Chocolate Milk - I always knew it was true

[Kingsley]

So maybe I always espouse the benefits of chocolate custard,
but that's just milk with extra flour right?


From:
http://www.bikeradar.com/fitness/article/technique-chocolate-milk-makes-you-faster-12108

Or: http://tinyurl.com/2t8k2h

Technique: Chocolate milk makes you faster

[...]

A study by scientists at Indiana University showed that chocolate milk is
very effective in recovery after hard exercise. They compared the effects
of chocolate milk against a series of commercially produced recovery
drinks. To their surprise, they found that the chocolate milk more than
held its own.

On three separate days, nine male, endurance-trained cyclists performed an
interval workout followed by four hours of recovery and, finally, a
time-to-exhaustion test. The men drank equivalent volumes of chocolate
milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR)
immediately after the first exercise bout and two hours into the recovery.
The chocolate milk and CR had equivalent carbohydrate content.

The results showed that time to exhaustion and total work were
significantly greater for chocolate milk and for FR trials than for CR
trials, suggesting that chocolate milk is an effective recovery aid
between two exhausting bouts of exercise.

"Our study indicates that chocolate milk is a strong alternative to other
commercial sports drinks in helping athletes recover from strenuous,
energy-depleting exercise," said coauthor Joel M. Stager in a news
release.

"Chocolate milk contains an optimal carbohydrate to protein ratio, which
is critical for helping refuel tired muscles after strenuous exercise and
can enable athletes to exercise at a high intensity during subsequent
workouts."

-kt

--
Kingsley Turner,
http://MadDogsBreakfast.com/ABFAQ - news:aus.bicycle Frequenly Asked Questions

 

[MikeyOz]

So maybe I always espouse the benefits of chocolate custard,
but that's just milk with extra flour right?

Each to their own... but did I miss it, or could I not see anything about who funded the study ???

 

[Bean Long]

MikeyOz wrote:
> could I not see anything
> about who funded the study ???

Exactly my thoughts. And why not strawberry flavoured milk??

--
Bean

Remove "yourfinger" before replying

 

[Halcyon]

MikeyOz wrote:
> Kingsley Wrote:
>> So maybe I always espouse the benefits of chocolate custard,
>> but that's just milk with extra flour right?
>>
>
> Each to their own... but did I miss it, or could I not see anything
> about who funded the study ???
>
>
From Joe Friel's book "Cycling Past 50" (that's age not speed )
"Owen Anderson, PhD, the publisher of Running Research News, suggests a
recovery home brew, based on a study at the University of Florida by the
scientist who created Gatorade. Anderson's drink provides the same
benefits as expensive commercial products. To make your own home brew
recovery drink, mix five tablespoons of sugar with 16 ozs of skim milk.
Skim milk is used because fat delays digestion"
Five tablespoons of sugar seems like a helluva lot to me and I've got to
6 teaspoons plus chocolate topping/syrup which would make maybe a total
of around 8 teaspoons of sugar. Perhaps some of the more knowledgeable
would know if 5 tablespoons of sugar is necessary or should he have said
5 teaspoons?

Halcyon

 

[Terryc]

Bean Long wrote:
> MikeyOz wrote:
>
>> could I not see anything
>> about who funded the study ???
>
>
> Exactly my thoughts. And why not strawberry flavoured milk??

Easier to hide the fact that it is industrial waste being value added
for sale, thus becoing (hopefully) a profit centre rather than a cost
centre.
>

 

[Rory Williams]

So maybe I always espouse the benefits of chocolate custard,
but that's just milk with extra flour right?

--
Kingsley Turner,
http://MadDogsBreakfast.com/ABFAQ - news:aus.bicycle Frequenly Asked Questions

There have been a few of these studies over the last year or so: Here's another:

Susan M. Shirreffs, Phillip Watson and Ronald J. Maughan(2007) Milk as an effective post-exercise rehydration drink British Journal of Nutrition, 98: 173-180

ABSTRACT: The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1•8 (SD 0•1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150% of their sweat loss. Urine samples were collected before and for 5h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (SD 207) and 550 (SD 141) ml for milk and milk with added sodium, respectively, compared to 1184 (SD 321) and 1205 (SD 142) ml for the water and sports drink; P<0•001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.

This one was supported by a grant from the Milk Development Council

RoryW

 

[Bleve]

On Aug 31, 9:35 am, MikeyOz <MikeyOz.2w5...@no-
mx.forums.cyclingforums.com> wrote:
> Kingsley Wrote:
>
> > So maybe I always espouse the benefits of chocolate custard,
> > but that's just milk with extra flour right?
>
> Each to their own... but did I miss it, or could I not see anything
> about who funded the study ???

It's old news - google is your friend.

It's also, AFAIK,. spot-on. Shame big-m doesn't work well in a bidon!

 

[Roadie_scum]

Each to their own... but did I miss it, or could I not see anything about who funded the study ???

There have been a few of these studies over the last year or so: Here's another:

Susan M. Shirreffs, Phillip Watson and Ronald J. Maughan(2007) Milk as an effective post-exercise rehydration drink British Journal of Nutrition, 98: 173-180

ABSTRACT: The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1•8 (SD 0•1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150% of their sweat loss. Urine samples were collected before and for 5h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (SD 207) and 550 (SD 141) ml for milk and milk with added sodium, respectively, compared to 1184 (SD 321) and 1205 (SD 142) ml for the water and sports drink; P<0•001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.

This one was supported by a grant from the Milk Development Council

RoryW

It's not who paid for it, it's whether the study has valid results. It pays to read with a critical eye, but don't just dismiss the results. The chocolate milk study makes total sense... and who do you think pays for recovery drink studies? It's not the NIH.

> could I not see anything
> about who funded the study ???

Exactly my thoughts. And why not strawberry flavoured milk??

It is highly likely strawberry flavoured milk would be equally effective.

From Joe Friel's book "Cycling Past 50" (that's age not speed )
"Owen Anderson, PhD, the publisher of Running Research News, suggests a
recovery home brew, based on a study at the University of Florida by the
scientist who created Gatorade. Anderson's drink provides the same
benefits as expensive commercial products. To make your own home brew
recovery drink, mix five tablespoons of sugar with 16 ozs of skim milk.
Skim milk is used because fat delays digestion"
Five tablespoons of sugar seems like a helluva lot to me and I've got to
6 teaspoons plus chocolate topping/syrup which would make maybe a total
of around 8 teaspoons of sugar. Perhaps some of the more knowledgeable
would know if 5 tablespoons of sugar is necessary or should he have said
5 teaspoons?

Halcyon

No, he meant it. The whole point of a recovery drink is to top up your depleted carbohydrate stores with a glycaemic carbo source - for example, sugar. A little protein helps too, hence why the milk is a good idea.

 

[byron27]

It's not who paid for it, it's whether the study has valid results. It pays to read with a critical eye, but don't just dismiss the results. The chocolate milk study makes total sense... and who do you think pays for recovery drink studies? It's not the NIH.




It is highly likely strawberry flavoured milk would be equally effective.



No, he meant it. The whole point of a recovery drink is to top up your depleted carbohydrate stores with a glycaemic carbo source - for example, sugar. A little protein helps too, hence why the milk is a good idea.

If only Victorians could make flavoured milk half as well as sandgropers then i wouldnt have to pine for Coffee Chills on a daily basis.....

 

[Tomasso]

Iced mocha.

--
Oh Really?

 

[Aeek]

On Fri, 31 Aug 2007 15:15:29 +1000, "Tomasso" <[email protected]>
wrote:

>Iced mocha.

Farmers Union Iced Coffee

 

[MikeyOz]

It's not who paid for it, it's whether the study has valid results. It pays to read with a critical eye, but don't just dismiss the results.

I did not dismiss the results...... it does not really take a brain surgeon to look at the ingredients of chocolate milk and see that of course it would be good as a recovery drink. I just cannot stomach chocolate after a hard work out or ride, I usually mix up some skin milk with protein powder and add some honey for the sugar hit, I just can't handle chocolate after a hard work out.

 

[Roadie_scum]

I did not dismiss the results...... it does not really take a brain surgeon to look at the ingredients of chocolate milk and see that of course it would be good as a recovery drink. I just cannot stomach chocolate after a hard work out or ride, I usually mix up some skin milk with protein powder and add some honey for the sugar hit, I just can't handle chocolate after a hard work out.

Sorry I must have misunderstood your previous post. Apologies.

Sounds like you have a good formula worked out there, although if you are already getting protein from the milk, I'm interested to know why you add more in the form of powder.

 

[Roadie_scum]

Each to their own... but did I miss it, or could I not see anything about who funded the study ???

The study was supported by the Dairy and Nutrition Council Inc.

 

[Bleve]

On Aug 31, 6:40 pm, Roadie_scum <Roadie_scum.2w6...@no-
mx.forums.cyclingforums.com> wrote:
> MikeyOz Wrote:
>
> > I did not dismiss the results...... it does not really take a brain
> > surgeon to look at the ingredients of chocolate milk and see that of
> > course it would be good as a recovery drink. I just cannot stomach
> > chocolate after a hard work out or ride, I usually mix up some skin
> > milk with protein powder and add some honey for the sugar hit, I just
> > can't handle chocolate after a hard work out.
>
> Sorry I must have misunderstood your previous post. Apologies.
>
> Sounds like you have a good formula worked out there, although if you
> are already getting protein from the milk, I'm interested to know why
> you add more in the form of powder.

Conventional wisdom suggests either 4:1 carb-protein (Ed Bourke et al)
or 7:1 carb-protein (Chris Carmichael). And, high GI for recovery
(remember the glycogen window ... slam in the simple sugars 30mins -
2hrs after a session to rebuild glycogen stores quickly). I'm not
sure that honey is terribly high GI, but you can look it up online.
Mikey, if you can't stomach chocolate, maybe strawberry or coffee
works for you? Have a read of the nutrition panel on one that you
might like. I'm not suggesting that you don't use your favorite
recipe but you can try a flavoured milk for variety.

I buy choc big-M when it's on special and bung it in the freezer, it's
cheaper that way, but I have to remember to take it out of the freezer
a long time before a ride!

>
> --
> Roadie_scum

 

[SMS]

Kingsley wrote:
> So maybe I always espouse the benefits of chocolate custard,
> but that's just milk with extra flour right?

Don't forget that studies have shown that drinking coffee will make you
lose less slightly less fluid that drinking water.

"http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=12187618&dopt=AbstractPlus"

 

[Roadie_scum]

Kingsley wrote:
> So maybe I always espouse the benefits of chocolate custard,
> but that's just milk with extra flour right?

Don't forget that studies have shown that drinking coffee will make you
lose less slightly less fluid that drinking water.

"http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=12187618&dopt=AbstractPlus"

Not really what that link says.

Diuresis from caffeine is not a significant effect over and above the level of diuresis from water. Therefore cautions against dehydration or overheating resulting from caffeine consumption are probably overblown. It's not a recommendation to drink caffeine beverages. It just says it is OK.

There are reasons to consume caffeine involving exercise performance - that tends to be prior to exercise. The other caveat is not in the form of coffee on days where maximum performance is desired.

 

[MikeyOz]

The study was supported by the Dairy and Nutrition Council Inc.

hmmmmm supported by the Dairy council.... actually I was hoping it might have been the company that makes flavoured milk drinks just to add some spict to the story

 

[Richard Sherratt]

On Fri, 31 Aug 2007 00:59:02 GMT, Halcyon <[email protected]>
wrote:

<snip>

> Perhaps some of the more knowledgeable
>would know if 5 tablespoons of sugar is necessary or should he have said
>5 teaspoons?

Also bear in mind that Australian tablespoons are 20ml whereas in the
rest of the world a Tbsp is 15ml.

--
Regards.
Richard.

 

[Roadie_scum]

On Fri, 31 Aug 2007 00:59:02 GMT, Halcyon <[email protected]>
wrote:

<snip>

> Perhaps some of the more knowledgeable
>would know if 5 tablespoons of sugar is necessary or should he have said
>5 teaspoons?

Also bear in mind that Australian tablespoons are 20ml whereas in the
rest of the world a Tbsp is 15ml.

--
Regards.
Richard.

That's a very good point - well picked up.