A recent research article comparing chocolate milk and sport drinks for post exercise recovery has shown that chocolate milk is the winner, by far. Yes, listen boys and girls to the basic facts: Drinking chocolate milk while exercising and after any decent workout should allow your body to recover just as quickly, if not more than expensive, specialized, sport drinks [1].
Mind you, most studies asses recovery drinks through the comparison of carbohydrates, electrolytes, and proteins through assumed absorption rates and subjective values; So take it with a grain of salt. That being said, please think about your options as consumers. Rule number one: Drink quality, organic if possible, full fat milk, lets say from your local cow milk manufacturer! Rule number two: Use real chocolate dark powder in specific usually 70% or greater I like Dagoba Unsweetened Drinking Chocolate Powder. Rule number three: Use as little sugar as possible, if you use any.
Let me put things into perspective. My brother after football practice would be thirsty and hungry, we were poor and my mothers only real option was full fat milk. For the record he was 6'4" and 270 pounds and he drank a gallon after practice and a gallon throughout the day. The best part of it, is that back in the 80s that only amounted to about $5 / day. Pretty cost efficient I'd say and honestly I do think that it would translate into todays economy as well.
For those that may be a little argumentative about the basics and logic let me man-splain, I will ignore the caloric measurements cause we all know that is bunk. Here is a list of actual nutritional items from a grass / hay fed cow that produces actual milk vs. commercially raised milk food product. When I say 'commercially raised milk food product' I mean to say; milk that has had a specific solution injected from blood derived proteins (precipitated blood albumin to increase protein the content so they can add more water making more money per gallon): Seriously they do that. No wonder people don't 'like' milk.
May I make a recommendation?
Here is what I have as a post workout drink, values of proteins and other recovery items will very greatly with workout scheme, goals, body type, size and sex. That being said, the basics are very important not the values. Remember each person and situation is very different. If you have any questions just call my office and I will give you some feedback.
Dr. Borgardt's Milk Chocolate work out recovery drink or Sport Drink:
- Organic milk
- Dagoba dark chocolate powder
- Banana
- N-Acetylcysteine
- Creatine
- Protein powder
- Chia seeds (soaked in water for 8-16 hours)
Blend. Drink. I also take in pill form during this time:
- phosphatidylcholine
- Vitamin B (complex)
- Vitamin E
- Vitamin A
- Vitamin C
Go back to work.
- Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials: European Journal of Clinical Nutrition (2018)
Phospholipids and sports performance: J Int Soc Sports Nutr. 2007; 4: 5
