Statistics provided by the Dairy Farmers of Canada show that 63% of males reported drinking chocolate milk to recover after a workout in June 2011 compared to 23% in November 2008 (Globe and Mail, July 2, 2012). Why the jump?
In 2008, an advertising campaign was launched by the Dairy Farmers of Canada positioning chocolate milk as the perfect post-workout drink. It has carbs, protein, fluids and electrolytes to help the body recover after intense exercise. But take note, even on the Dairy Farmers of Canada’s “Recharge with Milk” website it is stated that if you work out at a high intensity for prolonged periods every day then chocolate milk is for you. And those more casual exercisers may not need the additional carbs.
Bottom line, chocolate milk has too much sugar for the majority of us. Approximately 7 tablespoons per 500 ml serving! Rehydrate your body post-workout with a more suitable alternative, WATER. And lots of it.
Do you need protein and carbohydrates shortly after your workout? If it was a hard workout, then yes. But instead of the extra calories from a post-workout snack or drink, have a look at the clock and see if it is time for breakfast, lunch or dinner. A meal shortly after exercise containing high quality protein and low to medium glycemic carbohydrates is an efficient and effective way to recover. Eggs, poultry, meat, fish or legumes are great protein choices. Carbohydrates such as whole grains (oatmeal, brown rice), yam or legumes will also replace muscle glycogen without spiking your blood sugars.
If a meal isn’t in the near future, yogurt or a glass of white milk both provide enough protein and carbohydrates to kick-start recovery. Or grab a protein bar like the SoLo bar found in the ORC restaurant, or a protein shake. Finish getting all the nutrients you need at your next meal, so don’t skip lunch!
Do you need an electrolyte drink after exercise? Most likely not, unless you did an intense workout that was over an hour and you found yourself sweating a lot. Say 'yes' to an electrolyte drink if you went for a long, hard bike rides in the sun. For a natural electrolyte drink, try coconut water.
If you are an ORC member looking for more fitness or nutrition information to help you achieve your health & fitness goals please contact Christine Hanlan, Health & Wellness Ambassador.
All members receive a complimentary Fitness Assessment and a Nutrition Assessment with Christine annually to go over health goals and create or review fitness and nutrition plans. Please contact Christine via email or drop by her office upstairs in the Fitness Centre at the end of the treadmills.
This article was originally part of ORC's 2017 Biggest Mover Campaign. To read more about Biggest Mover, please click here.