We all know milk is good for us. Our moms have been telling us this for years. Recently, I have been asked several times in the gym if chocolate milk is a good post-workout drink, so I thought I'd try to clear up some of the "milkiness".
When you work out at a high intensity your muscles deplete their glucose (energy) supply. These energy stores need to be replenished to allow you to work out again in the following days. Chocolate milk contains carbohydrates, mainly in the form of sugar, which will aid in muscle energy supply recovery.
Not only does chocolate milk provide you with carbohydrates in the form of sugar, it also contains all the other nutrients that regular milk has. During vigorous exercise, we often sweat, sometimes a lot. In sweat, we lose not only some of our stored water supply but also calcium, potassium and magnesium. Water can replenish fluids you lost during exercise but unfortunately, without adding extra nutrients to your water it just can't provide you with lost vitamins or minerals.
Sports drinks can provide you with nutrients lost during intense exercise but often at the expense of loads of added sugar. Chocolate milk contains the right balance of sugar (carbohydrates) to protein, provides essential vitamins and minerals, rehydrates you and tastes great. One glass of milk contains anywhere from eight to 11 grams of protein. It is recommended that you consume 10 to 20 grams of protein within 30 minutes of completing your workout, so milk is a perfect solution. It's also a heck of a lot cheaper than protein powders. The extra bonus is that cow's milk contains two different types of protein. About 80 per cent of the protein in milk is casein protein and about 20 per cent is whey protein. Whey protein is absorbed quickly and starts rebuilding our muscles right away. Casein protein is digested more slowly therefore provides nutrients over a longer period of time.
It's pretty clear that chocolate milk is a great post-workout drink choice. You should be aware though that it should be used after vigorous or intense exercise. Milk contains fat and significant calories per glass. Your body needs these things after a hard workout, but a walk around the block may not warrant a recovery drink.
Say it! Mean it! Do it!
