This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists). Rodja has over 20 years experience in the field.
Chocolate Milk – Recovery Drink Extraordinaire
A number of recent studies are showing that chocolate milk could be the best post-workout recovery drink.
Researchers at the University of Texas compared low-fat chocolate milk with carbohydrate drinks with the same ingredients and calories as typical sports drinks. They tested cyclists using two different protocols which both found that riders who consumed chocolate milk showed greater improvement in O2 max uptake and power output compared to those who drank the carbohydrate drink.
The chocolate milk-drinking cyclists also increased their lean muscle mass and reduced their body fat percentage more than the other group.
Although they are not yet sure why chocolate milk to proving to be better than sports drinks, they think it has to do with a unique protein and carbohydrate mix.
The protein makeup of cow’s milk is about 80% casein protein and 20% whey protein, which is an ideal mix. Whey protein is fast-acting, providing amino acids immediately to the muscle-tissue, while the casein protein is digested slower, providing a steady stream of amino acids over time.
The carbohydrate contents of milk vary depending on the brand but it usually is made up of an excellent mix of sugars and complex carbs. These provide the immediate insulin spike needed to shuttle glucose into the cells and a steady stream of the complex carbs overtime.
Chocolate milk also processes all-important electrolytes such as calcium, potassium, sodium and magnesium, all of which can be lost in sweat and need to be replenished. It’s also a good rehydration source and has been shown to be as effective, if not more effective, than water or sports drinks. If that wasn’t enough, it also contains a number of vitamins and minerals such as vitamins A & D and phosphorus that are not found in typical carbohydrate-based sports drinks.
Maybe it’s time to put down those high-tech, designed-in-a-lab, post-exercise rehydration delivery systems and reach for a good old-fashioned chocolate milkshake.
Sources: International Journal of Sport Nutrition and Exercise Metabolism American Journal of Clinical Nutrition
In the meantime, here is another Fit4Life routine to perform at home or at your current gym. This is a 12 week plan to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated toward your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. This programme is FREE and available by email to all readers. Personalized programmes are also available for a nominal fee. Please email your request (FREE Weight Loss Programme or personalized programme) to firstname.lastname@example.org. You may also contact Rodja via BBM (22BE6214) or visit our facebook page at Repts for more information.
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Wellness studio located in Rodney Bay opposite to the North bound Rodney Bay bus stop by RJ Clarke. Rodja has over 20 years fitness experience and through REPTS offers all inclusive upgradeable wellness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, NutriCare, Massage Therapy, etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored program that will best help you achieve your fitness goal. You may call at anytime at 758-722-3763 during business hours (4:30am – 10pm) to schedule an appointment.