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The subsequent time you finish a rigorous exercise, you could want to think about a surprising new sports drink to help refuel tired muscles: chocolate milk. A recent study, published in the journal Medicine & Science in Sports & Exercising (1), reports that athletes who drank chocolate milk soon after an intense bout of workout were in a position to workout longer and with a lot more power throughout a second exercise compared to athletes who drank industrial sports beverages.

The researchers of the study indicate that chocolate milk is a robust option to other commercial sports drinks in assisting athletes recover from strenuous, power-depleting physical exercise.  Researcher Joel M. Stager, PhD, professor of kinesiology at Indiana University states that "Chocolate milk consists of an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles right after strenuous workout and can enable athletes to exercising at a high intensity in the course of subsequent workouts."

Stager and colleagues had nine cyclists bike till their muscles have been depleted of energy, rest four hours, then bike again until exhaustion, three separate times. For the duration of the rest period, the cyclists drank 1 of 3 beverages:

1) low-fat chocolate milk

2) a classic fluid replacement sports drink

three) a carbohydrate replacement sports drink

During the second round of physical exercise, the researchers located that cyclists who drank chocolate milk during the rest period have been able to bike almost twice as long prior to reaching exhaustion than these who consumed the carbohydrate replacement drink, and as extended as those who consumed the fluid replacement drink.

Researchers theorize that the combination of carbohydrates and protein discovered in chocolate milk is what helped improve the cyclists' overall performance and suggest that flavored milk may possibly be an optimal beverage for refueling muscle tissues soon after exercise. The researchers also note that chocolate milk is a fantastic-tasting and price-efficient option to many sports drinks.

In addition to its excellent combination of carbohydrates and protein, flavored milk includes seven other vital nutrients that are crucial for an athlete's health - including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk.

This study suggests, as nicely as a lot of other folks prior to it, that a combination of carbohydrate and protein is much more helpful to athletes than just carbohydrate alone in the post-workout meal or supplement. This study takes it one particular step further by identifying a meals solution - chocolate milk - that is straightforward to get, inexpensive, and tastes wonderful.

Confirming these outcomes was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (2).  This study compared physique composition and muscle function responses to resistance education in males who consumed a carb drink (Gatorade) or chocolate milk following every single coaching session. Chocolate milk consumption right away right after every workout tended to increase lean body mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-physical exercise beverages dont reduce it.

The one particular thing you want to keep however is that you want to select a non-fat or skim chocolate milk. Forty-eight percent of the calories in whole milk come from fat 33 percent of the calories in 2% milk come from fat 20 % of the calories in 1% milk come from fat, and  % of the calories from skim milk come from fat. So, when reaching for chocolate milk as your post-workout recovery drink of choice, pick the non-fat version.

However, if youre not a fan of chocolate milk post-workout then you can opt for a sports drink with effortlessly absorbable proteins such as hydrolysates.  In regards to your post-workout drink, the presence of simply absorbable proteins along with straightforward carbohydrates appears to be the most effective selection.

2006 Yuri Elkaim, BPHE, CK.

(1) Karp, Jason R. Johnston, Jeanne D. Tecklenburg, Sandy Mickleborough, Tim Fly, Alyce Stager, Joel M  (2004).  The Efficacy of Chocolate Milk as a Recovery Aid. Medicine & Science in Sports & Physical exercise. 36(five) Supplement:S126.

(2) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004). Effect of post-exercise supplement consumption on adaptations to resistance coaching. J Am Coll Nutr,23:322-330. [http://www.cheapgpsdeals.org/marine-gps/garmin-gpsmap-441s jump button]