Sports Nutrition
Chocolate Milk
Hailed as the sports drink nature intended, chocolate milk has at least 8 grams of high-quality protein in every glass, plus natural electrolytes and fluid to replace what the body loses through sweat. The chocolate even creates the ideal carbs-to-protein ratio for re-energizing the body after a workout.
- Milk can increase the body’s ability to make new muscle and may help improve body composition over time.1,2,3
- Milk has been shown to be an excellent way to replace fluid lost during exercise.4,5
- Milk may help the body perform better during its next workout.3,5-10
1. Hartman JW, et al. Consumption of fat-free fluid milk following resistance exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters. Am J Clin Nutr. 2007;86:373
2. Wilkinson SB, et al. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007;85:1031.
3. Josse A, et al. Body composition and strength training changes in women with milk and resistance exercise. Med Sci Sports Exerc. 2009 Dec 9. [Epub ahead of print]
4. Shirreffs SM, et al. Milk as an effective post-exercise rehydration drink. Br J Nutr. 2007;98:173.
5. Watson P, et al. A comparison of the effects of milk and a carbohydrate-electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. Eur J Appl Physiol. 2008;104:633.
6. Cockburn E, et al. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Appl Physiol Nutr Metab. 2008;33:775.
7. Karp JR, et al. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006;16:78.
8. Pritchett K, et al. Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Appl Physiol Nutr Metab. 2009;34:1017-1022.
9. Thomas K, et al. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sports drinks. Appl Physiol Nutr Metab. 2009;34:78-82.
10. Gilson SF, et al. Effects of chocolate milk consumption on markers of muscle recovery during intensified soccer training. Med Sci Sports Exerc. 2009;41:S577.
11. USDA National Nutrient Database for Standard Reference, Release 23.
12. Layman DK, et al. J Nutr. 2003; 133: 261S-7S.
13. Tang JE, et al. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. 2007; 32: 1132-38.
14. Burke DG, et al. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001; 11(3): 349-64.
15. Phillips SM, et al. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr. 2005; 24(2): 134S-39S.
16. Howarth KR, et al. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Apply Physiol. 2009; 106: 1394-1402.
Whey Protein
Whey protein is a high-quality, complete protein found naturally in milk. It contains all the essential amino acids your body needs and is easy to digest.
- Whey is one of the best sources of branched-chain amino acids (BCAA)11, including leucine, which has been shown to stimulate muscle synthesis.12
- Whey protein combined with regular resistance exercise can help build more lean muscle than resistance training alone or resistance training combined with carbohydrate consumption.13,14,15
- Whey protein after exercise helps build and repair muscle.13,16
