By Jamie Duvnjak, Certified Health Coach
Having worked and trained at several gyms over the years, surrounded by bodybuilders and other fitness enthusiasts, I was convinced protein shakes were the optimal muscle-building and recovery formula. Whey and pea were my favorite protein powder types. They digested easily and blended nicely with berries, ice cubes, avocado, spinach, and flaxseeds. Regardless of how many vitamins and minerals were in the shakes, I never felt completely energized or replenished afterwards. About two years ago, a part in my blender broke and I decided not to purchase another one. I gave up on the powder altogether and replaced it with organic eggs, meat, nuts, and other protein sources.
Last December, I began training for my first half marathon. I lived off of Trace Minerals Electrolyte Stamina Power Paks, CLIF Shot Bloks, peanut butter, bananas, gluten free energy bars, and dark chocolate. Along with a sensible diet, I felt decent, but not as strong as I wanted to after running 10-12 miles. If I trained in the morning, I’d be wiped out by the end of the day.
I had a conversation with a personal trainer regarding my post-workout fatigue. He suggested I consume chocolate milk within 30 minutes after my long runs. A majority of his clients were runners and bicyclists. They benefited greatly from drinking it and he swore I’d experience positive results. He said part of the reason people feel drained and inflamed after an enduring workout is due to an elevated level of the stress hormone, cortisol, in the body. According to him, chocolate milk provides all of the important nutrients that lower the levels and, in turn, reduce inflammation and stress.
I’ll admit I was a bit skeptical, since the majority of people I saw consuming it were young children. Not athletes. I was also slightly nervous, since regular milk never sat well in my stomach. Before consuming it, I did some online research. All articles I read stated that milk is naturally high in protein which is needed for building muscle. It also has B vitamins for energy, calcium, phosphorus, and vitamin D for bone support, and the key electrolytes potassium, sodium, and magnesium for recovery.
I put my skepticism to the side, ran 12 miles a few weeks before my race, and drank my Horizon® Organic Lowfat Chocolate Milk within 10 minutes after my training. I felt immediate nourishment and strength which ended up lasting the rest of the day. After my 13.1-mile event on 12/12/15, I repeated the process and felt the same effects.
If you’re also curious about it, go online and type in ‘Chocolate Milk Post-Workout Studies’ and read the numerous articles. One study from the British Journal of Nutrition compared the hydration effectiveness of water, a sports drink, and milk after participants exercised in a warm climate. The testers found those who drank the milk restored/maintained their hydration status and concluded it was due to milk’s electrolyte content. Other studies stated milk drinkers experienced less exercise-induced muscle damage, lost more body fat, gained muscle, and had increased stamina.
Obviously dairy isn’t for everyone. If you have problems digesting milk or simply don’t care for the flavor, find an alternative protein source. If you don’t have dairy issues, give this post-workout drink a try and let me know how it works for you!
Having worked and trained at several gyms over the years, surrounded by bodybuilders and other fitness enthusiasts, I was convinced protein shakes were the optimal muscle-building and recovery formula. Whey and pea were my favorite protein powder types. They digested easily and blended nicely with berries, ice cubes, avocado, spinach, and flaxseeds. Regardless of how many vitamins and minerals were in the shakes, I never felt completely energized or replenished afterwards. About two years ago, a part in my blender broke and I decided not to purchase another one. I gave up on the powder altogether and replaced it with organic eggs, meat, nuts, and other protein sources.
Last December, I began training for my first half marathon. I lived off of Trace Minerals Electrolyte Stamina Power Paks, CLIF Shot Bloks, peanut butter, bananas, gluten free energy bars, and dark chocolate. Along with a sensible diet, I felt decent, but not as strong as I wanted to after running 10-12 miles. If I trained in the morning, I’d be wiped out by the end of the day.
I had a conversation with a personal trainer regarding my post-workout fatigue. He suggested I consume chocolate milk within 30 minutes after my long runs. A majority of his clients were runners and bicyclists. They benefited greatly from drinking it and he swore I’d experience positive results. He said part of the reason people feel drained and inflamed after an enduring workout is due to an elevated level of the stress hormone, cortisol, in the body. According to him, chocolate milk provides all of the important nutrients that lower the levels and, in turn, reduce inflammation and stress.
I’ll admit I was a bit skeptical, since the majority of people I saw consuming it were young children. Not athletes. I was also slightly nervous, since regular milk never sat well in my stomach. Before consuming it, I did some online research. All articles I read stated that milk is naturally high in protein which is needed for building muscle. It also has B vitamins for energy, calcium, phosphorus, and vitamin D for bone support, and the key electrolytes potassium, sodium, and magnesium for recovery.
I put my skepticism to the side, ran 12 miles a few weeks before my race, and drank my Horizon® Organic Lowfat Chocolate Milk within 10 minutes after my training. I felt immediate nourishment and strength which ended up lasting the rest of the day. After my 13.1-mile event on 12/12/15, I repeated the process and felt the same effects.
If you’re also curious about it, go online and type in ‘Chocolate Milk Post-Workout Studies’ and read the numerous articles. One study from the British Journal of Nutrition compared the hydration effectiveness of water, a sports drink, and milk after participants exercised in a warm climate. The testers found those who drank the milk restored/maintained their hydration status and concluded it was due to milk’s electrolyte content. Other studies stated milk drinkers experienced less exercise-induced muscle damage, lost more body fat, gained muscle, and had increased stamina.
Obviously dairy isn’t for everyone. If you have problems digesting milk or simply don’t care for the flavor, find an alternative protein source. If you don’t have dairy issues, give this post-workout drink a try and let me know how it works for you!
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