Chocolate Milk . . . It Does a Body Good!
Sports Nutrition 101
Chocolate Milk…It Does a Body Good!
Athletes of all ages are jumping on the “chocolate milk bandwagon” as a post- workout recovery drink. A recent study published in the International Journal of Sports Nutrition and Exercise Metabolism, supported by the Dairy and Nutrition Counsel, found no significant difference between using a fluid-replacement drink (i.e. Gatorade) or chocolate milk for athletes as a post-workout drink. Both a natural food and carbohydrate replenishment, low-fat chocolate milk is a great post- workout snack choice for athletes from little league to collegiate athletics.
Goal of a post-workout snack
• Provide good carbohydrate and some protein to start the muscle recovery
• Recommended nutrition intake is a 4:1 ratio of carbohydrate : protein
o Examples: Low-fat chocolate milk, Clif bar, Accelerade drink
Low-fat chocolate milk is not only packed with good carbohydrate, protein, and nutrients, but is also very affordable, cold & tasty after a long workout, and most people love it! Here are some practical ways to include low-fat chocolate milk into your post-workout routine:
• Run through the school cafeteria & grab a carton or two after athletic class
• Run by a convenient store minutes after practice and grab a low-fat chocolate
milk in a bottle
• Run straight home after practice and poor a big glass or 12-16 oz glass of
low-fat chocolate milk or mix your own with 1% milk and chocolate syrup
• For those who are lactose intolerant: Make your chocolate milk recovery
drink with light soy milk or Lactaid or you can use a pre-made soy chocolate milk
Even an 8-10 oz glass can be sufficient within the 45 minutes after a workout to start recovery; then try to eat a complete meal of carbohydrates, protein, healthy fat, & fluid within the 2 hours after your workout. Milk…it does a body good…
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.