Wednesday, April 16, 2014

Chocolate Milk as Recovery Drink: Does it Live up to the Hype?

The advice that swimmers should drink chocolate milk as a recovery drink after practice has been buzzing around for awhile. I thought perhaps it was just “swim lore” so I decided to read up on the subject. As it turns out, there is evidence to support the practice of drinking a glass of chocolate milk after a hard practice. As the story goes, Joel Stager, swim coach and exercise physiologist at Indiana University Bloomington, discovered that drinking chocolate milk after morning practice had a “dramatic effect” on his swimmers’ ability to recover from a strenuous workout. So he put it to the test in a controlled experiment. The results showed that chocolate milk did help with recovery after exercise.
It worked as well as one popular sport drink used for comparison and much better than another name brand drink. His research also showed that there is a critical 45 minute to one hour window of opportunity for refueling muscles. By 2006, the results of Stager’s research found their way to Sports Illustrated, WebMD, and the International Journal of Sport Nutrition and Exercise Metabolism. Other studies on the benefits of chocolate milk for recovery have had similar findings.
Five tips about chocolate milk as a recovery drink:

 1. Low-fat dairy chocolate milk is a better choice than chocolate milk made with soy milk. Dairy based products digest more slowly and completely than soy milk which is needed for athletic recovery. (Soy chocolate milk is an alternative for swimmers who cannot digest dairy.)
2. Swimmers should consume chocolate milk after practices and NOT during or at swim meets. The kind of exertion used at swim practice is different from that at meets.
3. Nesquick products reportedly contain no high fructose corn syrup which is an ingredient used by its competitors.

4. Powder is less expensive than syrup or ready-to-drink chocolate milk. Personally, I find that the quantity control is better with powder mix measured with a spoon. I have a tendency to “wing it” with the syrup and just pour without measuring. Am I the only person guilty of that?

5. To control the amount of sugar or type of sweetener used in chocolate milk, use unsweetened cocoa powder to make your own “instant mix.” Add a small amount of milk and stir until it becomes thick syrup. Then fill the glass with low-fat milk and you have a healthier version.


One more thing. As I was reading about chocolate milk, I discovered the Moo Mixer Supreme at Amazon. It mixes chocolate milk inside a 16 oz. container and has a spill resistant lid. I have ordered one for my swimmer and will definitely let you know how well it works when it arrives!


http://www.amazon.com/gp/product/B000FLF2NE/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000FLF2NE&linkCode=as2&tag=switealif-20">Moo Mixer Supreme</a><img src="http://ir-na.amazon-adsystem.com/e/ir?t=switealif-20&l=as2&o=1&a=B000FLF2NE" width="1" height="1" border="0" alt="" style="border:none !important; margin:0px !important;" />
The Moo Mixer Supreme available at Amazon





1 comment:

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