Chocolate Milk: the new post-exercise drink?

This one sounds almost too good to be true, but it comes from a reliable source, and as a chocolate lover, I just have to pass it on! I'd certainly rather have a tall, cold glass of chocolate milk than an electrolyte-based sports drink after a work-out!

Source: MDLinx

*************

New research suggests drinking chocolate milk after a workout offers advantages for post-exercise performance and muscle repair

BALTIMORE (June 2, 2010) – One of the best post-exercise recovery drinks could already be in your refrigerator, according to new research presented at the American College of Sports Medicine conference this week. In a series of four studies, researchers found that chocolate milk offered a recovery advantage to help repair and rebuild muscles, compared to specially designed carbohydrate sports drinks.

Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise. Specifically, the researchers found a chocolate milk advantage for:

- Building Muscle
- Replenishing Muscle "Fuel"
- Maintaining Lean Muscle
- Subsequent Exercise Performance

Chocolate milk's combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover.

Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Women: Exercise now for good health later!

A new study published in the Archives of Internal Medicine gives further evidence to the linkage between exercise and good health. The study, entitled "Physical Activity at Midlife in Relation to Successful Survival in Women at Age 70 Years or Older" looked at 13,500 women, who were part of the Nurses' Health Study who had survived to age 70 years or older, without any of 10 major chronic diseases, open heart surgery or cognitive or physical impairment.

The Nurses' Health Study, just to give a little background, is considered the "grandmother" of women's health studies and represents the single largest "cohort" study of women, in which the same patients were followed and monitored over many years. It has resulted in more than 265 published scientific papers. The study was established in 1976, with the initial idea of studying the relationship between oral contraceptives, cigarette smoking and the risk of major illnesses. Thanks to the dedication and commitment of the participants, the scope and range of the study has broadened over time to evaluate other lifestyle factors, as well.

Using data from this group, the Harvard-based researchers found that higher physical activity levels at midlife were significantly associated with better odds of successful survival. Regular walking also was found to have a beneficial effect, but not quite as much as more vigorous exercise. Women in the upper 40% of activity were between 1.34 and 1.99 (for the top 20%) times more likely to successfully make it to age 70 without major health issues, compared to women in the lowest 20% of activity.

Now, if we could just find a way to make exercise fun!

Exercise after abdominoplasty

Many patients who have lost significant amounts of weight through either diet, exercise or gastric surgery are very interested to know when they can resume their work-out routines after having a tummy tuck (abdominoplasty). They have made exercise an important part of their lifestyle, and miss it during the immediate postoperative time period.

While there is no scientific paper on this, and each surgeon's recommendations may be slightly different, we recommend a step-by-step return to activities using the following schedule.

3-4 weeks post-op: begin low intensity walking / treadmill / stationary bicycle

8 weeks post-op: may return to work-outs, except for abdominal exercises and activities that require strong twisting motions (e.g. golf, tennis, pilates)

12 weeks post-op: may return to full activities - no restrictions

In my experience from literally hundreds of abdominoplasty patients, we have not seen any problems from this exercise protocol, given an otherwise uncomplicated recovery.