Recent research suggests milk, especially chocolate milk, is as effective if not better than carbohydrate electrolyte recovery drinks (eg gatorade, powerade, vitimin water) for a post exercise drink. Chocolate milk has been shown to decrease time to exhaustion in subsequent exercise bouts and rehydrates better than the above sports drinks. While the carbohydrate electrolyte recovery drinks do an excellent job of replenishing the body with vitimins and minerals lost from sweating, they do not have the whey protein required for fast muscle rebuilding. Studies have shown carbohydrate plus protein decreases the amount of perceived soreness after exercise than carbohydrate alone. Chocolate milk is also loaded with calcium and there may be some antioxidant properties from the chocolate that may be beneficial to recovery.
How much carbohydrate (milk or recovery drink) do I need after exercise?
Consume 1.2g carbohydrate/kg body weight immediately after exercise or as small meals for 4-6 hours afterward.
1kg= 2.2lbs
Have multiple training/ sporting events in one day?
When large amounts can be consumed due to multiple training sessions or games in one day, consume .8g/kg carbohydrate with .4g/kg amino acid or proteins every hour throughout the day.
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