Transcript Sports Drink vs. Chocolate Milk

What we already knew:
Endurance exercise depletes the
body of energy stores (carbs).
It is important to replace the lost
carbohydrates within 30 minutes
after intense workouts.
Also, protein is important to assist
with carbohydrate restoration and to
help muscles recover and grow.
The Study
Done at IU by Joel Stager and
colleagues.
Cyclists were given either a synthetic
sports drink or chocolate milk
immediately following their first
session of exercise and again 2 hours
later.
Four hours later the athletes worked
out again.
The Results: Milk is superior!
“We found that
chocolate milk was
nearly twice as
effective than the
synthetic products
as a recovery
product — and the
athletes liked the
taste a lot better,”
said Stager.
Why chocolate milk?
"The latest research
shows athletes ideally
need a carbohydratesto-protein ratio of 3-to1 or 4-to-1,” Stager
states.
This ratio is what most
sports drinks companies
strive for in their
products but chocolate
milk has this ratio
naturally!
Since sports drinks have the same
ratio of carbohydrates and protien
than why did milk perform better?
Researcher Jeanne D. Johnston, MA,
told WebMD it may have to do with
the different composition of the
sugars in the milk.
Another theory is that the sugars in
the milk may be better absorbed in
the gut than those in the Endurox.
Milk is superior!
12 fl.oz
serving
Gatorade
Endurox
R4
Chocolate
Milk
Calories
94.5
280
237
Protein
0g
14g
12g
Carbohydrates
23.1g
53g
39.15g
Calcium
3mg
100mg
432mg
Vitamin D
n/a
n/a
150
Potassium
49mg
140mg
637mg
Chocolate milk is a cheaper
alternative for expensive
sports drinks and more
commonly available.
The protein in milk is high
quality, which means it
contains all of the essential
amino acids or “building
blocks” of protein.
Milk contains key
nutrients, such as calcium
and vitamin D, in
quantities that sports
drinks can’t match.
Vitamins and Minerals
Calcium helps build and maintain strong
bones and plays an important role in
muscle contraction.
Vitamin D helps promote the absorption of
calcium and enhances bone
mineralization. Milk is one of the few
dietary sources of this important nutrient.
Potassium regulates the body’s fluid
balance and helps maintain normal blood
pressure. It’s also needed for muscle
activity and contraction. Milk provides
11% of the Daily Value of potassium.
Vitamins and Minerals
Vitamin A helps maintain normal vision and skin.
It also helps regulate cell growth and maintains
the integrity of the immune system.
Vitamin B12 helps build red blood cells that carry
oxygen from the lungs to working muscles.
Riboflavin, also known as vitamin B2, helps
convert food into energy – a process crucial for
exercising muscles.
Niacin is important for the normal function of
many enzymes in the body, and is involved in the
metabolism of sugars and fatty acids. A glass of
milk contains 10% of the Daily Value for niacin.
Phosphorus helps strengthen bones and
generates energy in your body’s cells.
Something to keep in mind:
Replacement of energy stores is
most important for competitive
athletes who work out vigorously
once or twice a day. -Roberta Anding, sports
dietitian and spokeswoman for the American Dietetic Association.
But it is important for everyone to
get 3 servings of dairy a day.
References
Denny, D. (2004, July 1 ). Chocolate milk tops 'power' beverages.
Retrieved March 20, 2007 from Herald-Times Web site:
http://www.winforum.org/HeraldTimes_StagerResearch.htm
Karp, J., Johnston, J., Tecklenburg, S., Mickleborough, T., Fly, A. &
Stager, J. (2006). Chocolate Milk as a Post-Exercise Recovery Aid.
International Journal of Sport Nutrition and Exercise Metabolism, 16, 78-91.
http://www.personalbestnutrition.com/cgi-bin/pbn/687.html
Stine, R. (2006). Chocolate Milk: The New Sports Drink?. Retrieved March 20, 2007 from
WebMD Web Site: http://www.webmd.com/fitnessexercise/news/20060224/chocolate-milk-new-sports-drink