Chocolate Milk And It’s Benefits: Confusing! With everything that we read on social media and the Internet, it is Easy to get lost in information. A new study comes out every week telling us to consume this instead of that!
It Can Be Very frustrating particularly when we Place so much Effort to our training and care to attain our fitness and health objectives. One topic that a lot of my customers become confused about is what to eat or drink after a workout.
If we eat anything? Or grab a shake? Should we wait for a complete meal? What’s this’30 minute window’ about? And what about chocolate is that a fantastic post-workout snack?
Well today my friends, I’ve all these answers for you to Clear any confusion!
But first, let’s start with the basics.
Most Meals are divided into 3 Kinds of macro nutrients which, by definition, are molecules derived from the diet and created through the digestion process.
Nutrients Are Crucial for the proper functioning of the human body and the harmony of all its systems for growth, development, Optimization of metabolism, energy consumption, etc…
Each with various characteristics and roles to play on your own body.
Protein is a Series of amino acids that are attracted into the Body through diet or supplementation. Some of the amino acids are known as essential – so they can’t be synthesized by the body, and are found only in certain specific kinds of foods.
Their primary role is to ensure the Life Span of the cells from the body through various processes: regulation of blood glucose, optimization of muscular contraction, hair and skin health, role in enzymatic reactions, etc.
We can get protein from animal or plant sources.
There are two types of carbohydrates.
- Simple carbohydrates – commonly called sugars; they create fast digestion and are used quickly by your system as a temporary power resource.
- Complex carbohydrates – Assembly of several straightforward carbohydrates; they create slower digestion and absorption, thus a supply of energy over a more extended period. Foods rich in complex carbohydrates are often also full of dietary fiber.
Commonly called ‘fat,’ lipids play a vital role in the Energy generation of the body. They are also essential in the regulation of their body’s temperature and at the storage of energy within the human body’s cell membranes.
There are several types of fats; polyunsaturated, monounsaturated, Saturated and Trans, all which have distinct consequences on our health.
Though micro nutrients represent only about 2% of our Nutrition, they are essential to keep the body alive. Micro nutrients, unlike macro nutrients, do not bring us some energy but play a significant role in the human body’s chemical reactions.
Different types of food will bring us distinct kinds of micro nutrients that are why it is important to have variety in our diets and to supplement if we’ve got any deficiencies.
Now that we know what our food consists of let’s take a look at what a fantastic post workout meal or drink should look like.
First of all, we must understand what the purpose of that post-workout snack is; why if we consume after we train? It is only when we answer that question that we can figure out which nutrient is applicable for all of us to take to be sure we reach our goals.
The purpose of this noodle meal is to dehydrate, reconstruct, generalize and facilitate muscle healing. The better we can do so, the quicker we will be back on our feet after a challenging practice, and the sooner we shall attain our physique goals whatever they are (hypertrophy, strength, endurance, etc.).
With that being said, it’s vital to pick foods which can be digested quickly, and that include nutrients which are beneficial to meet that purpose.
The two main things that happen when we train are that we empty our glycogen levels and we split to a certain degree, our muscle fibers.
It’s essential to select the right food for the ideal job; we wish to have a snack, meal or shake that will elevate our insulin that’s high in sucrose, that includes high-quality protein and that will be absorbed fast.
A source of simple carbohydrates (mainly fruits high in sucrose) and carbohydrates usually does the trick!
Solid Vs. Liquid?
A shake will get absorbed by the digestive system faster than substantial meal nutrients will begin doing their jobs a little quicker which can facilitate healing.
Additionally, it is frequently more convenient and faster to take and eat a shake compared to take the time to prepare and eat a proper meal, mainly when we are on the go. The Simplest way to make a primary shake would be followed:
- 1 scoop of good quality protein powder (whey, isolate or vegan)
- 1 cup of fruits high in sucrose (kiwis, pineapples, apricots, peach, etc.).
- Water / Ice
Remember to request a specialist about which protein powder you should buy; with so many different products available on the market, you ought to be sure to decide on a high-quality powder that works for your requirements and eating habits.
The absorption may be a bit slower, but if we pick the right foods, we’ll find a high dose of fantastic micro and macronutrients which can also help our recovery.
Here’s what a post workout meal should look like:
- 1 source of high-quality protein (eggs, chicken, fish, meat, Greek yogurt, etc.)
- 1 cause of simple carbs/carbs that have a high glycemic index (fruits, white rice, white bread, potatoes, honey, maple syrup, etc.)
Remember that the size of your portions should always match your goals.
But Keep in Mind that it’s always better to have a snack than to Skip it entirely even if it’s beyond that 30 minutes window.
But What About That Chocolate Milk?
The other thing we want to make sure is that the Meals that we decide to eat after a workout (and in general!) Are healthy and nutritious! It’s not because a chocolate milk/cookie is high in sucrose we should have biscuits after every workout.
We see it all the moment; chocolate is THE Go-to post-workout drink… I have a tough time visiting athletes or anybody rely only on chocolate milk for healing.
This belief comes from the fact that chocolate contains a whole lot of water, is full of sugar, has proteins also contains minerals such as sodium and potassium; which are elements that we will need to optimize our healing. So in a feeling, that statement isn’t untrue.
BUT, in my opinion, if we take into consideration the ingredients generally seen in cow milk, its high sugar content, the most significant increase of milk intolerances and allergies mainly brought on by the deterioration of the caliber of the ingredients and by the presence of hormones in the milk, it is much more favorable to decide on another kind of shake or meal for our post-workout snack.
In Summary, Consistency and Variety are always Greatest when in regards to nutrition. Drinking chocolate once in a while will not impact your progress in your fitness center.
Your retrieval, possessing a Good meal Rather than a shake will not change your strength gains.
But choosing high-quality foods high in simple carbohydrates and proteins and drinking a lot of water will be the perfect means to ensure that your body recovers quickly and that you are ready to hit the gym again for another fantastic workout!