Training For Life

What do you reach for to quench your thirst after a long and grueling workout? For many years the typical athlete or fitness buff had an easy standard answer to that—a sports drink like Gatorade. But a new star has risen on the horizon of

post-workout recovery drinks—a new star that’s actually and old childhood friend. A slew of studies, health and fitness magazines and news reports have touted the classic chocolate milk as the best post-workout recovery drink.

In a study published in the Journal Of Sport Nutrition and Exercise Metabolism, cyclists biked to exhaustion, rested four hours and chugged either Gatorade, Endurox or chocolate milk. Then they set off for another round of cycling. The people who drank chocolate milk biked just as far as the subjects who drank Gatorade.

Proponents of post-workout chocolate milk point out that after a workout, the body is most receptive to using amino acids—protein—to repair muscle tissue. Every cup of milk packs about 8 to 11 grams of protein, while your typical sports drink has no such built-in protein source. Even better: cow’s milk is about 80% casein protein and 20% whey protein. You probably know that whey protein is ideal for immediate post-workout recovery since it’s fast-acting, delivering amino acids straight to your muscle tissue. But casein protein is digested slowly—so you can a steady stream of amino acids to your muscle for hours after you workout.

Other reasons cited for drinking chocolate milk after aworkout: it provides calcium and vitamin D, which many people don’t get enough of. And calcium is essential for proper muscle contraction. Chocolate milk’s carbohydrate content also helps you recover faster so you can get back in the gym.  Plus, you can whip up some chocolate milk for yourself at home, and it’s cheaper than sports drinks.

Not surprisingly Gatorade launched an advertisement campaign challenging the claims that chocolate milk is the ideal post-workout recovery drink.  But the beverage giant may be on to something. Milk as a post-workout drink really does have its drawbacks.

For one thing, there’s the much higher caloric count that milk carries. For an athlete who’s training hard and needs some extra calories that might be all right, but many people who exercise are doing so at least in part for the calorie burn—and chocolate milk will set them back a lot further than a sports drink.  A serving of Gatorade has 1/3 the calories of your average serving of chocolate milk.

For another thing, many people—30 to 50 million Americans—are lactose intolerance. And even if you haven’t been diagnosed with lactose intolerance and can usually get away with dairy, it’s not at all uncommon to have some degree of sensitivity to dairy, meaning that drinking a lot of milk—especially on an empty stomach, as you’re likely to have after a workout— at once could give you some milder symptoms. And the last thing you need after a tough workout is milk-induced cramps or stomach pain. Even if you’re not sensitive to dairy, slamming down something as rich and creamy as chocolate milk on a hot, humid summer day after running 10 miles doesn’t seem like doing your stomach a favor.

Finally, if you’re choosing a conventional, non-organic brand of chocolate milk, than you may be taking in hormones and antibiotics along with your protein and calcium. Gatorade, with all that sugar and artificial color, is no saint either when it comes to chemical food additives. But chocolate milk may not always be as pure and wholesome as is claimed. And if you workout regularly and you’re taking the time to find your best post-workout recovery drink, than you’re probably the kind of person who wants what’s pure and wholesome for your body whenever possible.

Ultimately, the best post-workout drink is the one that you like enough to drink plenty of so stay hydrated, and that makes you feel stronger and more energetic quickly so that you can get back in the gym sooner. If that’s chocolate milk, great, but if you’re a sports drink fan you don’t have to give up Gatorade just because of some media buzz. Even just plenty of plain water will do wonders to re-hydrate your body after a tough training session—there’s no need for anything fancy. So the best post-workout recovery drink is simply the one that’s best for you.

Just some food for thought.  I know what I use and those of that you know me are probably wondering why I posted this.  I believe not everything works the same for everyone.  Just trying to keep people informed. Remember to consult your doctor before taking on any new fitness or health routine.  Please feel free to leave comments or e-mail me with questions.  Happy Training

HubPages

Posted under Cardio, Diet, Fitness, Health, Lifting