Friday, August 10, 2007

Post-Workout Drink for Washington Huskies? Chocolate Milk


Yep, the strength and conditioning coaches at the U-dub are making the football players drink a carton of chocolate milk after practice, along with their Gatorade. This isn't as crazy as it might sound, especially for serious athletes.

From Sports Illustrated:

The decision to implement the program came after a study last fall from scientists at Indiana University that was published in the International Journal of Sports Nutrition and Exercise Metabolism and was supported in part by the Dairy and Nutrition Council.

The small study found no significant difference between using a fluid-replacement drink or chocolate milk for athletes following exercise, with dairy folks touting the nutritional benefits of drinking milk -- chocolate or otherwise.


This might be moderately effective, but there is substantial research that suggests an ideal post-workout nutritional ratio for recovery drinks.

Obviously, serious athletes need carbs after a workout, even if they are trying to drop a few pounds -- carbs help speed recovery and replenish glycogen supplies so you can work hard again the next day. But just as important, if not more so for strength and power and athletes (like football players or weight lifters), is protein in the post-workout drink.

Ideally, an athlete needs .8 grams of carbohydrates per kg of bodyweight. The source of carbs should be high glycemic -- dextrose and/or maltodextrin. Added to this should be .4 grams of protein per kg of bodyweight -- ideally, whey protein or whey protein isolate. If you want (and I recommend it), you can add 5-10 grams of creatine monohydrate to the mix. This is the perfect recovery drink. It's inexpensive and effective -- and the research into recovery supports it, which is why I am surprised more professional and serious athletes aren't using such a drink.

Gatorade simply isn't enough, unless you add the protein and creatine to it.


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