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The next time you finish a rigorous exercise, you might want to think about a surprising new sports drink to aid refuel tired muscle tissues: chocolate milk. A current study, published in the journal Medicine & Science in Sports & Exercising (1), reports that athletes who drank chocolate milk after an intense bout of physical exercise had been able to workout longer and with more power throughout a second exercise compared to athletes who drank industrial sports beverages.

The researchers of the study indicate that chocolate milk is a robust alternative to other industrial sports drinks in helping athletes recover from strenuous, energy-depleting physical exercise. Researcher Joel M. Stager, PhD, professor of kinesiology at Indiana University states that "Chocolate milk contains an optimal carbohydrate to protein ratio, which is crucial for assisting refuel tired muscles after strenuous physical exercise and can enable athletes to exercise at a high intensity throughout subsequent workouts."

Stager and colleagues had nine cyclists bike till their muscle tissues have been depleted of energy, rest 4 hours, then bike once more until exhaustion, three separate instances. In the course of the rest period, the cyclists drank 1 of three beverages:

1) low-fat chocolate milk

two) a classic fluid replacement sports drink

3) a carbohydrate replacement sports drink

Throughout the second round of exercise, the researchers located that cyclists who drank chocolate milk for the duration of the rest period were in a position to bike practically twice as lengthy ahead of reaching exhaustion than those who consumed the carbohydrate replacement drink, and as lengthy as those who consumed the fluid replacement drink.

Researchers theorize that the combination of carbohydrates and protein located in chocolate milk is what helped improve the cyclists' performance and recommend that flavored milk may possibly be an optimal beverage for refueling muscles following physical exercise. The researchers also note that chocolate milk is a excellent-tasting and expense-effective alternative to a lot of sports drinks.

In addition to its perfect combination of carbohydrates and protein, flavored milk consists of seven other essential nutrients that are critical for an athlete's wellness - which includes bone-constructing calcium. No other sports drink includes the nutrient package discovered in flavored milk.

This study suggests, as nicely as numerous other folks ahead of it, that a mixture of carbohydrate and protein is more useful to athletes than just carbohydrate alone in the post-exercise meal or supplement. This study takes it one step further by identifying a food product - chocolate milk - that is simple to get, economical, and tastes great.

Confirming these final results was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (two). This study compared body composition and muscle function responses to resistance instruction in males who consumed a carb drink (Gatorade) or chocolate milk following every education session. Chocolate milk consumption right away following every single workout tended to increase lean physique mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-physical exercise beverages dont reduce it.

The a single factor you want to maintain nevertheless is that you want to pick a non-fat or skim chocolate milk. Forty-eight percent of the calories in whole milk come from fat 33 percent of the calories in two% milk come from fat 20 percent of the calories in 1% milk come from fat, and % of the calories from skim milk come from fat. So, when reaching for chocolate milk as your post-workout recovery drink of decision, choose the non-fat version.

Even so, if youre not a fan of chocolate milk post-workout then you can opt for a sports drink with easily absorbable proteins such as hydrolysates. In regards to your post-workout drink, the presence of easily absorbable proteins along with basic carbohydrates seems to be the most effective decision.

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(1) Karp, Jason R. Johnston, Jeanne D. Tecklenburg, Sandy Mickleborough, Tim Fly, Alyce Stager, Joel M (2004). The Efficacy of Chocolate Milk as a Recovery Aid. Medicine & Science in Sports & Exercise. 36(five) Supplement:S126.

(two) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004). Effect of post-exercising supplement consumption on adaptations to resistance coaching. J Am Coll Nutr,23:322-330.

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@@ Line 193: / Line 193: @@
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