Chocolate milk is a cheaper and more effective alternative to expensive protein shakes for post work-out muscle recuperation.
Every day, millions of athletes and health enthusiasts spend large amounts of money on protein shakes to help their muscles renew tissue faster and speed recovery time after intense work-outs. What many may not know, however, is that the most efficient protein drink can cost considerably less than what they’ve been spending.
Indiana University’s Professor of Kinesiology, Joel Stager, told the Washington Post that a drink with four grams of carbohydrates to one gram of protein contains the perfect ratio to stimulate muscle repair and growth. In fact, drinking milk causes the body’s insulin levels to increase and send sugar directly to the muscles where it becomes glycogen. Glycogen, in turn, helps the muscles recover and repair themselves from exercise wear and tear.
The sugar in flavored milk, i.e. chocolate or strawberry milk, provides the adequate carbohydrate to protein ratio compared to plain milk or even Muscle Milk, which has a ratio of 11 grams of carbohydrates to 25 grams of protein.
If you are looking for an even healthier alternative to chocolate milk, blend one banana with 8 ounces of 2% milk. Eight ounces of plain milk has 12 grams of carbohydrates and 8 grams of protein. Adding a small banana adds 20 grams of carbohydrates for a more efficient ratio. Drinking this 30 to 45 minutes after a workout provides sugar and protein when the muscles are most receptive to it.
Doprah No Filtah is a clinical research professional and health enthusiast. She holds a Master of Science in Health Science from Touro University and a B.A. in Human Services from George Washington University. When she’s not ensuring the quality of over-the-counter supplements at the Food and Drug Administration, she is off listening to some dope underground hip hop. Follow her on Twitter @SNSNightlifeMag.
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