Chocolate milk has been a staple in our diets for years and years. Over time we’ve come to know some benefits it may have for athletes. It could benefit you pre and post-workout or pre and post-game.
Athletes are always looking for an edge. Whether with diet, supplements, training, or mental focus, athletes will do whatever it takes to push themselves and become better. Here we’ll discuss if chocolate milk is good for athletes it not.
Pre Workout or Pre-Game
Chocolate milk can provide some positive benefits before training. Drinking 8 oz. of chocolate milk 30 minutes before a workout can help boost muscle glycogen. It also provides you with much-needed nutrients and carbohydrates for energy. It also puts a decent amount of protein in your body to build muscles.
Some may find it too heavy to have before a game or practice, but others don’t have a problem. That all depends on your body and how it digests dairy.
Chocolate milk before a workout can also help with how your body recovers. It has properties that activate proteins in the body that prevents protein breakdown. It preserves your muscles and speeds up recovery.
Post Workout or Training
The fluids and sodium in chocolate milk help with hydration after a workout or game. Not to mention it’s much cheaper than most post-workout supplements while it may accomplish the same results. Eight to 20 oz. Seems to work best.
Another study found that drinking chocolate milk after exercising builds muscle, reduces fat, improves endurance, and boosts overall performance.
Department chair of kinesiology and health education at the University of Texas at Austin, John L. Ivy, Ph.D. says that chocolate milk has the right combination of protein and carbohydrates that works well for athletes.
Other Points to Remember
You should keep in mind some other things when utilizing chocolate milk as an athlete. You can get away with drinking low-fat chocolate milk, which is a 3:1 carb to protein ratio.
Again this will depend on your body type and what kind of sport you play. Keep in mind everyone is different so keep close tabs on what works for you and what doesn’t.
It provides electrolytes like calcium, magnesium, potassium, and sodium that replaces the nutrients you lost while sweating. It also helps strengthen bones with nutrients like calcium and vitamin D. Each of these mentioned above can benefit athletes in some way.
Drinking chocolate milk after training is fast and simple. Sometimes you don’t have time to get home and blend your post-recovery drink. Or, you may not have one at the ice rink or field you play at.
Having a bottle of chocolate milk in a cooler is a great solution and you’ll capitalize on that all-important 15-45 minutes after exercise when your body is in its building and recovery phase.
Chocolate Milk or Not?
It appears using chocolate milk before and especially after training is a great tool for athletes. Studies show the numerous benefits it may have. Plus, it’s inexpensive compared to many other options, and a quick fix.
Sports nutritionist Barbara Lewin, RD, says, “I have been using it for a long time. It’s no surprise, she says, that the chocolate milk beat out the no-calorie beverage and the carbohydrate drink without protein.
Each athlete has their preferences and reasons for using certain methods both pre and post-workout, training, or game. Chocolate milk can be added to your routine and is great for athletes.