Bodybuilders who choose chocolate milk as their post workout recovery drink may have an advantage on their competitors. After demanding workouts, your body craves certain nutrients for energy replacement and muscular recovery. Chocolate milk provides these fast carbohydrates and protein to refuel the body for upcoming workouts. While catchy supplement marketing may lead bodybuilders to buy the latest recovery drink, the most effective nutrient replenishment drink could be in your refrigerator.
Carbohydrates
Weight lifting depletes glycogen stores in your muscles. Glycogen powers the body through activity like a heavy weight training session. After that demanding training session nutrients like carbohydrates and protein assist in glycogen synthesis and muscular repair. The IDEA Health & Fitness Association recommends to consume carbohydrates directly after your workout to restore glycogen levels in your muscles.
Protein
During a weight training session, muscle fibers undergo microscopic tears that need repairing for the next workout session. Protein found in chocolate milk repairs these tears in muscular tissue. Consuming protein immediately after your workout prevents additional muscular tissue breakdown. Combining protein with carbohydrates enhances glycogen synthesis for optimum replenishment.
Simple Sugars
Chocolate milk possesses high amounts of carbohydrates that are classified as simple carbs. Simple carbohydrates include sucrose, fructose and table sugar. These simple carbs provide fast energy and insulin for the body. The other class of carbs, complex carbohydrates, is found in breads, rice and certain cereals. These carbs release energy at a more gradual, slower rate, which maintains insulin levels. Simple carbs typically receive a poor reputation; however, these carbs found in specifically chocolate milk are best for fast and immediate carbohydrate loading for glycogen production.
Timing
According to the University of New Mexico website, the 45 minute period after your bodybuilding workout refers to the anabolic window where muscle cells are insulin sensitive. During this window of time, the consumption of nutrients such as carbohydrates and protein must occur. Anabolic hormones begin repairing lean muscle tissue and reducing inflammation during this time frame as well.
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