Adam’s Journal

This question comes from my girlfriend, Heidi: “A friend recently told me that in a research study, scientists learned that the best beverage for recovery after a strenuous workout is chocolate milk. Not Gatorade, not white milk. Chocolate milk. Could this possibly be correct? Or is my friend steering (ha!) me wrong?”

 Prescott prescribes

Oh, the cow puns are so tempting. But I’m just going to moo-ve on.

Well, Heidi’s friend is basically correct. Several studies have compared low-fat chocolate milk’s effect on post-workout recovery to commercially available sports drinks. Each time, chocolate milk has performed as well or better than its more colorful counterparts.

In 2009, researchers at Indiana University had cyclists ride until their muscles were depleted of energy, rest for four hours, then bike again until exhaustion. During the rest period, the cyclists were given one of three beverages: Gatorade, Endurox R4 or low-fat chocolate milk. The cyclists who drank Gatorade (a carbohydrate-only formulation) or chocolate milk were able to bike about 50 percent longer than those who drank Endurox, which contains the same ratio of proteins and carbs as chocolate milk.

Then, this year, University of Texas conducted studies comparing the recovery benefits of low-fat chocolate milk with a carbohydrate beverage sports drink (akin to, say, Gatorade) and a calorie-free drink (think Vitamin Water). These studies again looked at cyclists, but this time they examined their performance over a one-month period.

The Texas researchers found that the cyclists who drank chocolate milk following their workouts improved their oxygen uptake — a measure of aerobic endurance — at twice the rate as those who drank the other beverages. The chocolate milk drinkers also added more lean muscle mass and shaved off more fat than those who consumed the carbohydrate drink.

So low-fat milk in the 30-minute window after exercise seems to be a good way to speed recovery. The mix of carbs, protein and fluids appears to be just what a depleted body needs. Still, let me offer a few caveats.

First, some of these studies were sponsored by the dairy industry. While not unusual, especially in a field where federal funding is hard to come by, it is reason to treat any results with a healthy dose of skepticism.

Second, the outcomes of these studies were not unequivocal. For instance, in the first study, cyclists did just as well with Gatorade as with chocolate milk. In the other studies, a no-calorie beverage was just as effective at adding muscle and lopping off fat.

Then there’s the issue of lactose intolerance, which affects a significant percentage of adults. Finally, there are many other post-workout recovery beverages that were not tested: skim milk, smoothies, vegetable juice, water.

So while low-fat chocolate milk has shown promising results, to declare it the hands-down winner seems premature at this point. And I don’t want to make that kind of mis-steak.