Chocoholics, rejoice. You may be able ditch the Gatorade and receive equal, or even superior, post-workout benefits by guzzling a glass of chocolate milk. Researchers working in three different schools, Northumbria University in the UK, and James Madison University and Michigan State University in the U.S., have found promising results in a study of the effects of chocolate milk on athletes.
Research
The timing and type of post-workout nutrients you consume affect how well your body recovers after exercising, according to Stephanie F. Gilson of the Department of Kinesiology at James Madison University. Her study, published in the Journal of the International Society of Sports Nutrition in May 2010, examined the post-workout results of chocolate milk in college soccer players.
Scientists on the other side of the Atlantic also investigated the potential of chocolate milk as a workout drink. Researcher Kevin Thomas of the School of Psychology and Sports Sciences at Northumbria University, published his study comparing the effects of chocolate milk on the endurance capacity of male cyclists in the journal Applied Physiology, Nutrition and Metabolism in 2009.
Increased Endurance
In Thomas' study, cyclists who had fasted over night first engaged in a period of exercise designed to deplete their bodies' glycogen supply. They then had a four-hour recovery period, during which they consumed either chocolate milk, a fluid replacement drink or a carbohydrate replacement drink. During the third and last phase of the experiment, the cyclists were told to exercise to the point of exhaustion.
The cyclists who drank chocolate milk averaged more than 30 minutes to report exhaustion, while those on carbohydrate or fluid replacing drinks tired after an average of just 22 minutes.
Enhanced Recovery
Gilson's study of college soccer players followed their responses to high carbohydrate sports beverages versus chocolate milk following periods of increased training duration and found that chocolate milk delivers effects similar to sports drink in the measure of post exercise muscle soreness, muscle function and energy levels. Gilson found one significant difference when testing the blood for creatine kinase, a substance used as an indicator of muscle damage. Those who drank chocolate milk had lower serum creatine kinase levels, suggesting that chocolate milk may aid in the recovery of muscles after exercise.
Considerations
The use of chocolate milk as a post-workout recovery beverage offers athletes a welcome option to traditional sports drinks. In addition to its effectiveness in enhancing endurance and muscle recovery, chocolate milk is a tasty, inexpensive and readily available alternative. In addition to its hydrating qualities, milk contains nutrients such as calcium, magnesium and potassium, all of which are helpful to athletes, according to the Physorg website.
As with most things, chocolate milk should be consumed in moderation. Fat-free or low fat varieties are the better option for ensuring your post-workout glass of chocolaty goodness is heart-healthy.
References
- "Journal of the International Society of Sports Nutrition"; Effects of Chocolate Milk Consumption on Markers of Muscle Recovery Following Soccer Training: A Randomized Cross-over Study; Stephanie F. Gilson et al; 2010
- "Applied Physiology, Nutrition and Metabolism"; Improved Endurance Capacity Following Chocolate Milk Consumption Compared With 2 Commercially Available Sports Drinks; Kevin Thomas et al; 2009
- Physorg: New Study Finds Lowfat Chocolate Milk is Effective Post-Exercise Recovery Aid for Soccer Players
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