Drink chocolate milk after exercise?
"Got milk? Try chocolate after your workout," urged the FitnessMagazine.com article.
When it comes to recovering from intense exercise, a classic childhood beverage has taken the spotlight.
When you're inactive or moving slowly, your body gets energy mostly from burning fat (assuming you haven't just eaten). But for more intense activity (brisk walking, running, cycling, etc.), you can't burn fat fast enough to get all the energy you need. So if you're, say, running for several hours, your body is going to rely more on carbs for the extra energy it needs. (1)
"When we're talking about recovery from endurance exercise, you're generally trying to restore muscle glycogen," explains Beth Glace, a sports nutritionist at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City.
Glycogen is essentially a long chain of glucose (blood sugar). The body converts glucose to glycogen in order to store the glucose in muscles and in the liver. But we don't have much glycogen, especially compared to our vast stores of fat.
So during an intense, prolonged activity, you can run out of glycogen. That's what marathoners are talking about when they say they "hit the wall."
"In more seriously trained athletes, let's say a triathlete, they might do a run in the morning and a swim or bike workout later in the afternoon," says Glace. "So it really becomes crucial for them to restore their glycogen reserves quickly. This is where chocolate milk comes in."
In some studies, drinking chocolate milk immediately after a strenuous workout is one of the best ways to recover quickly--better than sugary sports drinks like Gatorade. (2,3) The milk's naturally occurring sugar (lactose) is half glucose, its protein speeds up glycogen synthesis in the body, and its electrolytes (like potassium and, to a lesser extent, sodium) help you rehydrate. Why chocolate milk?
"The extra sugar provides more carbohydrates for energy storage," explains Glace. A typical low-fat chocolate milk has roughly four times more carbs than protein, which may be the optimal ratio to rapidly replenish glycogen stores in muscles. (2,4)
Can you get the carbs and protein in your next meal? Probably, if you eat soon. You restore glycogen more quickly if you eat the carbs and protein within an hour.
Of course, most of us aren't running marathons or cycling competitively for two hours and then doing another intense activity within 24 hours. Do we need a recovery beverage? Not likely.
"A recovery food or drink becomes important if you're doing another hard workout that day," says Glace. "If you're just going for a walk, it probably doesn't matter because you're not burning that much glycogen."
And if you're taking that brisk walk to lose weight, you don't want the 170 or so calories in a cup of chocolate milk...or any extra calories, for that matter.
Bottom Line: Unless you're doing prolonged, intense exercise on successive days, or more than one strenuous workout on the same day, you don't need chocolate milk (or any food) to recover.
(1) Am. d. Clin. Nutr. 67: 968S, 1995.
(2) Med. Sci. Sports Exerc. 44: 682, 2012.
(3) Int. J. Sport Nutr. Exerc. Metab. 16: 78. 2006.
(4) Int. J. SportNutr. Exerc. Metab. 13: 382. 2003.
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|Title Annotation:||BEYOND THE BUZZ: Is what you've heard true ... or just new?|
|Publication:||Nutrition Action Healthletter|
|Date:||Jun 1, 2013|
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