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.
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.
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.
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.
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.
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:
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.
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