The Right "Whey" to Recover? Try Chocolate Milk!!!

If you walk into any bike shop, supplement store, or even pharmacy, you may find yourself bombarded by the “latest and greatest” products used to expedite post-workout recovery. But is it truly “worth” not only the hype, but the price? The answer truly lies within your particular fitness objectives.

Many of my Personal Training clients rely on a whey protein supplement to accelerate muscle development, as well as for its antioxidant capability. In fact, I use it myself post-strength and on-bike workouts. You can find whey supplements at varying prices—mostly due to varying levels of quality refinement (30-85% whey isolate). This discrepancy in price typically, typically indicates a higher absorption rate coupled with less fat and lactose. There are other options such as soy, egg, or rice protein. All have their own benefits and/or side effects—namely some level of intolerance to one or more ingredients resulting in gas, pain, bloating, phlegm, rashes, etc.—so explore with caution. :)

Instead of simply focusing on a protein supplement post-workout, don’t forget the carbs! These are an integral fuel-source for your body, and, although they have somewhat of a bad reputation courtesy of the recently popular all-protein fad diets, they are critical in the recovery process.

A recent study published in the International Journal of Sport Nutrition and Exercise and performed at my Alma maître, Indiana University, Dr. Joel Stager proved that chocolate milk…..yes, CHOCOLATE MILK, contains “an optimal carbohydrate to protein ration, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts.” Not only are you able to replace those precious fluids lost during activity, but it’s an inexpensive way to find the perfect balance of carbohydrates and protein that you muscles need!

Should you forget about your electrolytes? Absolutely not. I recommend an electrolyte-enhanced mix or drink in your water bottle pre- and/or post-workout. However, the next time you hop off your bike or step out of the weight room, consider a new recovery “drink” and test out the latest research for yourself!