Chocolate Milk

Apologies if there is already a thread about this... couldn't find one. 

I have read a lot about how chocolate milk can be beneficial post-workout. As someone who is still somewhat of a beginner runner, can someone answer me the following?

Should you have it after every run or just long runs? (how many miles?)

Is there a particular brand/type that is correct? (I have heard it should be skimmed milk but the supermarket doesn't really tend to sell that)

And how much should you drink?

Thanks for your help. 

C x

Yes, chocolate milk is said to be one of the best things you can drink post-workout. I think the recommended time is within 20 minutes after your session. You should try to choose a chocolate milk that is not too high in sugar. Drink between 500ml to 750ml.

Is semi-skimmed okay? Is it just after long runs? 

Thanks

Great to have a reason to drink chocolate milk! Why is it so good to have it post-training?

It's got a good balance of carbs and protein that aid a quick recovery after a workout

Excellent news! Lovely ending to a workout!

How come chocolate milk is better than normal milk? Or any other flavoured milk?

Chocolate milk tends to be a lot higher in sugar, maybe that's why it's more effective? Higher intake of simple carbs. I've also noticed how it tends to be thicker than the banana/strawberry type flavoured milks. The fat content, carb content and general goodness/ingredients will be very much dependant on brand though.

Our gym sells ridiculously overpriced chocolate protein drinks in their vending machines. Can't vouch for them, but they're supposed to be excellent after a workout and they're chocolate-milky. I won't be trying it for myself though, don't fancy exercising my stomach over the porcelain phone!!

It can't be healthy to be consuming all that sugar though after a run. I'm not talking from a weight point of view (as you'll have no doubt burned off all those calories) but just from a health point of view, sugar is not great for your health.

It is to a point, it just depends on the type of sugar and how much of it you're consuming. If the sugar content is enough to restore muscle glycogen and bring the blood sugar back up to normal it's fine... it's one of the better times to consume sugar because the body is receptive to it.

It's pointless snacking and over-consumption that causes the issues although it's a fine balance between 'just enough' and 'too much' where sugar is concerned. Chocolate milk combines the sugar, protein and fats but 1 small glass would be plenty to trigger a quick recovery.

Post-work out (and we're talking at least 30 minutes of moderately - or more - intense exercise), you can get away with eating or drinking pretty much anything. Your muscles are gladly receptive of it. Of course we're talking reasonable amounts here. Needless to say if you fill your body with a large portion of junk your post-exercise buzz will soon recede anyway.

I like drinking chocolate milk after a run, but to begin with found a lot of the popular branded ones are too sweet. I found Oatly chocolate milk at Tescos (can't find it anywhere else) and it's got a nice flavour and is less sugary/fatty than others.

Hope that helps.

Ooh I nearly forgot to say, if I forget to buy some, pre-run I make hot chocolate with good quality cocoa powder, skimmed milk and a little sugar.

I cannot stand lucozade energy drinks normally, far too sweet, make me feel sick. Post run, I will put my trainers back on and run down the shops if I've none left. Presumably the sugar.

This may be a stupid questions - but is chocolate milk good to have after any intense exercise of just running?

Right - here we go.

After exercise your body needs:

• protein to aid muscle recovery
• carbs to replenish your energy stores
• liquid to replace that lost through sweat when exercising

The amount you need of each is proportional to the length and intensity of your work out, and will also depend on the individual.  For workouts of an hour then you are probably OK to simply have a normal meal afterwards.  For longer work outs, races or tough speed sessions you might want to suppliment with a snack before your meal.

You can get these needs from a number of sources - protein in the form of meat, fish or dairy; carbs from bread, pasta, a cereal bar; liquid from water, energy drink, cup of tea.

The reason that milkshakes are considered very good are that they contain protein, carbs and liquid in a form that is easy to digest.  After some workouts your stomach might be sensitive and not want solid foods, so a milkshake is perfect.

Chocolate is considered slightly better than other flavours as there is something in cocoa that is particularly good for the body (antioxidents I think, if my memory is correct).

As to which brands - what ever one you like.  A homemade one can be good enough, or Frijj, or For Goodness Shakes, or a specific sports protein recovery drink.  Some are higher in protein and / or carbs than others but this is not necessarily a bad thing if you need the energy.  It really depends on your specific needs.  Ones made with skimmed milk contain less fat, but some fat is good for endurance athletes and it is just another form of additional calories which you may or may not need.

I hope that answers most questions

Thanks SuperCaz - that's really helpful.

I've tried Oatly chocolate milk too - it's really nice! Think they sell it in Holland and Barrett too.

While I agree that you can probably eat more after exercise without putting on weight, exercise won't prevent most of the bad side effects of eating too much sugar, so surely it's best not to consume too much refined sugar at any time, whether you've exercised or not?

It's best to avoid refined sugar in general, it's just the body is more receptive after exercise when the sugar levels in the body are depleted. It brings the blood sugar up fairly quickly which is good if you've gone hypoglycaemic or have depleted too much of the bodys natural reserves. You normally know if that's happened though. Lightheadedness, dizziness, shaking, blurring vision and nausea are symptoms and sometimes fainting which isn't fun!! You only need a small amount of sugar to restore the balance though! I go hypoglycaemic easily but I find that raisins or dates work better than chocolate or sugary drinks.

Everything is fine in moderation.  If the only refined sugar you have is after exercise then you won't be doing your body any harm.

Yeah I think raisins and dates are a good option, I would opt for natural sugar since it has the same benefits but is healthier.

I love dates- their sweet, stickiness always satisfies my sugar cravings.