Today’s guest post is courtesy of Stacie, a registered dietitian and stay-at-home mom. Before deciding to stay at home with her son, she worked for the produce industry in nutrition communications.
Thanks Stacie for sharing your expertise with us!
If the last time you had chocolate milk was when you were a kid, it’s time to rethink the childhood favorite. Not only does it offer nine good-for-you-anytime essential nutrients, but it’s unique balance of carbs and protein also make it the perfect workout recovery drink. Call it the original protein shake and Gatorade, all rolled into one.
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Personally, low-fat or fat-free chocolate milk satisfies my after-dinner craving for something sweet and chocolatey – without the guilt. But, like non-flavored milk, it also offers nine essential nutrients: calcium, magnesium, potassium, phosphorus, protein, niacin, and vitamins A, D and B12. Some of these same nutrients are often found in fortified recovery drinks but no other drink offers the same complete package as milk and chocolate milk.
In a study performed at Indiana University, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, a traditional electrolyte drink, or a recovery drink that offers both carbohydrates and protein. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank the recovery drink, and about as long as those who drank the electrolyte drink.
The scientists believe that chocolate milk’s high electrolyte content, matched with the right ratio of carbohydrates and whey protein, aids in fluid recovery and protein synthesis. A growing mountain of evidence suggests that recovery can be improved with chocolate milk after both endurance and resistance training.
While serious exercisers will benefit the most from a glass of chocolate milk post-workout, it provides the same nutrients to the extremely active and the sedentary, kids and adults, alike.
Incorporating chocolate milk into your post-workout routine is easy, cost-effective, and is something you can share with your kids. Start with a cup of fat-free or low-fat milk and add your favorite chocolate syrup to taste (usually about 1 tablespoon for me). There are a variety of syrups on the market to choose from, including my personal favorite “special dark” chocolate.
Think you might be lactose intolerant? Get tested by a medical professional and try Lactaid, a 100% milk-based beverage that provides all the same nutrition without the lactose, so it’s easier to digest. While the research has not been done to study the effects of a product like Lactaid on recovery, you won’t miss out on the taste and nutrients chocolate milk provides.
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Boy am I loving this post! I’m sitting here drinking a glass of chocolate milk right now. I have one every morning with breakfast.
It’s great to know how beneficial it is for me, since I love it so much. Thanks for sharing this information.
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Great post! Yes, choc milk really is the perfect post-workout shake. I heard this years ago and was onboard with the idea. I’m glad the word is getting out more now about the benefits. It’s also much cheaper than spending $50 on a fancy 5 lb tub of overly marketed protein powder with a bunch of fillers. Great post. Thanks for spreading the word.
You should give Kefir a try. It’s probiotic like yogurt and not filled with HFCS like most chocolate milk. A kefir smoothie is delicious and good for you! If you must have chocolate milk look for one that uses a natural sugar and not HFCS.
Thanks for this. I am not much of a milk drinker but I need to stay away from a piece or two of chocolate after dinner so next time I will definatly give this a try!
I’m sure you’re right and far be it for me to argue against the sheer yumminess of chocolate milk. Candidly, though, I go back and forth about milk. On one hand it has a favorable balance of nutrients and on the other hand humans are the only creatures that drink other creature’s milk, which seems….kind of wrong. I’m sure science isn’t on my favor on this one, but milk, while delicious and nutritious, remains a question mark in my book. At least as far as my own consumption is concerned.
(In the interest of full disclosure I should admit to being lactose intolerant.)
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