In Wisconsin, Athletes Win With
Low Fat Chocolate Milk.
And you can, too.
When you wrap up your tough workout with low fat chocolate milk, you win. That's because it has the right combination of protein and carbs to help you refuel, and the fluid and electrolytes it takes to help you restore what's lost in sweat. Plus, milk's high-quality protein helps repair and rebuild muscle. Low fat chocolate milk is growing in popularity as a sports recovery beverage for one reason—it works.
John Dettmann, Director of Strength and Conditioning at the University of Wisconsin, is just one of many athletic professionals who have seen the direct impact that chocolate milk can have on an athlete's performance. Take a moment to learn from his experience by watching the video below.
John Dettmann, Director of Strength and Conditioning at the University of Wisconsin,
recommends low fat chocolate milk as a sports recovery beverage for his athletes.
Low fat chocolate milk is a proven performance booster.
From helping you recover faster so you can train more, to helping increase speed and aerobic fitness, chocolate milk can give athletes an edge they can't get anywhere else. And there's research to prove it.
- A new study in the journal Medicine & Science in Sports and Exercise showed that when runners drank fat free chocolate milk after a strenuous run, they ran 23% longer and had a 38% increase in markers of muscle building compared to when they drank a carbohydrate-only sports beverage.1
- An Indiana University study found endurance-trained cyclists who drank low fat chocolate milk after an intense period of cycling were able to work out longer and with more power during a second exercise period later that same day compared to when the same athletes drank a commercially available carbohydrate replacement drink.2
- A study in Applied Physiology, Nutrition and Metabolism showed that cyclists were able to perform 51% longer during a second bout of exercise after drinking chocolate milk than after drinking a carbohydrate replacement drink.3
- Researchers at the University of Texas at Austin found that cyclists shaved about six minutes from their ride time after recovering with low fat chocolate milk compared to a carbohydrate sports drink or calorie-free beverage.4
- And lastly, healthy but untrained cyclists who recovered with low fat chocolate milk instead of a carbohydrate drink had twice the improvement in VO2max—a measure of aerobic fitness and adaptation—after a 4.5 week cycling regimen.5
1. Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Medicine & Science in Sports & Exercise. 2012;44:682-691.
2. Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.
3. Thomas K, Morris P, Stevenson E. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82.
4. Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Wang B, Liao YH, Kammer L, Liu Y, Hwang J, Dessard BM, Ivy JL. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. Journal of Strength and Conditioning Research. 2011;25:1210-1224.
5. Ferguson-Stegall L, McCleave E, Ding Z, Doerner Iii PG, Liu Y, Wang B, Healy M, Kleinert M, Dessard B, Lassiter DG, Kammer L, Ivy JL. Aerobic exercise training adaptations are increased by postexercise carbohydrate-protein supplementation. Journal of Nutrition and Metabolism. 2011. Epub ahead of print.
Refuel and rehydrate.
Low fat chocolate milk has the right mix of carbs and protein to refuel muscles after a tough workout. It's also better at rehydrating than commercial sports drinks. Consider the evidence below.
- A recent study found that drinking 16-ounces of fat free chocolate milk led to greater concentration of glycogen (necessary for refueling muscles) in muscles at 30 and 60 minutes post exercise.6
- In a study of 13 male college soccer players, post-exercise consumption of low fat chocolate milk was found to provide equal or possibly superior muscle recovery compared to a high-carbohydrate recovery beverage with the same amount of calories following a four-day period of intensified soccer training.7
- Another study compared the rehydration effectiveness of four beverages: low fat milk, low fat milk with added sodium, water and a sports drink. Researchers found that milk may be more effective than water or sports drinks at restoring and maintaining normal hydration status after exercise, likely due to milk's electrolyte content and energy density.8 These same researchers also found that drinking fat free milk after a period of exercise-induced dehydration restored fluid balance better than a commercial sports drink.9
- Research suggests that rigorous exercise may cause substantial calcium loss, which can increase the risk of stress fracture. Calcium, along with potassium, sodium and magnesium, are lost in sweat, and low fat chocolate milk can help replenish these essential minerals.10-12
6. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.
7. Gilson SF, et al. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Medicine & Science in Sports & Exercise. 2009; 41:S577.
8. Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;98:173-180.
9. Watson P, et al. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.
10. Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sports women. Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.
11. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition. 2000;72:564S-572S.
12. Klesges RC, Ward KD, Shelton ML, Applegate WB, Cantler ED, Palmieri GM, Harmon K, Davis J. Changes in bone mineral content in male athletes. Mechanisms of action and intervention effects. Journal of the American Medical Association. 1996; 276:226-230.
Evidence suggests that low fat chocolate milk contains high-quality protein, which can help repair and rebuild muscles after strenuous exercise. It has also been shown to help athletes gain more lean muscle and lose fat when compared to a carbohydrate-only beverage.
- Several studies have found that subjects who drank regular or flavored milk after a rigorous workout experienced less exercise-induced muscle damage than those who drank typical sports drinks or water.13, 14
- Post-exercise muscle biopsies in eight moderately trained male runners showed that after drinking 16-ounces of fat free chocolate milk, the runners had enhanced skeletal muscle protein synthesis—a sign that muscles were better able to repair and rebuild—compared to when they drank a carbohydrate-only sports beverage.15
- Consumption of milk-based proteins were found to bring a positive net muscle protein balance, indicating that whole protein consumption can stimulate muscle protein synthesis after resistance exercise. Over time, this could lead to increased muscle size and strength.16
- Researchers found that while both fluid milk and a soy protein beverage resulted in a positive net muscle protein balance and more muscle protein synthesis, dairy milk consumption after exercise resulted in a greater net muscle protein balance, and 34% more muscle protein synthesis.17
13. Cockburn E, Hayes PR, French DN, Stevenson E, St Clair Gibson A. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Applied Physiology, Nutrition & Metabolism. 2008;33:775-783.
14. Cockburn E, Stevenson E, Hayes PR, Robson-Ansley P, Howatson G, Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscular damage. Applied Physiology, Nutrition and Metabolism. 2010;35:270-277.
15. Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports & Exercise. 2010;42:S48.
16. Tipton K, Elliott T, Cree M, Wolf S, Sanford A, Wolfe R. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine & Science in Sports & Exercise. 2004;36: 2073-2081.
17. Wilkinson S, Tarnopolsky M, MacDonald M, MacDonald J, Armstrong D, Phillips S. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. American Journal of Clinical Nutrition. 2007;85:1031–40.
Reshape your body.
Losing fat while building muscle is the goal of most fitness regimens. And low fat chocolate milk can be a powerful ally. Here's how:
- In a study of healthy, untrained men, those who consumed fat free milk after exercise gained more muscle and lost more body fat at the end of a 12-week training program than those who drank a soy protein beverage or a beverage containing only carbohydrates. All three beverages had the same amount of calories. A second study found similar results for women.18, 19
- In another University of Texas at Austin study, 32 healthy but untrained cyclists who recovered with low fat chocolate milk gained more muscle and lost more fat during training—a 3 pound lean muscle advantage compared to athletes who recovered with a carbohydrate drink.20
18. Hartman JW, et al. Consumption of fat-free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters. American Journal of Clinical Nutrition. 2007;86:373-381.
19. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM. Body composition and strength changes in women with milk and resistance exercise. Medicine & Science in Sports & Exercise. 2010;42:1122-1130.
20. McCleave EL, Ferguson-Stegall L, Ding Z, Doerner PG, Liu Y, Kammer L, Wang B, Wang W, Hwang J, Ivy JL. Effects of aerobic training and nutritional supplementation on body composition, immune cells and inflammatory markers. Medicine & Science in Sports & Exercise. 2011; 23:442.
To learn more about how you can win with low fat chocolate milk, visit GotChocolateMilk.com/science