Your post-workout recovery snack is arguably the most important meal of the day. So what do you consume? A protein shake? Water? A sports drink?
According to new research, you may want to start opting for fat-free chocolate milk.
In a study presented to the American College of Sports Medicine, researchers enlisted the help of eight male runners. Following a series of runs, the participants either consumed fat-free chocolate milk or a carbohydrate beverage (like Gatorade) with the same amount of calories.
During recovery, researchers found that runners who drank fat-free chocolate milk had better muscle protein repair when compared to the carbohydrate beverage. A second study found that muscle glycogen levels were also higher for the chocolate milk group. Since glycogen is used for fuel during exercise, replenishing these stores is crucial.
But why?
After exercise, it’s important to consume both protein and carbohydrates; many exercisers make the mistake of consuming one but not the other. Sports drinks usually only have carbs. Powdered protein mixes usually only have protein. Since chocolate milk has a mix of both protein and carbs, it can be a wise choice. Moreover, it’s also inexpensive - and tastier - when compared to many pre-mixed recovery drinks.
There are a few things to keep in mind. First, you’d only want to use fat-free chocolate milk because fat content can slow digestion - and your body needs the protein and carbohydrates quickly. Second, just because chocolate milk is good for workout recovery doesn’t make it a healthy choice during other times of the day. Because quick absorption is crucial after a workout, it’s the only time when ingesting simple carbohydrates - like those found in chocolate milk - is healthy.
Personally, I usually opt for a whey protein powder mixed with simple carbohydrates. It’s not as tasty, but it’s quick, easy and effective. Nonetheless, it’s great to know that chocolate milk is an inexpensive alternative to traditional recovery drinks.
What do you drink after a workout? Let me know in the comments below.
