Chocolate milk has been shown to be an effective post-workout nutritional supplement. Researchers from Indiana University released a study in 2004 that compared chocolate milk with nine other workout recovery drinks and found that chocolate milk was just as effective, if not more effective, than supplements that are specifically designed to be ingested post-workout. After a bodybuilding workout, you want to feed your muscles in order to help them recover. Not feeding your muscles the right nutrients can hinder your progress and minimize your results. Several nutrients in chocolate milk have been found to benefit a bodybuilder after a workout.
Protein
Chocolate milk contains two types of protein: casein protein and whey protein. About 80 percent of the protein in milk comes from casein, while the rest comes from whey. Casein protein is slow absorbing and can contribute to fat loss and muscle repair when taken after a bodybuilding workout. Whey is a fast-absorbing protein, and is the same kind of whey you will find in most post-workout protein supplements. The fast absorption of whey assists in protein synthesis immediately after your workout.
Branched-Chain Amino Acids
Chocolate milk contains a high concentration of branched-chain amino acids. The three branched-chain amino acids; leucine, isoleucine and valine, are considered to be the building blocks of skeletal muscle. Branched-chain amino acids benefit you after a bodybuilding workout because they transport nitrogen to your muscles, which synthesize even more amino acids needed for muscle growth and recovery. They also stimulate insulin production, allowing blood sugar to be absorbed by the muscle cells and used as an energy source.
Lactose
Chocolate milk contains simple carbohydrates in the form of lactose. Consuming lactose after a bodybuilding workout will cause your body to convert it into glucose, which is your body's preferred form of sugar. Your body will use this sugar to replenish your energy stores that have been depleted following your workout. Some individuals cannot digest lactose. If you are lactose-intolerant, milk can cause an upset stomach and diarrhea.
Electrolytes
Chocolate milk contains large quantities of electrolytes, particularly sodium and potassium. When you sweat during your workout, sodium and potassium are secreted through your pores and lost. Having a low electrolyte balance in your body can lead to fatigue, dizziness, and dehydration. Chocolate milk contains enough sodium and potassium to offset the mineral depletion that occurs during exercise. Electrolyte ingestion will also promote re-hydration by retaining the fluids you consume post-workout.
References
- "The Efficacy of Chocolate Milk as a Recovery Aid"; JR Karp, et.. al.; 2004
- "Human Anatomy and Physiology"; Elaine N. Marieb; 2004
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