Chocolate Milk for Recovery

A few times a week I start my day bright and early at 4:15 AM. Roughly around 5 AM I have my favorite breakfast- oatmeal with cinnamon and berries, a scoop of chocolate protein powder, and green tea. I head out the door to train my early bird clients from 5:30-6:30 AM before I’m off to perform my own workout for the day.

I usually make sure I always have a recovery drink like whey protein (pair it with a complex carb like a banana) post workout to help my muscles recuperate and tie me over until I can get a balanced healthy meal, but on Tuesday after a track session I didn’t have my trusty blender cup. I was starving; my legs could already feel the effects of 10x300 intervals and short sprints. I knew that if I didn’t get something into my exhausted muscles soon I would be feeling the effects tomorrow and would also be more inclined to overeat when I got home.

I went to the coffee shop across the street and asked for a cup of chocolate milk. I haven’t had this “unconventional sports drink” after a workout since my marathon running days when an exercise physiologist recommended it. For the low price of $2 it was a cheap and convenient option. With an ideal ratio of carbs to protein to aid in recovery and restore glucose levels this sweet drink did the trick. Not only did it help ward off a deviation from my 6 small meals/day plan it ensured the quality of my workout the following day.

Why Chocolate Milk?

In endurance events and lengthy workouts glycogen, which come from carbohydrates, is the primary fuel source. Intense endurance exercise such as a lengthy track workout, distance run, or a long cycling excursion depletes muscle glycogen, thus depleting energy. When a workout is complete it’s important to replenish your glycogen stores in order to aid in recovery. Studies have shown that resynthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed within 30-60 minutes post exercise. Recent evidence shows that now only is carbohydrate a star player, but protein along with it hastens the rate of glycogen synthesis and helps repair muscle damage.

Gatorade and similar sports drinks are excellent for supplying carbs and electrolytes, but products that contain protein like endurox have proven to enhance endurance in athletes and boost recovery. A 4:1 ratio of carbohydrates to protein has proven to be effective.

An article in the International Journal of Sport Nutrition and Exercise Metabolism conducted a study and concluded that chocolate milk with high carbohydrate and protein content may be an effective alternative for recovery from exhausting glycogen depleting exercise.

Is chocolate milk a sports drink for you?

The average recreational athlete may not need to supplement their diet with recovery drinks or even sports drinks like Gatorade. While these products may deem to be healthy they still have a considerable amount of calories and sugar, therefore if you’re not necessarily depleting glycogen stores from heavy training I would advise you to skip the unwanted calories since the calories burned aren’t in proportion to the calories taken it, which causes an increase on the scale.

For children and teens low-fat chocolate milk may be an excellent beverage after sports practice, because it supplies Vitamin D to help bone development. Swapping a sweet tangy drink like Gatorade for plain old milk may be a downgrade to their taste buds, so chocolate milk could provide the sweetness they’re seeking after sports.

Conclusion:

If you’re wearing your body down in your workouts, don’t forget to be kind and provide it with the nutrition it needs. Carbohydrates aren’t the enemy since they allow us to have energy to do the things we enjoy. Protein won’t turn you into a body builder. Sports nutrition is all about the mix, the timing, and the amount that is specific to you and your goals.

Chocolate milk isn’t just for kids; it’s for athletes too. Who knew sports nutrition could be so convenient, affordable, and taste so good?

Sources:

Karp J, Johnston J, Tecklenburg S, Mickleborough T, Fly A, Stager J. Chocolate milk as a post-exercise recovery aid. International Journal Of Sport Nutrition And Exercise Metabolism [serial online]. February 2006;16(1):78-91. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed January 30, 2010.

Rowlands D, Rössler K, Thorp R, et al. Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men. Applied Physiology, Nutrition & Metabolism [serial online]. February 2008;33(1):39-51. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed January 30, 2010.

Millard-Stafford M, Childers W, Conger S, Kampfer A, Rahnert J. Recovery nutrition: timing and composition after endurance exercise. Current Sports Medicine Reports [serial online]. July 2008;7(4):193-201. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed January 30, 2010.

2 for 1 exercise! Push-up to Row

Push-Up to Row

Strengthens back, chest, core. Promotes upper body muscle endurance and strength

1. In push-up starting position grip dumbbells

2. Perform a push-up

3. When you return to start position perform a single arm row

4. Repeat and perform on opposite arm

Perform 2-3 sets of 10-12 repetitions per arm

Running with POWER

Remember the glory days when you first started running. It was exciting and challenging. You adorned yourself in new gear, googled running tips, programs, and races; you achieved a new personal record at every race, and best of all, the excess pounds just melted away.

Well, time has trickled by, the peace that you used to achieve during long weekend runs has become more of a chore than meditative movement, new gear has worn your wallet thin, those personal records are at a stand still, and no matter how many miles you run those last five pounds seem to have applied for permanent residency.

When you feel powerless in your training, stuck in the same old routine year after year, at a dead end with no where to go, what do you do?

To be frank, most people do one of two things:

1. Just keep doing the same thing over and over again and expect different results

2. Quit

Running excessively won’t necessarily offer the results you’re seeking, in fact it can leave you injured, and unable to run at all. Quitting definitely won’t solve the problem, and may cause damage to not only your fitness level, but also your overall health and mentality.

You can increase your performance without increasing your mileage. By adding explosive resistance training to your weekly program you can break up the monotony, run stronger, faster, and break through plateaus whether it’s regarding performance or physique.

There have been numerous studies regarding the positive effects of explosive resistance training on endurance sport performance. It not only improves strength, but also running economy, which means you use less oxygen at a higher intensity allowing you to run faster and longer. One study found that supplementing 33%of endurance training time with explosive activity such as sprints, plyos, light resistance exercises performed quickly in elite male cross country runners programs for 9 weeks enhanced 5km time and running economy without a change in VO2Max. This form of training makes the muscle fibers stronger, which reduces your risk of injury, and increases neuromuscular function, meaning your brain is better able to recruit the muscle fibers to do the work; all of which equals a faster pace without the discomfort.

Plyometrics (plyos), a form of explosive resistance training, are an excellent way to increase performance. Plyometrics involve a rapid eccentric contraction (lengthening of the muscle) followed by a concentric contraction (shortening of the muscle). This improves power by exaggerating the stretch shortening cycle (SSC) during ground contact. This mechanism allows you to create more force each time your foot strikes the ground- improving running economy.

Plyo exercises like bounding, single leg hops, and jump squats are not just for sprinters and field athletes. They are an excellent addition to an endurance athlete’s program. A study at the Australian Institute of Sport found that the “addition of plyos improved running economy by 4.1% in highly trained distance runners when compared to a control group undertaking similar running training without plyos.” The plyo group completed a 9-week intervention completing 3x30 minute sessions per week including gym sessions which included general strength training exercises at about 60% max and plyos such as squat jumps, fast feet, hops, and jumps.

Besides a new personal record in your next race, explosive resistance training can help you say good-bye to excess flab. Working at a higher intensity and using your muscles in different ways forces the body to work harder, and thus burn more calories. The bottom line is that strapping on your shoes and running the same pace for the same amount of time/distance is good for you, and burns calories, but your body is so used to it that it won’t provide the progressive results you may be seeking regarding body composition. You may never be sore after running a daily 8 miles, but after 2 sets of 8 jump squats and 8x30m sprints you may feel the effects.

Powerful Exercises

Scissor Jump

Start in a standing lunge position

Explode upwards and switch legs in mid-air returning to standing lunge position with the opposite leg now forward

Repeat as quickly as possible for set number of repetitions or until fatigue

Standing Long Jump to Sprint

Stand with feet hip width apart

Come down into a squat position

Jump as far ahead as possible

Upon stable landing take off into a sprint for 20-30m

Explosive Push-Up Shuffle

Begin in push-up position

Stagger arms so one arm is near your rib cage

Push up with force and switch hand placement in mid-air bringing to opposite arm back near the rib cage while the other hand lands in line with the shoulder.

By adding strength and power into your training routine you can run better by running less, and perhaps even sculpt a better physique just in time for warmer weather. If you’re interested in adding strength and plyometric exercises to your routine please join us at Fleet Feet in Annapolis every Friday morning at 7AM for a 6-week program starting February 5, 2010. There are a limited number of spots. Please contact Kelly Gonzalez at kelly@kellygonzalez.com to register.