Gatoraide v/s Chocolate Milk

**Jayelin** · 07-14-2006, 03:57 PM

They ran a similar article in Cooking Light, I thought it was fascinating. Of course, they're leaving out the fact that milk is mucus forming, which is quite unpleasant when you're exercising, particularly if you are outdoors and also have allergies.

Chocolate Milk: The New Sports Drink?
Study Shows Chocolate Milk May Help Athletic Performance

Feb. 24, 2006

"[Milk] is a sports drink ‘plus.’ It will supply you with things you need whether or not you’re working out."

Keith Ayoob, EdD

(WebMD) During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races.

Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise.

The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, was small in scale; it was partially funded by the dairy industry. But dietitians say the study should help to counter the notion that high-tech, expensive supplements are better than whole foods when it comes to athletic performance. They also note that milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can’t match.

"[Milk] is a sports drink ‘plus,’" Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. "It will supply you with things you need whether or not you’re working out."

The study builds on findings that intense endurance exercise reduces the muscles’ supply of stored glucose, or glycogen, a key source of fuel for exercise. To maximize glycogen replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout.

Milk vs. Sports Drinks

Common sports drinks such as Gatorade supply those carbs, as well as fluids and electrolytes lost through sweat. However, more recent research suggests that adding protein to the mix may further hasten recovery. Hence the new wave of drinks such as Endurox R4 that include protein as well as higher doses of carbs.

In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.

The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD.

But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.

Edward F. Coyle, PhD, a researcher on exercise and hydration at the University of Texas, tells WebMD the trial would have been stronger if the researchers had also tested the effect of flavored water or another dummy (placebo) drink.

The study was partly funded by the Dairy and Nutrition Council, an industry group. Coyle says that the study’s reliance on industry funding is not unusual in the world of sports research, as federal funding for such research is hard to come by.

A Cheaper Alternative?

While rapid nutrient replacement may not be important for casual exercisers, it can make a big difference in performance for competitive athletes who work out vigorously once or twice a day, says Roberta Anding, a sports dietitian and spokeswoman for the American Dietetic Association.

Anding has long recommended chocolate milk for young athletes who come to her practice at Texas Children’s Hospital in Houston. For children and teenagers from lower-income families, it doesn’t make sense to spend serious money on sports drinks when they can get milk as part of a subsidized lunch program, she tells WebMD. The only advantage of sports drinks, she notes, is that they never spoil.

Ayoob estimates that more than two-thirds of teenagers should be drinking more milk anyway because they don’t get enough calcium in their diets. He also recommends milk for its vitamin D and potassium content. “For me, this is a no-brainer,” he says.

Sources: Karp, J. International Journal of Sport Nutrition and Exercise Metabolism, 2006; (16: 78-91). “Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine,” http://www.eatright.org/cps/rde/xchg...l/adap1200.cfm. Svrluga, Barry, “Olympics Swim Trials,” Washington Post, July 13, 2004, http://www.washingtonpost.com/wp-dyn...2004Jul12.html. Jeanne Johnston, department of kinesiology, Indiana University at Bloomington. Joel M. Stager, PhD, department of kinesiology, Indiana University at Bloomington; Keith Ayoob, EdD, RD, associate professor of pediatrics, Albert Einstein College of Medicine. Edward F. Coyle, PhD, professor, kinesiology and health education, University of Texas. Roberta Anding, clinical and sports dietitian, Texas Children’s Hospital, Houston.

By Richard Sine
Reviewed by Michael W. Smith, M.D.
© 2006, WebMD Inc. All rights reserved.

Chocolate Milk better than Gatorade for Post Exercise Recovery?

The next time you finish a rigorous workout, you may want to consider a surprising new sports drink to help refuel tired muscles: chocolate milk. A recent study, published in the journal Medicine & Science in Sports & Exercise (1), reports that athletes who drank chocolate milk after an intense bout of exercise were able to workout longer and with more power during a second workout compared to athletes who drank commercial sports beverages.

The researchers of the study indicate that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting 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 critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."

Stager and colleagues had nine cyclists 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:

1) low-fat chocolate milk

2) a traditional fluid replacement sports drink

3) a carbohydrate replacement sports 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. The researchers also note that chocolate milk is a great-tasting and cost-effective alternative to many sports drinks.

In addition to its ideal combination of carbohydrates and protein, flavored milk contains seven other essential nutrients that are important for an athlete's health - including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk.

This study suggests, as well as many others before it, that a combination of carbohydrate and protein is more beneficial to athletes than just carbohydrate alone in the post-workout meal or supplement. This study takes it one step further by identifying a food product - chocolate milk - that is easy to get, inexpensive, and tastes great.

Confirming these results was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (2). This study compared body composition and muscle function responses to resistance training in males who consumed a carb drink (Gatorade) or chocolate milk following each training session. Chocolate milk consumption immediately after each workout tended to increase lean body mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-exercise beverages don’t cut it.

The one thing you want to keep however is that you want to select 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 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 non-fat version.

However, if you’re 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 simple carbohydrates seems to be the most effective choice.

© Yuri Elkaim, BPHE, CK.

http://www.totalwellnessconsulting.ca

(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(5) Supplement:S126.

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

Article Source: http://www.WebArticles.com/

APR 23, 2006

**DJSTARER** · 07-14-2006, 06:12 PM

uh.... yeah....

hence gatorade + a protein source.

Bottled Gatorade is junk. Fructose and sucrose. The powder is much better... but I would never drinking a simple carb without a protein.... what would be the point?

Great article supporting 'Old News'

Once again, the fitness world is rediculously far ahead of the curve.

**Jayelin** · 07-14-2006, 06:26 PM

I'm sorry, it was new to me, and I did a search and didn't see anything about it on the site, maybe I missed it.

I drink the powdered powerade.

**DJSTARER** · 07-14-2006, 06:30 PM

Don't be sorry. I'm just trying to be helpful. My E-tone of voice was misinterprated. I was speaking in a layed back way.

Here:

http://www.ironmass.com/nutrition/25...-part-1-a.html

http://www.ironmass.com/nutrition/25...n-part-ii.html

07-14-2006, 03:57 PM	#1
Jayelin IronMass Vip Join Date: Jul 2006 Location: Middletown, Ohio Posts: 791 Recipes: 0 Rep Power: 28	Gatoraide v/s Chocolate Milk They ran a similar article in Cooking Light, I thought it was fascinating. Of course, they're leaving out the fact that milk is mucus forming, which is quite unpleasant when you're exercising, particularly if you are outdoors and also have allergies. Chocolate Milk: The New Sports Drink? Study Shows Chocolate Milk May Help Athletic Performance Feb. 24, 2006 "[Milk] is a sports drink ‘plus.’ It will supply you with things you need whether or not you’re working out." Keith Ayoob, EdD (WebMD) During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races. Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise. The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, was small in scale; it was partially funded by the dairy industry. But dietitians say the study should help to counter the notion that high-tech, expensive supplements are better than whole foods when it comes to athletic performance. They also note that milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can’t match. "[Milk] is a sports drink ‘plus,’" Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. "It will supply you with things you need whether or not you’re working out." The study builds on findings that intense endurance exercise reduces the muscles’ supply of stored glucose, or glycogen, a key source of fuel for exercise. To maximize glycogen replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout. Milk vs. Sports Drinks Common sports drinks such as Gatorade supply those carbs, as well as fluids and electrolytes lost through sweat. However, more recent research suggests that adding protein to the mix may further hasten recovery. Hence the new wave of drinks such as Endurox R4 that include protein as well as higher doses of carbs. In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade. The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD. But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox. Edward F. Coyle, PhD, a researcher on exercise and hydration at the University of Texas, tells WebMD the trial would have been stronger if the researchers had also tested the effect of flavored water or another dummy (placebo) drink. The study was partly funded by the Dairy and Nutrition Council, an industry group. Coyle says that the study’s reliance on industry funding is not unusual in the world of sports research, as federal funding for such research is hard to come by. A Cheaper Alternative? While rapid nutrient replacement may not be important for casual exercisers, it can make a big difference in performance for competitive athletes who work out vigorously once or twice a day, says Roberta Anding, a sports dietitian and spokeswoman for the American Dietetic Association. Anding has long recommended chocolate milk for young athletes who come to her practice at Texas Children’s Hospital in Houston. For children and teenagers from lower-income families, it doesn’t make sense to spend serious money on sports drinks when they can get milk as part of a subsidized lunch program, she tells WebMD. The only advantage of sports drinks, she notes, is that they never spoil. Ayoob estimates that more than two-thirds of teenagers should be drinking more milk anyway because they don’t get enough calcium in their diets. He also recommends milk for its vitamin D and potassium content. “For me, this is a no-brainer,” he says. Sources: Karp, J. International Journal of Sport Nutrition and Exercise Metabolism, 2006; (16: 78-91). “Nutrition and athletic performance -- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine,” http://www.eatright.org/cps/rde/xchg...l/adap1200.cfm. Svrluga, Barry, “Olympics Swim Trials,” Washington Post, July 13, 2004, http://www.washingtonpost.com/wp-dyn...2004Jul12.html. Jeanne Johnston, department of kinesiology, Indiana University at Bloomington. Joel M. Stager, PhD, department of kinesiology, Indiana University at Bloomington; Keith Ayoob, EdD, RD, associate professor of pediatrics, Albert Einstein College of Medicine. Edward F. Coyle, PhD, professor, kinesiology and health education, University of Texas. Roberta Anding, clinical and sports dietitian, Texas Children’s Hospital, Houston. By Richard Sine Reviewed by Michael W. Smith, M.D. © 2006, WebMD Inc. All rights reserved. Chocolate Milk better than Gatorade for Post Exercise Recovery? The next time you finish a rigorous workout, you may want to consider a surprising new sports drink to help refuel tired muscles: chocolate milk. A recent study, published in the journal Medicine & Science in Sports & Exercise (1), reports that athletes who drank chocolate milk after an intense bout of exercise were able to workout longer and with more power during a second workout compared to athletes who drank commercial sports beverages. The researchers of the study indicate that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting 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 critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts." Stager and colleagues had nine cyclists 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: 1) low-fat chocolate milk 2) a traditional fluid replacement sports drink 3) a carbohydrate replacement sports 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. The researchers also note that chocolate milk is a great-tasting and cost-effective alternative to many sports drinks. In addition to its ideal combination of carbohydrates and protein, flavored milk contains seven other essential nutrients that are important for an athlete's health - including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk. This study suggests, as well as many others before it, that a combination of carbohydrate and protein is more beneficial to athletes than just carbohydrate alone in the post-workout meal or supplement. This study takes it one step further by identifying a food product - chocolate milk - that is easy to get, inexpensive, and tastes great. Confirming these results was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (2). This study compared body composition and muscle function responses to resistance training in males who consumed a carb drink (Gatorade) or chocolate milk following each training session. Chocolate milk consumption immediately after each workout tended to increase lean body mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-exercise beverages don’t cut it. The one thing you want to keep however is that you want to select 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 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 non-fat version. However, if you’re 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 simple carbohydrates seems to be the most effective choice. © Yuri Elkaim, BPHE, CK. http://www.totalwellnessconsulting.ca (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(5) Supplement:S126. (2) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004). Effect of post-exercise supplement consumption on adaptations to resistance training. J Am Coll Nutr,;23:322-330. Article Source: http://www.WebArticles.com/ APR 23, 2006 __________________ George Orwell was double plus right.

07-14-2006, 06:12 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	uh.... yeah.... hence gatorade + a protein source. Bottled Gatorade is junk. Fructose and sucrose. The powder is much better... but I would never drinking a simple carb without a protein.... what would be the point? Great article supporting 'Old News' Once again, the fitness world is rediculously far ahead of the curve. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-14-2006, 06:26 PM	#3
Jayelin IronMass Vip Join Date: Jul 2006 Location: Middletown, Ohio Posts: 791 Recipes: 0 Rep Power: 28	I'm sorry, it was new to me, and I did a search and didn't see anything about it on the site, maybe I missed it. I drink the powdered powerade. __________________ George Orwell was double plus right.

07-14-2006, 06:30 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	Don't be sorry. I'm just trying to be helpful. My E-tone of voice was misinterprated. I was speaking in a layed back way. Here: http://www.ironmass.com/nutrition/25...-part-1-a.html http://www.ironmass.com/nutrition/25...n-part-ii.html __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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