Forget about those fancy sports recovery drinks. Two recent studies show that the ideal post-run beverage may be one that you've enjoyed since you were a kid. The first study found that runners who drank fat-free chocolate milk during the three hours after a run had heightened markers of muscle protein repair compared to those who drank a carbohydrate drink.
The second study showed that chocolate milk also contributes to replenishing glycogen stores in muscles, a source of fuel during prolonged exercise. Muscle glycogen levels in runners were tested 30 minutes and 60 minutes following ingestion of either the fat-free chocolate milk or a carbohydrate beverage. Muscle glycogen content was greater for the chocolate milk drinkers at both measurement times.
Chocolate milk has a lot of other benefits: It can be relatively inexpensive compared to recovery sports drinks, it's easy to make at home or find at a convenience store after a run, and I think most people would agree that it tastes great.
More:
- What Should I Eat After My Runs?
- Hydration and Running 101
- Do I Need a Sports Drink With Protein During Runs?
Source: "Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise", American College of Sports Medicine press release, 6/3/10
Photo by Don Farrall/Getty Images
Interesting! Thanks for posting!
A guy I know who had run the Leadville 100 numerous times told me that your body will crave what it needs, and to go with those cravings. For him it was very crispy fried bacon, and he carried zip lock bags of it with him during the race.
In 2007 I was involved in a 600 mile relay from Atchison, KS. to Watkins, CO. By the third day I was forcing myself to drink water and sports drinks, but was craving two things, chocolate milk and V8 juice. I gave up the sports drinks, carried a bottle of water with me while running, and every time we came by a convenience store I would get a quart of chocolate milk or a V8 juice. I would have to say these studies show my body was craving what it needed.
The investigator’s laboratory received significant contributions that may cause conflicting interests. Dairy Management, Inc. 2007-2009. $153,013. Milk’s impact on protein turnover-specific intracellular signaling proteins in human skeletal muscle during recovery from endurance exercise. DMI clearly states that it aims to build demand for dairy.
George, you have a point. I suspect chocolate milk is great as an after-run replenishment beverage, but is it the best? I think I’ll try chocolate soy milk instead, if i can find a brand with as much sugar as chocolate cow milk. I know from experience that dairy products tend to digest slowly. Anyone else have an opinion on soy milk?
I usually drink Cytomax and feel like it works wonders for me to replenish electrolytes and fluids. I have used in mountain climbing with excellent results. Then recently I participated in a 50 mile mountain bike race. By the 3rd rest stop, 3/4 of the way through the race, I was feeling pretty tired. I had been drinking Cytomax and could tell there was a benefit, but at the same time I was very hungry and tired. At that stop they passed out chocoloate milk and I drank quite a bit. It was the Darigold Refuel and it was the most satisfying thing I have ever had during a physical activity! As I began riding again, I could not believe how much better I felt. My legs had more energy, much of the soreness was gone, I was no longer hungry, and I just felt overall revived. I admit that I really needed calories, but I felt like the chocolate milk fullfilled that need and more.