on various forums and blogs many people promote chocolate milk as a perfect post-workout recovery drink. i'll tell you why chocolate milk is a no-no post-workout.
all our body needs post-workout is to quickly replenish the glycogen stores and bring nutrients into the muscle cells in order to prevent muscle break-down. for this, you need simple sugars (glucose, dextrose, waxy maize or any kind of simple carbohydrate) and a fast acting protein (hydro whey, whey isolate).
chocolate milk does contain sugars from lactose and added sugars. it also contains protein from milk.. so now you are wondering what's wrong with it post-workout.
chocolate milk contains casein (milk protein) which forms a gel-like membrane in the stomach that prevents the absorption of nutrients. for this reason casein is called a slow-acting protein and is perfect for the night-time or when you know you'll have to go for more than 3 hours without food.
chocolate milk contains fats from cacao and milk which slow down the nutrient absorption even further.
so what to do if you don't have hydro whey and waxy maize for a post-workout recovery... go with high-GI fruit like ripe bananas, (dried) figs, dates or white starchy carbs. even oatmeal works fine. for protein you can have lean meats like chicken breast or fish.
years ago when there were no protein powders, bodybuilders used to make a shake with coca-cola and tuna canned in water. delish
what foods you need to avoid post-workout for optimal results:
-low-GI fruits that are high in fructose (apples, peaches, berries etc..)
-dairy containing casein (yogurts, milk, cheese etc)
-fats (nuts, nut butters, oils etc)
#recovery #postworkoutmeal #recoverydrink #whey #protein #sugars
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