General Discussion Triathlon Talk » Chocolate Milk Post Recovery, Was This OK? Rss Feed  
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2008-08-19 2:53 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

bryancd - 2008-08-19 2:04 PM If you have the time and access to your kitchen, a blended drink of skim milf, fresh fruit, ice, and protein powder is a much better option, IMO. And I agree that your Garminn is way off on calculating calories.

Freudian slip?!

In a pinch skim milk with choc syrup or Nesquick (Strawberry option too).

If I have more time, a nonfat yogurt, fresh fruit and Hammer Whey Smoothie is good.

My favorite is a chocolate frozen yogurt, banana, peanut butter smoothie - THE BOMB!



2008-08-19 3:50 PM
in reply to: #1612508

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

Okay, since this thread is still going strong ... sorry mirg, can't help it!

Yes, I love choco milk for recovery (not to be overdone ... no need for shorter workouts unless it was like an hour or more of high-intensity), Ovaltine is best 'cause it has a few vitamins, but I sure loooove the sweet taste of Hershey's too ...

If you are in the tragic situation of running out, just pour the milk in the bottle, shake and enjoy

2008-08-20 11:16 AM
in reply to: #1612508

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
I have started drinking the Chocolate or Vanilla Soy milk. The taste is the same and is lighter less thick. The reg CM coated my throat which I didn't like. Does up the protein abit so it skews the ratio 16carb / 5pro still close to 4-1.
2008-08-20 12:14 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
Another advantage of Ovaltine is that is does not have any high fructose corn syrup in it.
2008-08-20 2:50 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
I love the chocolate milk. I make it with coco powder and milk in the blender, sometimes throw in some ice, sometimes throw in some protien powder sometimes through in some fruit for sweetness some times throw in some sugar if I feel real wasted sometimes I dont use milk just protien powder.

Make it in the blender. Don't use the syrup. Use real coco powder, have it your way, it is Awesome.
2008-08-20 3:02 PM
in reply to: #1612630

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
SmBkRn450 - 2008-08-19 1:08 AM

Chocolate Milk is actually said to be the 'best' sports drink. Better than Gatorade or Powerade.


I hope you mean recovery drink as you are not going to catch me chugging milk out of my bottle during a 85 degree day while hammering on my bike.



2008-08-20 5:23 PM
in reply to: #1613875

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

bryancd - 2008-08-19 11:04 AM If you have the time and access to your kitchen, a blended drink of skim milf, fresh fruit, ice, and protein powder is a much better option, IMO. And I agree that your Garminn is way off on calculating calories.

 

Not sure fructose is really the best option PWO. Having to get processed throught the liver FIRST and all that ....

2008-08-20 6:32 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
after working out fructose is the last thing you want because it fills up your liver glycogen instead of your muscles.
2008-08-20 6:37 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
trackstar77 - 2008-08-20 6:32 PM

after working out fructose is the last thing you want because it fills up your liver glycogen instead of your muscles.


Glycogen stores IN your liver is what you are replenishing. That's where it's stored. And how about some anti-oxidents?

Edited by bryancd 2008-08-20 6:45 PM
2008-08-20 7:13 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
I approach this from as a person who believes in a diet of whole foods. I love milk, but feel for my body that milk combined with the additional protein and nutrition provided by a powder supplement combined with actual real fruit (bananas, blueberries, strawberries) is a much better option than milk and chocolate syrup or powder.
2008-08-20 7:26 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

Nelg - 2008-08-20 1:02 AM
SmBkRn450 - 2008-08-19 1:08 AM Chocolate Milk is actually said to be the 'best' sports drink. Better than Gatorade or Powerade.
I hope you mean recovery drink as you are not going to catch me chugging milk out of my bottle during a 85 degree day while hammering on my bike.

"It's so damn hot! Miilk was a bad choice!" 

Haha, oh Anchorman. Yes, recovery drink. Tongue out



2008-08-20 7:27 PM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

bryancd - 2008-08-20 6:37 PM
trackstar77 - 2008-08-20 6:32 PMafter working out fructose is the last thing you want because it fills up your liver glycogen instead of your muscles.
Glycogen stores IN your liver is what you are replenishing. That's where it's stored. And how about some anti-oxidents?

Um, no. You're trying to restore intramuscular glycogen.



Edited by DerekL 2008-08-20 7:28 PM
2008-08-20 7:39 PM
in reply to: #1612508

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

There was an article in Inside Tri or Triathlete magazine a few months ago demonstrating that dark chocolate lowfat milk was superior to any other recovery drink. The study also included workouts after drinking the dCM (dark chocolate milk... I'm pretty sure that's how they referred to it in the study) and the subjects who had the dCM performed better than any of the others, including drinks tuned for post or mid-workouts with the same ratios of carbs:protein.

if I can find the study I'll post it.

 

*EDIT*

Found!

http://www.indiana.edu/~rcapub/v29n1/milk.shtml/>



Edited by chaserbren 2008-08-20 7:53 PM
2008-08-21 8:47 AM
in reply to: #1612508

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
When I see the argument back and forth about fructose and whether you should be trying to replenish muscle and/or liver glycogen, I fell compelled to mention that there is no "one-size-fits-all" post-workout shake. It is really going to depend on the person, their fitness level, the intensity of the workout, the type of workout, and the person's current goals regarding their performance and/or body composition.

Not to mention that the same individual could even require different post-workout shakes at different times.

For me personally, I obviously don't worry too much about liver glycogen after short, high intensity weight workouts, but I'll definitely think more about it after a long, endurance session.
2008-08-21 9:38 AM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

getbustered - 2008-08-21 8:47 AM When I see the argument back and forth about fructose and whether you should be trying to replenish muscle and/or liver glycogen, I fell compelled to mention that there is no "one-size-fits-all" post-workout shake. It is really going to depend on the person, their fitness level, the intensity of the workout, the type of workout, and the person's current goals regarding their performance and/or body composition. Not to mention that the same individual could even require different post-workout shakes at different times. For me personally, I obviously don't worry too much about liver glycogen after short, high intensity weight workouts, but I'll definitely think more about it after a long, endurance session.

Sorry, but I beg to differ.  There's quite a bit of relevance to the point about what gets reglycogentated post workout.  The point of post workout carbs is to facilitate recovery by enhancing protein synthesis and by reglycogenating MUSCLES for your next workout.  If you're not preferentially sending your carbs to your muscles, that is suboptimal for recovery and future performance.

2008-08-21 9:46 AM
in reply to: #1618412

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
DerekL - 2008-08-21 9:38 AM

getbustered - 2008-08-21 8:47 AM When I see the argument back and forth about fructose and whether you should be trying to replenish muscle and/or liver glycogen, I fell compelled to mention that there is no "one-size-fits-all" post-workout shake. It is really going to depend on the person, their fitness level, the intensity of the workout, the type of workout, and the person's current goals regarding their performance and/or body composition. Not to mention that the same individual could even require different post-workout shakes at different times. For me personally, I obviously don't worry too much about liver glycogen after short, high intensity weight workouts, but I'll definitely think more about it after a long, endurance session.

Sorry, but I beg to differ.  There's quite a bit of relevance to the point about what gets reglycogentated post workout.  The point of post workout carbs is to facilitate recovery by enhancing protein synthesis and by reglycogenating MUSCLES for your next workout.  If you're not preferentially sending your carbs to your muscles, that is suboptimal for recovery and future performance.




Perhaps there is a misunderstanding. I do think there is a huge relevance to what gets reglycogenated (nice word, never heard that one before) post-workout. The entire point of my post was to say that depending on workout style, replenishing liver glycogen can also be important PWO.

I also don't see why you seem to insist there is this, "one or the other" line of glycogen replenishment. I'm not trying to argue, but show me any sort of study/research that has shown including fructose in a post-workout setting in anyway inhibits muscle glycogen replenishment (provided sufficient glucose/dextrose is also available of course) and I'll gladly read it and possibly reform my opinion.

In summary, in case I have still managed to leave my current position fuzzy, replenishing liver glycogen is not always necessary after a workout, but doing so will not cause a decrease in muscle glycogen replenishment, will not hinder recovery, and will not effect protein synthesis. All of which seem to be the things you (and me for that matter) are concerned about.

I also want to add this snippet of a quote from Alan Aragon. I'm at work so I don't have access to the studies and texts I have on my home PC, but this is a good thought and something interesting to add and think about:

Alan Aragon: adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism


I actually kind of glossed over this in the past, but upon rereading it I found it to hold much more relevance to a triathlete or any endurance athlete.

Edited by getbustered 2008-08-21 9:58 AM


2008-08-21 10:26 AM
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Subject: RE: Chocolate Milk Post Recovery, Was This OK?

I'm actually glad you quoted Alan.  He's a bright guy, and I read his stuff a lot. 

You do have to consider context though.  Precontest dieting for bodybuilders isn't remotely the same as routine postworkout nutrition for endurance athletes.  Sorry about the pun, but it's apples and oranges.

Can't really cite anything right now (I should be working ) regarding the preferential glycogenation of fructose.  I can look up more later.

getbustered - 2008-08-21 9:46 AM  Alan Aragon: adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism

2008-08-21 11:19 AM
in reply to: #1618628

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Subject: RE: Chocolate Milk Post Recovery, Was This OK?
DerekL - 2008-08-21 10:26 AM

I'm actually glad you quoted Alan.  He's a bright guy, and I read his stuff a lot. 

You do have to consider context though.  Precontest dieting for bodybuilders isn't remotely the same as routine postworkout nutrition for endurance athletes.  Sorry about the pun, but it's apples and oranges.

Can't really cite anything right now (I should be working ) regarding the preferential glycogenation of fructose.  I can look up more later.

getbustered - 2008-08-21 9:46 AM  Alan Aragon: adding fruit to your postworkout mix of carbs can potentially benefit folks who train with a high volume & do a lot of cardio (ie, precontest). the protection of liver glycogen status under such conditions can maintain the centrally neurologic signaling of the "fed state" and hence prevent lean tissue catabolism



Very true and I'm definitely in the learning process as far as making the change from dieting for aesthetic purposes and bodybuilding purposes to dieting for performance (by dieting I obviously don't mean caloric restriction, just overall food intake regulation). I'm sure you could run laps around me (look another pun) in the subjects of endurance training and endurance nutrition. Just trying to impart what I know and what I've picked up from the study I've done regarding nutrition in general, and specifically for body composition purposes.

By the way, I love AA's writings. I like the way he thinks and analyzes studies, not necessarily always taking them at face value.
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