Athletes of all ages are jumping on the ?chocolate milk bandwagon? as a post-workout recovery drink.? A recent study published in the International Journal of Sports Nutrition and Exercise Metabolism, supported by the Dairy and Nutrition Counsel, found no significant difference between using a fluid-replacement drink (i.e. Gatorade) or chocolate milk for athletes as a post-workout drink.? Both a natural food and carbohydrate replenishment, low-fat chocolate milk is a great post-workout snack choice for athletes from little league to collegiate athletics.
Goal of a post-workout snack
- Rehydrate
- Provide good carbohydrate and some protein to start the muscle recovery process
- Recommended nutrition intake is a? 4:1 ratio of carbohydrate : protein
- Examples: Low-fat chocolate milk, Clif bar, Accelerade drink
Low-fat chocolate milk is not only packed with good carbohydrate, protein, and nutrients, but is also very affordable, cold & tasty after a long workout, and most people love it!? Here are some practical ways to include low-fat chocolate milk into your post-workout routine:
- Run through the school cafeteria & grab a carton or two after athletic class
- Run by a convenient store minutes after practice and grab a low-fat chocolate milk in a bottle
- Run straight home after practice and poor a big glass or 12-16 oz glass of low-fat chocolate milk or mix your own with 1% milk and chocolate syrup
- For those who are lactose intolerant: Make your chocolate milk recovery drink with light soy milk or Lactaid or you can use a pre-made soy chocolate milk
Even an 8-10 oz glass can be sufficient within the 45 minutes after a workout to start recovery; then try to eat a complete meal of carbohydrates, protein, healthy fat, & fluid within the 2 hours after your workout.? Milk?it does a body good?
Have a question?? Email it to amygoodson@texashealth.org.
Amy Goodson, MS, RD, CSSD, LD
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