ES 391: Chocolate Milk: A Post- Exercise Recovery Beverage for Endurance Sports

9 like extremely

1 dislike extremely

60kg female would need to consume

434-690 ml

70kg male would need to consume

510-810 ml

Athletes often participate in multiple training sessions a day with as little as

6 hours of recovery between workout

to go from mL to oz

DIVIDE by 29

Low-fat chocolate milk results in similar performance outcomes to an OTC recovery beverage when ingested over a week long period.

Future research should examine the effects of chocolate milk taken over a longer period of time.

An improved performance was found after the consumption of chocolate milk with both a greater distance climbed and duration on a second climbing trial.

It may be pertinent for climber to consider its use a recovery aid during repeated climbing bouts.

Chocolate Milk and Protein Synthesis

Low-fat chocolate milk is a HIGH- QUALITY PRC and contains all nine essential amino acids . Ratio 4:1 CHO:PRO similar to CRBS.

Low fat chocolate milk serves as a more convenient, cheaper, premixed, and based on current observations, are more palatable recovery beverage option for many athletes.

TRUE

given the limited number studies.. FUTHER RESEARCH is still warranted to examine the efficacy of chocolate milk on exercise recovery. Further research is needed to examine the DOSAGE, TIMING, AND FREQUENCY of chocolate milk ingestion on recovery indices including performance, muscle glycogen resyntheis , muscle soreness and oxidative stress levels.

TRUE

Athletes, coaches, and sports dietitians have been striving to find

a POST exercise nutritional strategy that will -enhance muscle glycogen re-synthesis - accelerate recovery -maintain or improve the quality of future workouts or performances

Maltodextrin

a polysaccharide that is used as a food addictive. It is produced from starch by partial hydrolysis and is usually found as a white hygroscopic spray dried powder. commonly used for the production of soda and candy. and variety of other processed foods.

The high fat content of chocolate milk may have increased the levels of FREE FATTY ACIDS in the blood

and possibly delaying GLYCOGEN DEPLETION during the cycling trial to exhaustion and allowing subject to cycle longer.

sports similar to swimming and track

athletes may compete multiple times in a SINGLE day

Athletes are advised to adhere to nutritional strategies that maximize recovery

because full and often rapid recovery is VITAL for subsequent performance.

CRB

carbohydrate replacement beverage

Studies have examined the efficacy of chocolate milk on PRO synthesis following endurances exercise. Results show that

chocolate milk is more effective than an isocalorid CHO only beverage in creating an anabolic intracellular environment post-exercise.

ten male climbed a climbing wall until volitional exhaustion.

consumed either eater or chocolate milk 20 mins after the climb and then again with their evening meal.

Another Study: The Effectiveness of Chocolate milk as a post-climbing recovery aid

cross over design to compare water with chocolate milk as recovery aids following an exhaustive bout of high intensity endurance climbing

low fat chocolate milk is suggested to be

effective, low cost recovery aid with a carbohydrate protein ratio similar to many commercial recovery and CHO - replacement beverages.

The differences in the performances in the study could have been

from the different types of CHO in the beverages.

Chocolate milk is well received by most athletes and

is more economical and practical than most CRBs

Chronic Supplementation with Chocolate Milk

majority studies have examined the effects of a SINGLE dose, post exercise beverage on muscle damage and recovery indices.

A primary component of preparation for an elite athlete is to

maximize their training in order to increase their potential for competition.

commercially available recovery beverages consists of

monosaccharides complex CHOS ( maltodextrin)

Low fat chocolate milk consist of

monosaccharides glucose and fructose lactose

this chapter

provides and overview and discussion of the literature that examines the efficacy of low-fat milk on carious indices of recovery including muscle damage glycogen resynthesis protein synthesis endurance exercise performance

Anything that IMPROVES RECOVERY

provides more effective successive practice sessions and should improve performances.

After 4 h recovery, cycling time to exhaustion at 70% VO2max was

significantly longer(40 min) for chocolate milk trial compared to the OTC recovery.

different types of CHO

simple sugars(glucose) complex carbohydrates starches

Efficacy of post exercise FAT FREE Chocolate milk consumption compared to a CHO- ONLY beverage and determined that

subsequent exercise performance was enchanted with chocolate milk when compared to the CHO- only beverage

Pritchett el al compared the post-exercise ingestion of low-fat chocolate milk to an OTC CRB matched fro CHO and PRO content and found

that the increase in creatine kinase(CK) as a marker of muscle damage was significantly reduced from pre-to post- exercise in the chocolate milk trial compared to the CRB trial.

efficacy of low-fat chocolate milk

the literature examining the consumption of low fat chocolate milk during the recovery period LESS than 4 hours suggest enhanced recovery.

muscle glycogen

the storage form of glucose

anabolic

tissue building

All participants preferred the taste of chocolate milk to the OTC recovery beverage.

true

Very few studies have examined the effects of chocolate milk over taken time ( about a week) on indices of recovery

true

would be beneficial to athletes competing in events

with short recovery periods(preliminary heats, finals) track, field, swimming, stage race cycling