Chocolate milk for Running Recovery

After Saturday’s 20 mile long run, I was craving Chocolate Milk.  It wasn’t just because I am a chocoholic, but because I knew after a tough workout (last 10 miles faster than marathon pace) it would be good for my recovery.

After a workout, there is a critical window, usually between 45 minutes to an hour, for refueling muscles.  During this time, it is important to replenish spent glycogen stores and maintain blood sugar levels.

Chocolate milk, as opposed to white milk, provides the optimal level of carbohydrates to protein ratio to refuel tired muscles and replace fluids lost as sweat during the workout. 

Joel M. Stager, PhD, professor of kinesiology at Indiana University and colleagues performed a study on nine cyclists.  They had them bike until their muscles were depleted of energy, rest four hours, then bike again until exhaustion, three separate times. During the rest period, the cyclists drank one of three beverages: lowfat chocolate milk, a traditional fluid replacement drink or a carbohydrate replacement drink. During the second round of exercise, the researchers found that cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink, and as long as those who consumed the fluid replacement drink. Researchers theorize that the combination of carbohydrates and protein found in chocolate milk is what helped enhance the cyclists’ performance and suggest that flavored milk may be an optimal beverage for refueling muscles after exercise.

What is even better is that Dr. Stager added that milkshakes are a good alternative for athletes who do not like chocolate milk!!!