Chocolate Milk for Recovery Drink?? This is HUGE!

As a pseudo-certified, self-proclaimed gym rat, I hate to admit that I rarely ever drink recovery drinks after intense workouts.  I think I am getting plenty of protein in my diet during the day, but I am thinking I need a little something extra to add to my routine to really kick it up a notch.  Here lately, I don't feel like I am bouncing back as fast as I should be able to at this point. So I have decided to invest in a Recovery drink to try. I say "invest" because these things aren't cheap. Here are the two that I have been reading about:

BeachBody's P90X Recovery Drink:

This is actually the more affordable alternative, at $43.95 + $6.95 for s&h, totaling at $50.90, with 25 servings per tub, which comes to $2.04 per serving. Which is not terrible considering I probably exercise about 20 - 25 days a month. So to start adding this supplement would mean about $50 extra a month. Notice the almost 4:1 Carbs to Protein ratio, and only 2 grams of fat.

My second option, which is almost the more expensive but also more in line with what I think I need is the EAS Pro-Science FINISH Powder:

This stuff comes in at $42.87 + $6.95 (must be the magic shipping and handling rate), totaling at $49.82, with 20 packets, comes to a total of $2.50 per serving. The reason I think this would be the better recovery-drink option is because it states "A post-training recovery powder that delivers essential amino acids to help build muscles and increase lean body mass. It contains high-quality protein and a structured lipid system that help muscles refuel, while beta-alanine boosts carnosine levels in the body, helping to reduce muscle fatigue." It is not only in EAS's Recovery Drink category, but also their muscle endurance category. The carb/protein ratio is completely different than the p90x, at 25 grams of carbs to 35 grams of protein. But what got me was 3 facts they stated:

• Refuel and build lean muscle
• Beta-alanine delays muscle fatigue
• Structured lipids support fat-soluble nutrient absorption

That pretty much is what I am looking for. But still not completely satisfied, so I continued my search........


......until I found this article: Chocolate Milk's 'Natural' Muscle Recovery Benefits Match Or May Even Surpass A Specially Designed Carbohydrate Sports Drink, dated June 2, 2009.

Well, this was right up my alley! I have heard of this before, and even briefly mentioned it in a previous blog, but never took it seriously. Never looked into it. Just used it as an excuse to get to drink chocolate milk.

A quote from this study states:

"This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity."

So I kept reading, and found another article : Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise, dated June 3, 2010. This study was done by the American College of Sports Medicine, the largest sports medicine and exercise science organization in the WORLD. They conducted 2 studies which you can read about in the article. A couple facts:

• those who drank fat-free chocolate mild during recovery had heightened markers of muscle protein repair (compared to the carbohydrate drink)
• choc milk contributes to replenishing glycogen stores in muscles, showing a higher content of glycogen compared to those who drank the carbohydrate drink

Their conclusion? They state that chocolate milk may be a worthwhile post-exercise recovery beverage.

My conclusion - Chocolate milk is delicious. And cheaper, at around $2.50 for a gallon (or less on sale). And will at least give me something to drink in between those more expensive recovery drinks, if I decide to try one or both. But for right now, just sticking with the fat-free chocolate milk.