Nutrition News - Chocolate Milk for Recovery

By Jana Heitmeyer, M. Ed, RD, LD, CSCS, SCC, CSSDPost-exercise fueling and its role in triggering the muscle building process is critical for gymnasts. We talked previously about the quick turn around time between training sessions and how consistent meals/hydration help with recovery. One of the biggest improvements can occur in the car on the way home or immediately post-workout. While whey protein is an option, there is a much cheaper and just as beneficial post workout drink.We know that you need to maximize glycogen (carbohydrate) replacement within the hour window after exercising and more ideally, within 30 minutes to make sure you aren't breaking down muscle and not rebuilding it. New research says that chocolate milk is a good choice plus!Chocolate milk was the optimal carbohydrate to protein ratio (4:1), just like the Gatorade and Muscle Milk shakes, that is critical for replenishing the muscles you just exhausted during your workout. The best part about milk is that it also provides you with seven key nutrients including bone-building potassium, calcium and vitamin D. No other sports drink contains the nutrient package found in flavored milk. This is especially important in adolescent female gymnasts who research shows are typically low in calcium, vitamin D and protein.Some gymnasts may find that chocolate milk works better for them than commercial protein drinks. This could be due to the different composition of sugars in milk that absorb better in the gut. It occurs naturally without help from man-made additives that are found in most protein recovery drinks. Real food is ALWAYS better than a supplement and unless there are other eating issues present, gymnasts do not usually need protein drinks!The one thing that you want to pay attention to is that you select a chocolate milk that will help you meet your goals. Forty-eight percent of the calories in whole milk come from fat; 33 percent of the calories in 2% milk come from fat; 20 percent of the calories in 1% milk come from fat and 0 percent of the calories from skim milk come from fat. So, when reaching for chocolate milk as your post-workout recovery drink of choice, choose the right version.Important point: has to be chocolate milk (or strawberry) to get the optimal carb to protein ratio. Regular white milk does not contain enough carbohydrate! For gymnasts that are lactose intolerant, any version of milk provides the same benefits - soy, hemp, almond, lactic, etc, as long as it is chocolate.All gymnasts should start considering chocolate milk a "sports drink plus" - it contains things you need whether you are working out hard or during an off-week. It's a good option for all gymnasts and a cheaper one to keep in stock in your fridge! Coaches, this might be a way to get the booster club involved as well.