medicine Annual Meeting outlined the benefits of chocolate milk as a successful recovery drink after endurance exercise.  Active individuals who engage in regular aerobic exercise (i.e. running, cycling, swimming) on most days of the week for 45 minutes or longer can reap the benefits of drinking chocolate milk (or other flavored milks) after their workouts. 

Studies conducted by researchers at the University of Connecticut compared the effects of consuming 16 ounces of either fat-free chocolate milk or a carbohydrate-only beverage on muscle recovery in active men following endurance exercise.  Both drinks contained the same number of calories.  However, the chocolate milk, unlike the carb-only beverage, contained naturally-present high quality protein.  During recovery from a 45-min run, the chocolate milk was as effective as the carb drink in replenishing muscle energy (glycogen) stores and better at rebuilding skeletal muscle protein broken down during exercise.  Both of these measures are critical to athletes and exercisers who wish to optimize their recovery after a workout.  Glycogen is a main energy source for the body during aerobic exercise and muscle protein is essential for a person’s power and strength.   Protein from soy and animal sources, such as milk, is called high quality protein because, unlike most plant protein sources (with the exception of soy, quinoa and amaranth), it contains all the essential building blocks required to repair and build muscles.  

Active individuals should refuel their bodies within thirty minutes of exercising.  The goal is to consume both carbohydrates and quality protein.  You can accomplish this by eating a well-balanced meal or snack, either in solid or liquid form.  If you are able to consume solid foods shortly after your workout, build a well-balanced meal.  Combine carbohydrate-rich foods, such as bread, potatoes, cereal and/or fruit, with high quality protein, such as lean meat or poultry, fish, dairy products, soy, quinoa or amaranth.  Or, you can create a high quality protein snack or meal by combining plant sources that contain good amounts of protein.  For instance, enjoy grains with legumes (try rice and beans) or legumes and seeds (such as, hummus that is made with tahini – sesame seed paste).  However, if you find it difficult to eat solid foods immediately following a workout or find it more convenient to have a snack or mini-meal post-exercise, then chocolate milk is the perfect recovery drink for you!  It has many advantages over commercially available (and usually more expensive!) sports drinks. 

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a Licensed Am I Hungry?® Mindful Eating Facilitator, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT and Westerly, RI.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.