What we already knew: • Endurance exercise depletes the body of energy stores (carbs). • It is important to replace the lost carbohydrates within 30 minutes after intense workouts. • Also, protein is important to assist with carbohydrate restoration and to help muscles recover and grow.
The Study • Done at IU by Joel Stager and colleagues. • Cyclists were given either a synthetic sports drink or chocolate milk immediately following their first session of exercise and again 2 hours later. • Four hours later the athletes worked out again.
The Results: Milk is superior! • “We found that chocolate milk was nearly twice as effective than the synthetic products as a recovery product — and the athletes liked the taste a lot better,” said Stager.
Why chocolate milk? • "The latest research shows athletes ideally need a carbohydrates-to-protein ratio of 3-to-1 or 4-to-1,” Stager states. • This ratio is what most sports drinks companies strive for in their products but chocolate milk has this ratio naturally!
Since sports drinks have the same ratio of carbohydrates and protien than why did milk perform better? • Researcher Jeanne D. Johnston, MA, told WebMD it may have to do with the different composition of the sugars in the milk. • Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.
Milk is superior! • Chocolate milk is a cheaper alternative for expensive sports drinks and more commonly available. • The protein in milk is high quality, which means it contains all of the essential amino acids or “building blocks” of protein. • Milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can’t match.
Vitamins and Minerals • Calcium helps build and maintain strong bones and plays an important role in muscle contraction. • Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient. • Potassium regulates the body’s fluid balance and helps maintain normal blood pressure. It’s also needed for muscle activity and contraction. Milk provides 11% of the Daily Value of potassium.
Vitamins and Minerals • Vitamin A helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system. • Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles. • Riboflavin, also known as vitamin B2, helps convert food into energy – a process crucial for exercising muscles. • Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids. A glass of milk contains 10% of the Daily Value for niacin. • Phosphorus helps strengthen bones and generates energy in your body’s cells.
Something to keep in mind: • Replacement of energy stores is most important for competitive athletes who work out vigorously once or twice a day. -Roberta Anding, sports dietitian and spokeswoman for the American Dietetic Association. • But it is important for everyone to get 3 servings of dairy a day.
References Denny, D. (2004, July 1 ). Chocolate milk tops 'power' beverages. Retrieved March 20, 2007 from Herald-Times Web site:http://www.winforum.org/HeraldTimes_StagerResearch.htm Karp, J., Johnston, J., Tecklenburg, S., Mickleborough, T., Fly, A. & Stager, J. (2006). Chocolate Milk as a Post-Exercise Recovery Aid. International Journal of Sport Nutrition and Exercise Metabolism, 16, 78-91. http://www.personalbestnutrition.com/cgi-bin/pbn/687.html Stine, R. (2006). Chocolate Milk: The New Sports Drink?. Retrieved March 20, 2007 from WebMD Web Site: http://www.webmd.com/fitness-exercise/news/20060224/chocolate-milk-new-sports-drink