What is best post – exercise, white or chocolate milk?

Most people know that after exercising it is good to eat or drink something with protein and some carbs.  Protein for muscles and carbs to help restore the energy (glycogen) used when working out.  One student in my class said a group was working out at the gym with a renown weight lifter.  After the workout, the weight lifter went out to his truck and asked the group what he was going to drink post-workout?  The student in my class knew as we had discussed it in class.  The weight-lifter reached into a cooler and pulled out a quart of white cow’s milk.  But he also could have pulled out some chocolate milk.

My daughter sent me an article by a registered dietitian, White vs. Chocolate milk:  Can both be part of your post-exercise game plan?  This dietitian notes that many athletes hear the phrase, refuel with chocolate milk .  Which is a better choice post-workout, white milk (real cow’s milk, not plant-based milks) or chocolate milk?


 How does the nutritional quality of the 2 milks compare?

Chocolate Milk vs White Milk  (adapted)

 

Calories

(per cup)

Protein

(grams)

Carbs

(grams)

Carbs to Protein Ratio

Essential Nutrients

1 % White Cow’s Milk

100

8

12

1.5:1

9

1% Chocolate Milk

180

9

33

3.67:1

9

 

Why do some personal trainers and sports nutritionists recommend chocolate milk as a post-exercise beverage?  Because it not only provides a high-quality protein, it also provides carbs, and an ideal ratio of carbs to protein. 

Why is cow’s milk a good choice post-workout?

Both chocolate and white milk (cow’s milk) offer not only 8 grams of protein per cup, the protein in cow’s milk is high quality as it provides both casein and whey proteins.  Matt Pikosky, Ph.D, RD notes that “Approximately 80 percent of the protein in milk is casein protein, while the other 20 percent is whey protein.”  Both casein and whey-proteins are considered very high-quality proteins.  (Be sure it is real chocolate milk and not a chocolate drink, see:  Is chocolate milk good for you? )

Nutritional benefits of white and chocolate milk:

  • Hydration – both white and chocolate milk are about 90% water.  Many people think plain water is the best for hydration and may be surprised to learn that milk is actually better.  As I noted in my blog, Is water the best for hydration?, milk is actually better for hydration because it provides protein and carbs which seem to slow down absorption and your body takes up and retains more water.  Both also provide electrolytes including calcium, potassium and magnesium.
  • Carbs – after a workout it is good to have some carbs to restore the energy (glycogen) your body used.  Chocolate milk is good for restoring carbs as it provides more carbs than white cow’s milk.
  • Protein:  both white cow’s milk and chocolate milk provide casein and whey proteins.  NIH research has shown that whey and casein proteins are beneficial for protein synthesis.   WebMD states, “Between whey and casein, whey is the “faster” protein supplement because its amino acids are absorbed quickly by your body.  While casein is the “slower” supplement – since it’s digested more slowly – both proteins can help your muscles grow when you work out.  That’s because they re-form fatigued muscles after exercise.”  For an extra protein boost, choose white or chocolate Fa!rlife milk which has more protein grams per cup and less sugar.  And Fa!rlife milk is a good choice for an athlete who has lactose intolerance.  

Why chocolate milk for refueling?

Some recent research has shown that chocolate milk post-workout is beneficial to adult athletes as well as high school athletes.  In the high school study, researchers at the University of Texas at Austin gave chocolate milk or a sports drink to 100 high school athletes over a five-week period.  They found the chocolate milk drinkers could bench press more and improved in weight-lifting in squats.  It was noted that chocolate milk provides “three R’s:  Rehydrate, Replenish, and Rebuild”. 

When to drink milk post-workout?

Most personal trainers and sports nutritionists recommend refueling within 30- 60 minutes after working out.  Drinking from 1 cup to a cup and a half of chocolate milk would provide adequate protein and carbs.  If you choose to drink white cow’s milk, add some carbs such as a banana, some granola.  Smoothies are popular.  Make with white cow’s milk, chocolate milk or cow’s milk yogurt and add some fruit – fresh or frozen for carbs. 

Want to learn more. Go to chocolate milk and sports nutrition for articles on nutrition and sports. 


 

Sources:   White vs. Chocolate milk:  Can both be part of your post-exercise game plan? , refuel with chocolate milk , Chocolate Milk vs White Milk , Matt Pikosky , Is chocolate milk good for you? , Is water the best for hydration , research , states , Fa!rlife , adult athletes , high school athletes , chocolate milk and sports nutrition  Images Sources:  Chocolate milk , Milk nutrients , Chocolate milk after a workout

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