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Lowfat Chocolate Milk Helps to Build Muscle, Reduce Fat

Posted Jun 17 2011 10:28pm
Posted on 2011-06-16 06:00:00 in Exercise | Functional Foods | Nutrition |
Lowfat Chocolate Milk Helps to Build Muscle, Reduce Fat

Containing high-quality protein and key electrolytes (calcium, potassium, sodium and magnesium), plus essential vitamins (B-complex and D), lowfat chocolate milk may provide an effective way to help athletes refuel and recover. In three related studies, researchers at the University of Texas at Austin compared the recovery benefits of drinking lowfat chocolate milk after exercise to a carbohydrate beverage with the same calories (similar to a typical sports drink) and calorie-free beverages. The new research linked drinking lowfat chocolate milk after strenuous exercise to:


• Improved Performance: Following an exhausting ride, trained cyclists had significantly more power and rode faster, shaving about six minutes, on average, from their ride time when they recovered with lowfat chocolate milk compared to a carbohydrate sports drink and calorie-free beverage. The 10 cyclists rode for 90 minutes at a moderate intensity followed by 10 minutes of high intensity intervals. During a four-hour recovery period, they drank one of the three recovery beverages immediately and two hours later before heading on a second 40 kilometer ride.


• Quicker Exercise Adaptation: Compared to the other recovery drinks, chocolate milk drinkers had twice the improvement in V02max – a measure of aerobic fitness and adaptation – after a 4.5 week cycling regimen that included intense exercise five days a week, followed by one of the three recovery beverages. The study included 32 healthy but untrained male and female cyclists.


• Better Body Composition (More Muscle, Less Fat): Chocolate milk drinkers gained more muscle and lost more fat during training, with a 3 pound lean muscle advantage at the end of the 4.5 weeks compared to athletes who grabbed a carbohydrate drink. The 32 healthy but untrained male and female cyclists rode for one hour, five days a week and drank one of the three recovery beverages immediately following and one hour post-exercise.
Submitting that: "Collectively, our research suggests that lowfat chocolate milk – easily accessible for most athletes – can improve performance and aid training for trained and amateur athletes faced with tough routines," the researchers conclude that: “There's something that chocolate milk naturally has that likely gives it the post-exercise advantage."

Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Wang B, Liao YH, Kammer L, Liu Y, Hwang J, Dessard BM, Ivy JL. Postexercise carbohydrate-protein supplementation improves subsequent exercise performance and intracellular signaling for protein synthesis. Journal of Strength and Conditioning Research. 2011;25:1210-1224. Ferguson-Stegall L, McCleave EL, Ding Z, Doerner PG, Liu Y, Wang B, Dessard B, Kleinart M, Healy M, Lassiter G, Ivy JL. Aerobic exercise training adaptations are increased by post-exercise carbohydrate-protein supplementation [Abstract]. In: American College of Sports Medicine 58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr D-29. McCleave EL, Ferguson-Stegall L, Ding Z, Doerner PG, Liu Y, Kammer L, Wang B, Wang W, Hwang J, Ivy JL. Effects of aerobic training and nutritional supplementation on body composition, immune cells and inflammatory markers [Abstract]. IN: American College of Sports Medicine 58th Annual Meeting; 2011 May 31-Jun 4; Denver, CO. Poster nr C-24.`



  
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