You’ve done it! You’ve crossed the finish line after a long swim, cycle or marathon run. Now it’s time to implement your post-exercise nutrition plan.
The goal of recovery is to return to your normal condition or state of health, mind and strength. It’s been shown that paying close attention to your nutrition immediately after competition positively influences your subsequent performance in both training and competition.
The choices of post-exercise nutrition options are endless. You could simply drink water or an electrolyte drink, down a protein shake, have a glass of milk, eat a meal, or enjoy any combination of these. But how about the benefits of that childhood favourite, chocolate milk?
Well, for starters, cow’s milk is incredibly nutritious. It contains over ten nutrients that are important for our nervous system, muscle function, energy levels and, of course, our bone health. More specifically, milk is a rich source of vitamins A, B1, and B12, as well as calcium, potassium, magnesium, zinc, protein, and phosphorus.
The addition of a carbohydrate-rich source from the chocolate will help rejuvenate your body’s natural energy reserves in the form of glycogen. And chocolate is also a source of flavonoids and other antioxidants (higher concentrations in dark varieties) that help to mitigate inflammation in the body. Therefore, these important nutrients may help reduce exercise-induced inflammation and, consequently, improve future performance.
Combining chocolate with milk is the perfect partnership. It has the right blend of essential nutrients required for effective recovery. It’s packed with protein, carbohydrates, and electrolytes, and it is a valuable hydration source. Not to mention that it’s delicious.
Further, consuming a small amount of protein during exercise is critical for muscle recovery and adaptation. A glass of milk provides 8g of high-quality muscle-building protein. Dairy foods, in particular, are better than other protein sources in optimising muscle recovery and muscle protein synthesis. That’s in part because milk is a wonderful source of leucine – a critical amino acid that can accelerate muscle growth and aid recovery.
The science behind chocolate milk’s effect on exercise recovery and future performance is noteworthy. A systematic review and meta-analysis found that chocolate milk is superior to water and commercial sports drinks. Athletes who drank chocolate milk post-exercise lasted longer till they were exhausted, had lower lactate levels (as a predictor of fitness) and improved glycogen resynthesis thanks to the increased carbohydrate content. Chocolate milk has the right blend and combination of essential nutrients, whereas water and commercially available sports drinks lack the specific nutrients that drive recovery.
Plus, consuming whole foods and drinks provides us with so much more than just protein, fats and carbs. They contain a rich matrix of nutrients, including antioxidants, vitamins, and minerals. You won’t get the same nutrient profile from a manufactured product. That’s why chocolate milk wins gold every time.
Post-exercise nutrition and hydration are crucial to your recovery. Neglecting your recovery nutrition will likely negatively affect subsequent performance during training and competition. Consuming adequate carbohydrates to top up your exhausted glycogen supplies, enough protein to promote new muscle growth and minimise muscle damage, plus drinking enough fluid to ensure you’re appropriately hydrated, will be vital to your overall recovery. That’s why chocolate milk has all your bases covered.
Replenishing tired and aching muscles has never been more delicious! So, wear your chocolate milk moustache with pride. Bon appétit.
