MOUNT VERNON — Those of us who have long craved a glass of chocolate milk after prolonged exercise may finally have the scientific answer as to why.
According to Joel M. Stager, Ph.D., professor of kinesiology at Indiana University, “Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts.”
Stager is co-author of a study published in the International Journal of Sport Nutrition and Exercise Metabolism that compared chocolate milk against Gatorade and Endurox R4. In the study, nine male cyclists rode until their muscles were depleted of energy; they rested for four hours, then biked again until exhaustion. During the rest period, cyclists drank low-fat chocolate milk, Gatorade or Endurox R4. The findings showed that the cyclists who drank the chocolate milk were able to bike about 50 percent longer than the ones who drank Endurox and about as long as those who drank the Gatorade.
Granted, the number of participants in the study was small. But health experts have long advocated the health benefits of consuming carbohydrates and protein after exercise, and chocolate milk contains both.
Health experts say that the sooner one eats after a workout, the better. Preferably, within 30 to 45 minutes. This is the time frame when the muscles absorb the most nutrients and the glycogen is replaced most efficiently. The meal should include a combination of carbohydrates and protein — carbohydrates for glycogen replacement, and protein for muscle repair and growth.
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“One way that athletes can achieve optimal performance is to focus on post-exercise food choices. Since carbohydrates are the primary source of fuel during intense activities and are also used during endurance activities, the restoration of muscle and liver glycogen (the body’s storage form of carbohydrates) stores is important to allow proper recovery,” said Debra Wein, M.S., R.D., LDN, writing for the National Strength and Conditioning Association.
In a March 28 article on runnersworld.com, author Christopher Percy Collier notes that adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers stressed during a run. Since protein helps muscles heal faster, runners who consume the right amount are less likely to get injured.
“With every footstrike, a runner carries two to seven times his or her body weight,” said Douglas Kalman, Ph.D., R.D., who has done extensive research on the effects of protein in athletes. “Protein is what keeps your body healthy under all that strain.”
A high-protein intake has also been shown to help maintain a strong immune system. According to Richard Kreider, Ph.D., head of the Exercise and Nutrition Laboratory at Baylor University, “After an intense bout of exercise, your immune system is weakened for about four to five hours. Protein stimulates white blood cells, which helps shield against upper-respiratory problems.”
For Doug Schwaberow of Fredericktown, a personal trainer at Body Basics, his favorite post-exercise meal is a protein smoothie. Following that, he said, it’s chicken and rice, because chicken is a good source of protein.
Michael Schoeff of Johnstown agrees.
“Grilled chicken,” he said, “for the high protein. I try and stay away from the carbs so I don’t get fat.”
Four ounces of chicken breast contain about 32 grams of protein. The USDA’s Recommended Dietary Allowance for protein is .8 grams per kilogram (or .36 grams per pound) of body weight. But that’s not enough for athletes, who need 1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound), according to the International Society of Sports Nutrition.
Other good sources of protein include eggs, whey, and protein-rich vegetables and grains, such as soybeans and oats.
Vanessa Bevan, Mount Vernon, works out six days a week. Just getting back into the gym after recovering from a motorcycle accident, Bevan said following her workouts she usually has a “Super Pump 250,” a protein drink that escalates muscle rebuilding. Her favorite, she said, is the raspberry flavor.
A protein shake is also the favorite post-exercise meal of Holly Molden of Mount Vernon.
Mount Vernon resident Joe Christopher doesn’t have a particular favorite post-workout meal. The 60-year-old former power lifter said he doesn’t do the heavy protein stuff any more.
“I like my chocolate, but I do try to keep it in moderation,” he said. “I just eat three basic meals every day, and cut down on snacks.”
Tim Workman works out four days a week, mostly cycling.
“I’m not real hungry after working out, so my [post-exercise meal] is a combination of Gatorade and power bars,” he said, adding that about an hour afterward, “pizza would work well, or anything that is high in carbs.”
A profile of pastry chef and avowed chocoholic David Chesarek printed Jan. 10, 2007, on runnersworld.com includes a recipe for a chocolate-espresso smoothie. Chesarek, who now logs 15 miles a week, qualified for the 1988 Olympic trials in the 400-meter hurdles. He said he developed the smoothie as a way to reward himself after a run.
Chocolate — in moderation and the right kind — is known to be beneficial to one’s health. According to a 2006 study which appeared in Proceedings of the National Academy of Sciences, cocoa’s antioxidants, called flavinoids, might help prevent heart disease by “keeping the blood vessels relaxed, thus easing blood pressure and helping circulation.”
According to the American Council on Science and Health, flavinoids have been shown to reduce fats in arterial walls as well as counteract mild hypertension.
Although the study comparing chocolate milk to other sports drinks was small, and more research needs to be done, it did point out that athletes don’t necessarily need to consume “high-tech, expensive supplements” when it comes to recovering from exercise. In addition, milk has calcium, vitamin D and potassium.
Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, estimates that more than two-thirds of teenagers should be drinking more milk because they don’t get enough calcium in their diets. According to the 2005 Dietary Guidelines and MyPyramid recommendations, Americans of all fitness levels should include at least three servings of lowfat or fat-free milk or milk products in their diet every day.