QUIZ: You’ve just finished a cycling workout of over 90 minutes, including some high-intensity intervals, which drink do you reach for during your recovery?

A. Carbohydrate Sports Drink

B. Calorie-free Beverage

C. Low-fat Chocolate Milk

If you chose chocolate milk, you may be on to something.  A recent study from University of Texas at Austin is just the latest to show that chocolate milk is a great recovery drink.

The study, conducted on 32 healthy, amateur male and female cyclists who worked out an average of 1 1/2 hours, 5 days a week for four and a half weeks showed that over time the cyclists gained more power and rode faster when they drank chocolate milk rather than the other drinks during their recovery period following the cycling workouts. They also showed twice the improvement in maximal oxygen uptake. Maximal oxygen uptake is one indicator of an athlete’s aerobic endurance and ability to perform sustained exercise.

Chocolate Milk helped the cyclists to lose body fat

The study showed something else: the low-fat chocolate milk drinkers built more muscle and shaved off more fat during training, ending up with a three-pound lean muscle advantage after four and a half weeks of training as compared to study participants who consumed a carbohydrate drink. Yes, you heard that right: the chocolate milk drinkers lost more body fat!

“We don’t yet understand exactly what mechanism is causing low-fat chocolate milk to give athletes these advantages — that will take more research,” said John Ivy, lead researcher on the studies, “but there’s something in the naturally occurring protein and carbohydrate mix that offers significant benefits.”

One of the questions I had was why chocolate milk rather than unflavored, unsweetened milk? Chocolate milk has one advantage over plain in its glycogen replacement abilities. It has high carbs like the sports performance drinks such as Gatorade. In previous studies, it was pointed out that the carbs in the sports performance drinks were equivalent to the carbohydrate count of the chocolate milk in the amounts given to the cyclists in the study.  However, another study which was done a few years earlier showed plain 2% milk with the addition of some sodium, was a great recovery aid. It also was compared as a recovery aid to plain water, a sports performance drink and 2% milk without the addition of salt, and the sodium-enhanced milk came out on top. I am not sure slightly salty milk will catch on though! I’d rather have a few pretzels, (i.e. carbs with salt) on the side.

What’s so great about milk?

Milk contains proteins such as casein and whey which can help muscles rebuild after physical activity. (Some recovery drinks have whey protein, which is an alternative for the lactose-intolerant.) Milk also contains minerals which can prevent muscle cramping. Finally, an 8 oz. serving of milk has 300 mg. of calcium. Calcium helps athletes by regulating muscle contraction, helping with hormone and enzyme metabolism, as well as cell function.  Going in a slightly different direction, a study from the American Journal of Obstetrics & Gynecology showed that diets rich in calcium cut physical and emotional symptoms of PMS in half. (The study had subjects consume 1200 mg. of calcium, a little more than the RDA for women 19-50, which is 1000mg.)

How should sports drinks be used?

Most recommend that sports drinks such as Gatorade should be used during long bouts of high intensity exercise (when you’re going longer than 90 minutes) For more tips on staying hydrated during your rides, check out a previous article.

In the winter, you can serve it hot: homemade cocoa makes a wonderful recovery drink, and studies showed the flavonoids found in cocoa had additional health benefits.

 “Strawberry Banana Smoothie”

1 cup fresh or frozen strawberries

1 banana

1/2 cup plain or vanilla yogurt

ice cubes

In your blender, combine strawberries, banana, yogurt and ice cubes.  Blend until mixture is smooth and frothy.

The combinations are endless and Cycle & Style would love to hear about your favorite Pre- or Post-Workout Smoothie.  Comment on this article with your suggestions for a great smoothie.  Maybe it’s the ingredients or the combinations … tell us what works for you!! Maybe you have some tricks to making the best smoothie out there!!  We would enjoy reading some new & different ideas!!

Enjoy your moment!!  MMMmmmmmmm Smoothies!!

After a brisk, cold weather ride or run, I come in from the cold, steaming from the exertion. Although I felt warm enough while moving outside, I quickly cool down and want a little something to warm me up before showering. Sometimes I have a mug of herbal tea and yet, what really seems to hit the spot is a frothy cup of cocoa.

I knew that the milk was good for me, but I was delighted to hear about the research of Dr. Chang Y. Lee at Cornell University. His studies showed that cocoa had twice as many flavonoids (flavonoids are powerful antioxidants) as red wine, and three to nine times as much as green tea! Flavonoids have been shown in various studies to lower blood pressure and prevent heart attacks and strokes. Another study was good for the mice—it increased their life span by 31 percent.

So, enjoy a nice steaming mug of hot cocoa after your next winter work-out. It’s good for you! This recipe is adapted from Hershey’s Classic Hot Cocoa recipe which has been around about 80 years.

Hot Cocoa Recipe

Hot Cocoa for One:

• 1 tablespoon cocoa (unsweetened)
• 1 tablespoon very hot tap water
• 2 tablespoons sugar
• 1 cup of milk
• ¼ teaspoon of vanilla extract

This is easily made in your microwave. Mix the cocoa, sugar and hot water together with a small whisk in a microwavable mug—or even a Pyrex measuring cup. Whisk in the milk and mix thoroughly. Heat the cocoa in the microwave for up to two minutes, stopping and stirring every 30 seconds. Do not let boil. Whisk in the vanilla, pour into a mug and serve.

Of course this can be made on the stovetop, or if you have one, in a Bialetti Hot Chocolate maker. Soy milk can be substituted for the milk, and you can substitute Splenda for the sugar or even use 1 tablespoon of honey instead of sugar.

Approximate Calorie Count: If made with 1% Milk & sugar–200 calories; if made with 1% Milk & honey–170 calories; if made with 1% Milk & Splenda–120 calories.

*Yes, there is a difference between “hot cocoa” and “hot chocolate.” Hot chocolate is a more decadent treat, made from melted chocolate instead of cocoa and perfect for dessert!