|03-11-2006, 10:58 PM||#1|
Since archives won't allow new posts....
I am lactose intolerant, but like milk. I recall the whole discussion of Chocolate milk as a PWO drink. Since Lactaid doesn't make a chocolate milk yet, what about something using either Nestle Quik, Hershey Syrup and the like...
|03-12-2006, 07:54 PM||#2|
You can purchase drops to add to your chocolate milk if you are lactose intolerant. The muscle recovery comes from the milk protein transfer when glycogen transfers over the cell wall in the presence of testosterone. The chocolate does nothing, except it tastes great. Any refined sugar or honey will work as a source for the body to use for glycogen production. But since this is just the tool to get the milk protein over the cell wall, you still need to drink the milk. You can also use whey powder but you will have to see how your body tolerates it. I mix up 1/3 cup of dry milk with 2 tbs of dry Quick chocolate drink mix and keep this dry mix in a glass bottle in my work out bag. When I want it I can add cold water, any where, any time and don’t have to worry about spoilage. If you could find a brand of dry milk in a health food store that has already been treated for lactose intolerance, this may work for you.
|03-15-2006, 06:48 PM||#4|
Tim: I am not sure if I answered your question. What do you mean by being better? It certainly tastes better. I love it too! But if you are using it as a bump for mussel recovery, perfect. Plain milk does not have enough refined carbohydrate for the effect. So, add your Quick or syrup. As a woman I am at a disadvantage because this trick only works for the very short time after a hard work out when your testosterone levels are high. Since us gals don’t produce a lot of testosterone, I try to drink my chocolate milk right after my work out to get the most out of it. I work out at a gym straight from work, and by the time I get home, it is probably too late for this to work. That’s why I went to the dry mix.. I think it helps me, but I am writing this with a grin. I like the chocolate milk so much (it is the only refined carb I eat on a regular basis) that I could be having a placebo effect. It could also be just pure liquid motivation because I only allow myself this treat after a hard workout. One thing I have noticed is it magnifies the problem of getting to sleep after a late work out because of the caffeine. There is no magic in the chocolate, honey will do the same thing.
|03-17-2006, 06:58 AM||#6|
Chocolate Milk May Improve Recovery After Exercise CME
News Author: Laurie Barclay, MD
Feb. 27, 2006 — Chocolate milk is an effective
postexercise drink that improves recovery, according
to the results of a small, randomized trial reported
in the February issue of the International Journal of
Sport Nutrition and Exercise Metabolism.
"Our study indicates that chocolate milk is a strong
alternative to other commercial sports drinks in
helping athletes recover from strenuous,
energy-depleting exercise," coauthor Joel M. Stager,
PhD, from Indiana University in Bloomington, said in a
news release. "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."
On 3 separate days, 9 male, endurance-trained cyclists
performed an interval workout followed by 4 hours of
recovery, and a subsequent endurance trial to
exhaustion at 70% maximum oxygen consumption (VO2max).
In a single-blind, randomized design, the men drank
equivalent volumes of chocolate milk, fluid
replacement drink (FR), or carbohydrate replacement
drink (CR) immediately after the first exercise bout
and 2 hours of recovery. The chocolate milk and CR had
equivalent carbohydrate content. Primary endpoints
were time to exhaustion, average heart rate, rating of
perceived exertion, and total work for the endurance
Time to exhaustion and total work were significantly
greater for chocolate milk and for FR trials than for
CR trials, suggesting that chocolate milk is an
effective recovery aid between 2 exhausting exercise
Study limitations include the possibility that the
4-hour recovery period limited the complete digestion
of the complex carbohydrates contained in CR.
"The results of this study suggest that chocolate
milk, with its high carbohydrate and protein content,
may be considered an effective alternative to
commercial FR and CR for recovery from exhausting,
glycogen-depleting exercise," the authors write.
The Dairy and Nutrition Council, Inc, supported this
study in part.
Int J Sport Nutr Exerc Metab. 2006;16:78-91
According to the authors, the amount of stored
glycogen in skeletal muscles influences exercise
performance, and delaying carbohydrate ingestion for 2
hours after a workout can reduce the rate of glycogen
resynthesis by half. Studies noted by the authors have
suggested that 50 to 75 g of carbohydrate be ingested
within 30 to 45 minutes after exercise, with ingestion
of 1.2 to 1.5 g carbohydrate per kilogram of body
weight per hour for the next few hours. Protein
ingestion also has been shown to hasten the rate of
glycogen synthesis. CR and FR, which replenish fluid
and electrolytes lost during exercise but contain less
carbohydrates, are 2 types of postexercise drinks that
have been formulated to address glycogen synthesis and
The current trial is a single-blind, randomized,
crossover experimental study using endurance athletes
as their own controls to compare the effect of 3 types
of drinks: chocolate milk, FR, and CR with the
equivalent carbohydrate content of chocolate milk, on
performance as measured by time to exhaustion, average
heart rate, rating of perceived exertion, and total
9 healthy, nonsmoking male endurance-trained cyclists
aged 19 to 22 years with weight range of 68 to 82 kg
from one university were recruited for the study.
Each subject participated in 4 testing sessions with
each session separated by 1 week.
All subjects kept a dietary record for 3 days prior to
the sessions and refrained from heavy exercise within
The first session consisted of an incremental exercise
test on a cycle ergometer to determine VO2max and
maximum power output at VO2max.
The remaining 3 sessions were conducted as a
randomized crossover design and consisted of 2 bouts
of cycling to exhaustion separated by 4 hours of
The first bout consisted of alternating periods of
work and recovery in an interval format until glycogen
During the 4-hour recovery period, athletes were
offered equal volumes of low fat chocolate milk (The
Kroger Co) or FR (Gatorade) or CR (Endurox).
The carbohydrate content of chocolate milk and CR were
Following the recovery period, the second exercise
bout was performed at 70% VO2max until exhaustion to
maintain their previous pedal cadence (85 - 100 rpm).
Cyclists were not allowed to stand on pedals while
Investigators were blinded to allocation of fluids,
which were in opaque bottles.
Blood samples from fingertips were taken for lactate
levels prior to and on completion of each exercise
trial and at 2 hours into the recovery period.
Subjects were permitted to freely drink water, but no
other food was allowed during the recovery period.
Both time to exhaustion and total work performed
during the endurance performance ride were
significantly greater (P < .05) in the chocolate milk
and FR trials vs the CR trial.
Subjects cycled 49% and 54% longer following chocolate
milk and FR ingestion vs CR ingestion.
Total amount of work performed was 57% and 48% greater
for chocolate milk and FR ingestion vs the CR
No significant differences occurred in any other
variables, including heart rate, rating of perceived
exertion during the endurance performance trials, and
postexercise lactate levels.
Body mass index and total body water did not differ
Total amount of water consumed was similar for the 3
No significant differences occurred in macronutrient
content of diets for the athletes before the trial.
|03-20-2006, 10:42 AM||#9|
If chocolate milk shows a benefit, wouldn't it be logical that chocolate milk + chocolate cake would be even better? Can I get an 'affirmative' on that theory? Please...
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