Most of the time, Wednesdays are used to answer questions for the Ask Stew column, but after several questions and comments about drinking chocolate milk and other dairy products for post-workout / recovery drinks, we decided to ask the folks who are in the business of dairy – The National Dairy Council. The answers include links to scientific research and studies on the topic as well as information on the positive reasons for a moderate milk intake as most Americans do not drink enough according to the USDA.
Questions #1-4: Chocolate Milk – Is chocolate milk a good post-workout drink? Depending upon your goals (weight loss/weight gain) what is YOUR opinion as to whether it lives up to the hype as the go to drink compared to whey protein powder drinks, natural protein rich foods (eggs, meat, nuts, etc). Obviously, the sugar content of chocolate milk is not for everyone - but is it fine for the growing 18-22 year-old seeking military service. Who should not drink chocolate milk as a post-exercise drink? (diabetics, overweight, etc)
Milk, whether white or chocolate, provides many key nutrients that can help support recovery and maximize performance post-workout. In fact, scientific research has identified low-fat chocolate milk as an effective workout recovery drink. Sports nutrition experts recommend adequate fluids, electrolytes, energy, carbohydrates and protein for optimal post-workout nutrition. Milk is a wholesome food that can help refuel muscles with carbohydrates, rebuild and repair muscles with high-quality protein and rehydrate and replace what was lost in sweat with fluid and electrolytes. Studies have shown that drinking chocolate milk after a workout may help reduce muscle damage and improve recovery, which may help the body perform better during its next workout.
There are a lot of options when it comes post-workout nutrition, and milk, including chocolate milk, is a delicious, easy and cost-effective way to provide a unique combination of nutrients, fluid, and electrolytes to help support post exercise recovery.
Research shows that drinking milk after a workout can be as effective as, if not, more effective than, some sports drinks in helping the body refuel, recover and rehydrate from exercise. A study from 2011 found those who drank chocolate milk versus a carbohydrate-only beverage post exercise had better improvements in aerobic fitness and body composition at the end of a 4.5 week cycling training program.
Whey protein, a high-quality protein naturally found in dairy, is also a convenient and versatile post-workout option that is high in the essential amino acid leucine, which can help build and repair muscles.
Chocolate milk in moderation can fit into any healthy eating plan. Just like white milk, chocolate milk provides nine essential nutrients important for overall health, while contributing only 4 percent of added sugars children and adolescents consume daily. Milk can increase the body's ability to make new muscle and may help improve body composition over time, when it's enjoyed as a post-workout beverage.
At the end of the day, it's important to remember that everyone should create a tailored plan that suits their health and wellness needs. The timing and composition of the post competition or post-exercise meal or snack depends on the length and intensity of the exercise session and when the next intense workout will occur.
Question #5: Many of my readers are interested in any other facts/myths about the nutritional impact of dairy comparing dishes with/without dairy products. What are typical foods in our diet like salads, sandwiches, broccoli, baked potato, sweet potato, burgers and pasta, and what are the nutritional disparities between each dish? Dairy foods, like milk, cheese, and yogurt can add more nutrition and great taste to other foods you pair them with from whole grains, pasta, burgers, tacos, fruits, and veggies, etc. "An eating pattern is more than a sum of its parts," states the 2015 Dietary Guidelines for Americans. It's about choosing a variety of nutrient-rich foods, which includes low-fat and fat-free dairy foods, from all food groups that work together to support health. With the abundance of information out there, it can be difficult to know what to believe when it comes to the food we eat. There are many ways to build a healthy eating plan, however, dairy foods, like milk, cheese, and yogurt play an essential role due to their unique set of nutrients and health benefits as part of healthy eating styles. Plus, they're delicious, there's a variety of options to choose from and they come as a reasonable price for all the nutrients they deliver!
Milk is the number one food source of calcium, vitamin D and potassium, all nutrients of concern, in the diets of both children and adults. Dairy foods (and dairy nutrients) are under-consumed by Americans and milk's nine essential nutrients can be difficult to replace in a healthy eating pattern. In fact, it can be challenging for Americans aged 9 years and older to meet nutrient recommendations without eating three servings of dairy foods a day. Replacing dairy foods with other food sources of calcium within a healthy dietary pattern would require a significant change in the eating habits of most Americans. In fact, it would require more than one serving of a fortified soy beverage or bony fish, or more than two servings of leafy greens, to meet the calcium in one cup of milk.
The above responses from Greg Miller, Ph.D., FACN, Chief Science Officer, National Dairy Council
For more information, visit www.nationaldairycouncil.org
Do Some Research Obviously, there are those who have issues digesting dairy and those who are sensitive to sugar may want to limit their intake of carbohydrates (diabetic). It is estimated that 30 to 50 million Americans are lactose intolerant and over 30 million are diabetic, so milk is not for everyone. However, lactose-free is an option for those who are intolerant, but it is sweeter than regular milk and has a higher glycemic index. There are many dietary professionals who will argue milk is not needed or to avoid it all together. There is no argument that dairy is highly nutritious and finding comparable foods and drinks on that nutritional value is possible but difficult. The key is find what works best for you. Test out dairy by itself or mixed with foods and see how you handle it with your dietary and fitness goals.